Yi lissafin Jimlar Kuɗin Kuɗi na Makamashi na Kullum (TDEE) da BMR ta amfani da dabarar Miffin-St Jeor. Nemo abubuwan kalori na yau da kullun don asarar nauyi, kulawa, ko samun tsoka.
2633 kcal/day
TDEE (Kalori Mai Kulawa)
An sabunta na ƙarshe:
Kalkuletan TDEE
TDEE (Jimlar Makamashin da Jiki ke Ƙonewa a Rana) shine jimlar kalorin da jikinku ke ƙonewa a rana. Ya haɗa da Adadin Metabolism na Asali (BMR) — kalorin da ake buƙata don ayyukan jiki na asali a hutawa — da kalorin da ake ƙonewa ta hanyar aiki na jiki da narkewa (tasirin zafi na abinci).
Kalkuletanmu yana amfani da lissafin Mifflin-St Jeor, wanda ake ganin shine mafi daidaicin tsarin lissafi ga yawancin manya. Ana ninka BMR ɗinku da abin da ke nuna aiki don samun TDEE ɗinku.
Matakan Aiki
Zaɓin matakin aiki mara daidai shine mafi yawan tushen rashin daidaito. Ku gaskiya da kanku — yawancin mutane suna ƙididdige matakin aikinsu sama da yadda yake.
Mai zaman kai: Aikin tebur, babu motsa jiki na yau da kullun. Mai Ɗan Aiki: Motsa jiki 1-3 a mako. Mai Matsakaicin Aiki: Motsa jiki 3-5. Mai Yawan Aiki: Motsa jiki 6-7. Mai Yawan Aiki Sosai: Aikin jiki ko zaman horo sau biyu.
Manufofi
Da zarar kun san TDEE ɗinku, sarrafa nauyin ku ya zama lissafi mai sauƙi. Raguwar 500 kcal/rana yana haifar da kusan 0.5 kg (1 lb) na raguwar nauyi a mako. Ƙarin 500 kcal yana gina kusan 0.5 kg na tsoka/kitse a mako.
Adadin furotin da ake ba da shawara: 0.8-2.2 g ga kowane kg na nauyin jiki. Ƙarshen mafi girma shine ga 'yan wasa a lokutan gina tsoka.
Tips
Yi nauyi da safe
Mataki a kan ma'auni bayan farkawa, kafin cin abinci, don daidaitattun ma'auni.
Sake kirga kowane mako 4-6
TDEE ɗin ku yana canzawa yayin da nauyin ku da ƙwayar tsoka suka canza.
Bibiyar ainihin abincin ku
Aikace-aikace kamar MyFitnessPal suna bayyana ko da gaske kuna bugun maƙasudin kalori.
Guji matsananciyar gazawa
Yanke fiye da 1,000 kcal / rana zai iya rage jinkirin ku kuma haifar da asarar tsoka.
Ba da fifiko ga barci
Barci mara kyau yana tayar da hormones na yunwa kuma yana rage yawan ƙona kitse.
Kasance cikin ruwa
Za a iya kuskuren rashin ruwa don yunwa kuma yana rinjayar ƙimar rayuwa ta 2-3%.
TDEE (Total Daily Energy Expenditure) shine adadin adadin kuzarin da jikinku ke ƙonewa a cikin yini, gami da adadin kuzarin ku na basal (BMR) da adadin kuzari da aka ƙone ta hanyar motsa jiki da narkewa.
Muna amfani da ma'auni na Miffin-St Jeor don BMR, sa'an nan kuma ninka ta hanyar ma'auni: Sedentary x1.2, Light x1.375, Moderate x1.55, Active x1.725, Extra Active x1.9.
Hanyar gama gari ita ce ku ci 500 kcal a ƙarƙashin TDEE ɗin ku, wanda ke haifar da gaira kusan kilogiram 0.5 (1 lb) a kowane mako. Ka guji zuwa ƙasa da 1,200 kcal kowace rana ga mata ko 1,500 kcal kowace rana ga maza ba tare da kulawar likita ba.
BMR (Basal Metabolic Rate) shine adadin adadin kuzari da jikinku ke buƙata a cikakken hutawa, kawai don kula da ayyuka na yau da kullun kamar numfashi, wurare dabam dabam, da gyaran tantanin halitta.
Ana ɗaukar dabarar Miffin-St Jeor ɗaya daga cikin mafi daidaito ga yawancin mutane, tare da matsakaicin kuskure na ƙari ko ragi 10%. Sakamakon mutum ɗaya ya bambanta dangane da kwayoyin halitta, yawan tsoka, da yanayin lafiya.