Lafiya
TDEE Kalkuleta
Jimlar kashe kuzarin yau da kullun daga Mifflin–St Jeor BMR ya ninka da ma'aunin aiki.
Ƙara zuwa wurin aikiƘimomin shigarwa
Ana sabunta sakamako yayin da kake rubutu. Babu maɓallin lissafi. Duk lissafin suna gudana a cikin burauzarka.
TDEE naka
—
—
TDEE a kowane matakin aiki, don BMR ɗinka
| Matsayin Aiki | TDEE |
|---|
Matsayin da ka zaɓa shine sakamakon kanun labarai; sauran layuka suna nuna yadda zaɓin rukuni kaɗai ke motsa kimantawa.
TDEE a cikin matakan aiki, a taƙaice
An auna sanduna zuwa ƙimar aiki mai matuƙar ƙarfi ga BMR ɗinku. Duk ƙima suna kcal/rana.
Ƙa’ida
TDEE = Mifflin–St Jeor BMR × yanayin aiki, inda BMR = 10 × nauyi (kg) + 6.25 × tsayi (cm) − 5 × shekaru + 5 ga maza ko − 161 ga mata. Abubuwan aiki da aka yi amfani da su a nan: 1.2 mai zaman kansa, 1.375 mai aiki kaɗan, 1.55 mai aiki matsakaici, 1.725 mai aiki sosai, 1.9 mai aiki sosai.
Misalin aiki
Nauyi 65 kg, tsayi 170 cm, shekaru 30, mace, mai aiki kaɗan (1.375): BMR = 10 × 65 + 6.25 × 170 − 5 × 30 − 161 = 1,401.5 kcal/rana. TDEE = 1,401.5 × 1.375 = 1,927.1 kcal/rana, ko 13,490 kcal a mako, wanda 525.6 kcal/rana shine ƙaruwar aiki sama da BMR. A wurin da babu hayaniya, BMR iri ɗaya ne ke ba da 1,681.8 kcal/rana; a lokacin da yake aiki sosai yana ba da 2,662.9 kcal/rana. Yi amfani da misalin Sake saitawa a sama don sake haifar da wannan sakamakon.
Amfani da iyakoki
TDEE yana gadon iyakokin sassan biyu: BMR daidaito ne na yawan jama'a wanda ya bambanta tsakanin mutane, kuma ma'aunin aiki rukuni ne mai kauri da aka zaɓa ta hanyar hukunci, ba ma'aunin kwanakin gaske ba. Mutane biyu da ke zaɓar lakabi ɗaya na iya samun ainihin aiki daban-daban, kuma bambancin yau da kullun ana samun shi ta hanyar matsakaici. Sakamakon shine kimantawa na tsari, ba auna ƙonawa ta yau da kullun ba.
Wannan shafin don kimanta ilimin manya ne. Binciken Mifflin-St Jeor na asali ya yi amfani da manya masu lafiya masu shekaru 19–78; ƙarin bayani da yanayin lafiya na mutum ɗaya suna buƙatar kulawa. Wannan ba ƙimar metabolism ba ce ko umarni don cin kalori.
FAQ
Menene bambanci tsakanin BMR da TDEE?
BMR kuɗin hutu ne kawai. TDEE yana ninka BMR ta hanyar ma'aunin aiki don haɗawa da duk abin da rana ta ƙunsa.
Ta yaya zan zaɓi matakin aiki?
Yi hukunci a kowane mako na yau da kullun da gaske: galibi zama yana zama a zaune, motsi na yau da kullun yana da ɗan aiki kaɗan, horo na yau da kullun yana da matsakaici, horo mai wahala na yau da kullun yana da aiki sosai. Idan kuna cikin shakku, ƙananan rukuni shine kimantawa mafi taka tsantsan.
Me yasa rukunin ya canza sakamakon sosai?
Domin ma'aunin yana ninka dukkan BMR: ƙaura daga 1.2 zuwa 1.9 yana ɗaga sakamakon misali da kusan 58%, don haka rukuni mara kyau shine babban tushen kuskure a wannan shafin.
Shin wannan shine maƙasudin kalori?
A'a. Kimanta kashe kuɗi ne, ba shawara ba ne don ci. Shawarwarin shiga ya ƙunshi manufofi da yanayi da wannan shafin bai yi koyi ba.
An adana bayanai na?
A'a. Wannan lissafin yana aiki a cikin gida a cikin burauzarka kuma ƙimar da ka shigar ba a aika ta zuwa ga bayanan CalcMintly ba.
Shin TDEE zai iya canzawa akan lokaci?
Ee — nauyi, shekaru, da aiki duk suna ciyar da daidaito, don haka sake shigar da ƙimar halin yanzu yana ba da kimantawa na yanzu.
Kayan aiki masu alaƙa
- BMR Kalkuleta — sauran kashe kuɗi wannan shafin yana farawa daga
- Kalkuleta Mai Konewa da Calories — kuzari don zaman ɗaya a wani MET da aka bayar
- BMI Kalkuleta - ma'aunin nauyin jiki daga tsayi da nauyi
Sakamako kimantawa ne kawai kuma ba ya nufin shawarar ƙwararru ko ta likita.