Na'urar macro kyauta. Raba manufar calorie ta yau da kullum zuwa gram na protein, carbs, da fat ta amfani da rabo na musamman ko tsari na gama-gari kamar daidaitacce, low-carb, ko keto.
Na'urar macro tana juya manufar calorie ta yau da kullum zuwa gram na protein, carbohydrates, da fat bisa rabon kashi-dari da aka zaɓa. Tana ninka jimillar calories ɗinka da kashi-darin kowace macro don samun calories na wancan macro, sannan ta raba da yawan ƙarfin makamashinta — calories 4 a kowace gram don protein da carbs, calories 9 a kowace gram don fat — don samun manufar gram.
2000 kcal
Calories na yau da kullum
An sabunta na ƙarshe:
Na'urar Macro
Manufar calorie ta yau da kullum tana gaya maka nawa makamashi za ka ci, amma ba ta gaya maka a matsayin me za ka ci shi ba. Macronutrients — protein, carbohydrates, da fat — su ne rukunoni uku wadanda suke haɗa dukkan calories na abinci, kuma raba manufar calorie ɗinka a tsakaninsu a takamammen adadin gram shine abin da yake sa manufar abinci ta zama abin bin diddigi da gaske kowace rana.
Wannan na'urar tana ɗaukar manufar calorie ɗinka ta yau da kullum da rabon kashi-dari tsakanin macros uku, sannan ta juya kowace kashi-dari zuwa manufar gram madaidaici ta amfani da yawan ƙarfin makamashin kowace macro: calories 4 a kowace gram don protein da carbs, calories 9 a kowace gram don fat.
Me Ya Sa Lissafin Yake Aiki Haka
Juya kashi-darin macro zuwa gram lissafi ne mai matakai biyu. Na farko, ninka jimillar calories da kashi-darin macro don gano yawan calories da wancan macro ya kamata ya bayar — rabon protein na 30% a calories 2,000 na nufin calories 600 ya kamata su fito daga protein. Na biyu, raba wannan adadin calories da yawan ƙarfin makamashin macro a calories a kowace gram don samun manufar gram — calories 600 na protein ÷ calories 4 a kowace gram = gram 150 na protein.
Irin wannan tsari yana aiki ga carbs (haka nan calories 4 a kowace gram) da fat (calories 9 a kowace gram, tunda fat ta fi yawan makamashi). Wannan na'urar tana gudanar da wannan juyawa ga dukkan macros uku a lokaci guda, don haka daidaita manufar calorie ko kowace kashi-dari yana sabunta dukkan manufofin gram guda uku nan take.
Rabuka Na Gama-gari
Hanyoyin cin abinci daban-daban suna amfani da rabukan macro daban-daban. Rabon "daidaitacce" (yawanci kusan 30% protein, 40% carbs, 30% fat) yana yada calories daidai gwargwado kuma yana aiki a matsayin farawa ta gama-gari. Rabon high-protein yana matsar da ƙarin calories zuwa protein (yawanci 35-40%) don tallafawa adana tsoka, na kowa a lokacin rashi na calories ko don manufofin horon ƙarfi.
Hanyoyin low-carb suna rage kashi-darin carbohydrate sosai (yawanci zuwa 20% ko ƙasa) yayin da suke ƙara fat, kuma abincin ketogenic yana matsa wannan gaba — yawanci ƙasa da 10% carbs — don sauya tushen makamashin farko na jiki zuwa ketones daga fat. Babu ɗayan waɗannan rabukan da yake "daidai" gabaɗaya; wanda ya dace ya danganta da manufofin mutum, matakin aiki, da fifikon mutum na abin da za a iya bi na dogon lokaci.
Iyakoki
Wannan na'urar kawai tana juya manufar calorie da rabon kashi-dari zuwa gram — ba ta ƙididdige manufar calorie ɗinka da kanta ba ko ba da shawarar wane rabon macro ya dace da manufofinka. Don bukatun calorie ɗinka na yau da kullum bisa lambobin jikinka da matakin aiki, duba na'urar TDEE ko na'urar calorie tukuna, sannan ka kawo wancan lambar anan don saita rabuwar macro ɗinka.
Haka nan ba ta la'akari da fiber (wani nau'in carbohydrate mai ƙarancin calories mai amfani), alcohol (calories 7 a kowace gram, ba a ƙirƙira anan ba), ko bukatun micronutrient, dukkansu masu muhimmanci ga cikakken manufar abinci fiye da gram na macro kadai.
Amfani a Zahiri
Saita app na bin diddigi
Samun ainihin manufofin gram don shigar da su cikin app na bin diddigin abinci kamar MyFitnessPal ko Cronometer.
Bin wani takamammen tsarin abinci
Juya shawarwarin kashi-dari na abinci (kamar keto ko tsarin high-protein) zuwa gram da za ka iya aunawa.
Tsara abinci da shiri
Yin aiki baya daga manufofin gram don tsara abinci wanda ya cim ma manufofinka na protein, carb, da fat.
Daidaitawa don sabuwar manufar calorie
Sake ƙididdige manufofin gram bayan manufar calorie ta canza saboda sabuwar manufar nauyi ko matakin aiki.
Kwatanta hanyoyin macro daban-daban
Ganin bambancin gram tsakanin rabon daidaitacce da low-carb ko high-protein a irin matakin calorie.
Ninka jimillar calories ɗinka na yau da kullum da kashi-darin kowace macro don samun rabon calories na wancan macro, sannan ka raba da yawan ƙarfin makamashinta: protein da carbs sune calories 4 a kowace gram, fat calories 9 a kowace gram. Misali, a calories 2,000 tare da rabon protein na 30%: 2,000 × 0.30 = calories 600 na protein, kuma 600 ÷ 4 = gram 150 na protein.
Waɗannan sune ƙimomin Atwater na yau da kullum, bisa nawa makamashi mai amfani jiki yake fitarwa daga kowace macronutrient a lokacin narkewa. Protein da carbohydrates suna bayar da kimanin calories 4 a kowace gram, yayin da fat take bayarwa kimanin calories 9 a kowace gram — fiye da ninki biyu — domin fat kwayar halitta ce mai yawan makamashi.
Babu wani rabo guda daya wanda ya fi kowa kyau don rage nauyi — jimillar rashi na calories yana da muhimmanci fiye da takamammen rabon macro don rasa fat. Amma, ana yawan bada shawarar samun protein mai yawa (30-40% na calories) a lokacin rashi na calories don taimakawa adana tsokoki, tare da sauran calories da aka raba tsakanin carbs da fat bisa fifikon mutum da bukatun horo.
Abincin ketogenic yawanci yana nufin karancin carbohydrate sosai (galibi ƙasa da 10% na calories, wani lokaci har zuwa 5%), protein matsakaici (20-25%), da fat mai yawa (65-75%) — ƙarancin carb an tsara shi don sauya tushen makamashin farko na jiki daga glucose zuwa ketones daga fat.
Ee — tunda kowace calorie a manufar ka ta yau da kullum ta zama daga ɗayan macronutrients uku, kashi-darin dole ne su kai jimlar 100%. Wannan na'urar tana gargaɗe ka idan kashi-darinka na yanzu na protein, carb, da fat ba su kai daidai ba domin ka daidaita su.