Ƙididdige bukatun kalorinka na yau da kullun bisa shekaru, nauyi, tsayi da matakin ayyuka. Gano TDEE ɗinka da kalori don asarar nauyi ko samun tsoka.
2556 kcal
Kiyaye Nauyi
An sabunta na ƙarshe:
Kalkuletan Kalori
Jimlar Makamashin da Jiki ke Ƙonewa a Rana (TDEE) shine jimlar kalorin da jikinku ke ƙonewa a cikin awa 24 — wanda ya ƙunshi kula da jiki na asali, narkewar abinci, da duk motsin jiki. Ci abinci ƙasa da TDEE ɗinku kuma za ku rasa nauyi; ci fiye kuma za ku sami.
Ana ƙididdige TDEE a matakai biyu. Da farko, ana tantance Adadin Metabolism na Asali (BMR) ta amfani da lissafin Mifflin-St Jeor — wanda Cibiyar Abinci da Abinci ta amince da shi a matsayin mafi daidaicin mai hasashen BMR ga jama'a. Sannan ana ninka BMR da abin da ke nuna matakin aiki.
Matakan Aiki
Abin da ke nuna aiki shine mafi yawan canji — kuma shine abin da ake yawan ƙididdige sama da yadda yake. Zaɓin mataki mafi girma shine babban dalili da mutane ke cin abinci fiye da ainihin TDEE ɗinsu ba tare da sun sani ba. Idan ba ku da tabbas, zaɓi matakin ƙasa.
Mai zaman kai (×1.2) — aikin tebur, babu motsa jiki. Mai Ɗan Aiki (×1.375) — motsa jiki 1-3 a mako. Mai Matsakaicin Aiki (×1.55) — zaman 3-5 a mako. Mai Yawan Aiki (×1.725) — motsa jiki mai ƙarfi kullun ko aikin jiki. Mai Yawan Aiki Sosai (×1.9) — horo sau biyu a rana, 'yan wasa masu gasa.
Burin Kalori
Kalkuletan yana ba da hanyoyin buri biyar: raguwa mai tsanani (-500 kcal/rana, ~0.5 kg/mako), raguwa ta matsakaici (-250 kcal/rana), kiyayewa (daidai da TDEE), ƙarin matsakaici (+300 kcal/rana), da ƙarin mai tsanani (+500 kcal/rana). Idan cin abinci ya sauka ƙasa da 1,200 kcal ga mata ko 1,500 kcal ga maza, kalkuletan yana nuna wannan iyaka.
Rabon abinci mai gina jiki na asali shine furotin 30% / carbohydrates 40% / mai 30%. Furotin (4 kcal/g) yana gina tsoka kuma yana inganta gamsuwa. Mai (9 kcal/g) yana da muhimmanci don samar da hormones da shanye vitamins A, D, E, K. Cin mai bai kamata ya sauka ƙasa da 20% na jimlar kalori ba.
Iyakoki
Mifflin-St Jeor yana samun daidaito a cikin ±10% ga kusan 80% na mutane — TDEE da aka ƙididdige na 2,000 kcal na iya nuna ainihin TDEE a tsakanin 1,800 zuwa 2,200 kcal. Kwayoyin halitta, yanayin hormones, abubuwan da ke cikin jiki, da ƙwayoyin ciki duk suna shafar ainihin adadin metabolism.
Matsalolin thyroid, juriyar insulin, PCOS, da magunguna da yawa na iya rage adadin metabolism sosai. Hanyar da ta fi dogaro don samun TDEE na kanku ita ce bin diddigin cin abinci da nauyin jiki a daidaice na makonni uku zuwa huɗu kuma daidaitawa bisa sakamakon da aka gani.
Nasihu masu Aiki
Tsarin Miffin-St Jeor
Maza: BMR = 10× nauyi + 6.25× tsawo - 5× shekaru + 5. Mata: BMR = 10× nauyi + 6.25× tsawo - 5× shekaru - 161.
A hankali hasara ya fi dorewa
-250 kcal/rana (~ 0.25 kg/week) yana kiyaye yawan tsokar tsoka fiye da rashin cin abinci mai tsanani.
Waƙa don tabbatar da TDEE ɗin ku
Kula da nauyi da ci na tsawon makonni 3-4 sannan daidaita burin ku bisa ga sakamakon da aka lura - ba dabarar ba.
Ba da fifiko ga furotin
A lokacin asarar mai, kula da 1.6-2.2 g na furotin a kowace kilogiram na nauyin jiki don adana ƙwayar tsoka.
Lokacin da ake shakka, koma ƙasa
Zaɓi matakin ƙananan ayyuka idan ba ku da tabbas - sauƙin daidaitawa sama bayan bin sawu fiye da bincika yanke.
Tuntuɓi mai sana'a don yanayin rayuwa
Cututtukan thyroid, PCOS, da magunguna suna canza metabolism sosai. Nemi shawarar likita kafin dogaro da kowane kalkuleta na kan layi.
TDEE (Jimlar Kashe Makamashi na Yau) shine jimlar yawan kalori da jikin ku ke ƙona a rana. Ana ƙididdige shi ta farkon ƙayyade Adadin Metabolism na Asali (BMR) ɗinku — kalori da ake bukata don kiyaye ayyukan jiki na asali a hutawa — sannan ninka da abin da ke ɗaukar ayyuka tun daga 1.2 (mai zaune) zuwa 1.9 (mai aiki ƙwarai). Kalkuletanmu yana amfani da dabarar Mifflin-St Jeor, daidaitaccen daidai wanda masana abinci mai gina jiki ke ba da shawarar tun 2005.
Raguwar kalori mai aminci don asarar nauyi shine kcal 500/rana ƙasa da TDEE ɗinku, wanda ke haifar da kusan asarar mai na 0.5 kg (1 lb) a mako. Raguwar mafi girma na kcal 1,000/rana na iya cimma asarar 1 kg/mako, amma wannan shine mafi yawa da aka ba da shawarar don kauce wa asarar tsoka da rashin abinci mai gina jiki. Kullum kasance sama da kcal 1,200/rana don mata da kcal 1,500/rana don maza.
BMR (Adadin Metabolism na Asali) shine yawan kalori da jikin ku ke bukata don gudanar da ayyukan rayuwa na asali yayin hutu gaba ɗaya — numfashi, zagayawa, samar da sel, da daidaita zafin jiki. Yana wakiltar kusan 60–70% na jimlar kashe kalorinka na yau. Dabarar Mifflin-St Jeor tana ƙididdige BMR bisa nauyi, tsayi, shekaru, da jinsin halittar jiki.
Dabarar Mifflin-St Jeor tana daidai a cikin 10% ga yawancin mutane. Koyaya, bambancin mutum ɗaya a cikin metabolism, tsarin jiki, hormones, da yanayin lafiya na iya shafar bukatun ainihi. Ƙimomi da aka ƙididdige sun fi kyau fara — bi nauyinku akan makonni 2–3 kuma daidaita da kcal 100–200 idan sakamakon bai dace da tsammani ba.
Manyan abinci masu gina jiki tushen makamashi guda uku ne na asali: furotin (kcal 4/g), carbohydrates (kcal 4/g), da mai (kcal 9/g). Kalkuletanmu yana amfani da rabo mai daidaito na 30/40/30 (furotin/carbs/mai) a matsayin farawa. Furotin yana da mahimmanci don kiyaye tsoka a lokacin asarar nauyi; carbohydrates suna fueling motsa jiki da ayyukan kwakwalwa; kitsen lafiya suna goyan bayan hormones da shayar da abinci mai gina jiki.