Bala Ingqikithi Yezindleko Zamandla Zansuku zonke (TDEE) kanye ne-BMR usebenzisa ifomula ye-Mifflin-St Jeor. Thola izidingo zakho zekhalori zansuku zonke zokunciphisa umzimba, ukunakekelwa, noma ukuzuza kwemisipha.
2633 kcal / ngosuku
I-TDEE (Amakhalori Okugcina)
Kubuyekezwe kokugcina:
Isibali se-TDEE
I-TDEE (Total Daily Energy Expenditure) yinani eliphelele lamakalori omzimba wakho owashisa usuku. Kufaka i-Basal Metabolic Rate (BMR) yakho — amakalori adingekayo ngokusebenza kwemvelo komzimba emphumulweni — kanye namakalori ashiswa ngemisebenzi yomzimba nokususwa (umthelela womanyisa wokudla).
Isibali zethu sisebenzisa i-equation ye-Mifflin-St Jeor, ethathwa njengefomula elinembe kakhulu yabantu abadala abaningi. I-BMR yakho iphindaphindwa ngomkhombandlela wokusebenza ukufinyelela i-TDEE yakho.
Amazinga Okusebenza
Ukukhetha izinga lokusebenza elingalungile ngumthombo ovamile kakhulu wokungalingani. Yiba neqiniso nawe — abantu abaningi badlulisa izinga labo lokusebenza.
Ohlalayo: Umsebenzi wasetafuleni, akukho ukuzilolonga okuvamile. Osebenza Kancane: Ukuzilolonga okuyizinsuku 1–3 ngesonto. Osebenza Kofanele: Izinsuku 3–5. Osebenza Kakhulu: Izinsuku 6–7. Osebenza Ngokweqile: Umsebenzi womzimba noma izisho zokuqeqesha kabili.
Izihloso
Uma usazi i-TDEE yakho, ukuphatha isisindo sakho kuphenduka izibalo ezilula. I-500 kcal/usuku deficit idalela cishe i-0.5 kg (1 lb) yokwehlela kwesisindo ngesonto. I-500 kcal surplus yakha cishe i-0.5 kg yezihlunu/amafutha ngesonto.
Ukudla amaprotheni okunconyiwe: i-0.8–2.2 g nge-kg yasisindo somzimba. Uhambo oluphakeme luye kubadlali bezigaba zokwakha izihlunu.
Amathiphu
Zikale ekuseni
Hamba esikalini ngemva kokuvuka, ngaphambi kokudla, ukuze uthole izilinganiso ezingaguquki.
Bala kabusha njalo emavikini angu-4-6
I-TDEE yakho iyashintsha njengoba isisindo sakho nesisindo somzimba kushintsha.
Landelela ukudla kwakho kwangempela
Izinhlelo zokusebenza ezifana ne-MyFitnessPal ziveza ukuthi ingabe ngempela ushaya okuhlosiwe kwekhalori yakho.
Gwema ukushoda ngokwedlulele
Ukusika ngaphezu kwe-1,000 kcal / ngosuku kunganciphisa umzimba wakho futhi kubangele ukulahlekelwa kwemisipha.
Beka kuqala ukulala
Ukungalali kahle kuphakamisa amahomoni endlala futhi kunciphisa ukusebenza kahle kokushiswa kwamafutha.
Hlala unamanzi
Ukuphelelwa amanzi emzimbeni kungenziwa iphutha nendlala futhi kuthinta izinga lokugayeka kokudla emzimbeni ngo-2-3%.
I-TDEE (Ingqikithi Yezindleko Zamandla Zansuku Zonke) iyisamba senani lamakhalori umzimba wakho uwashisa ngosuku, okuhlanganisa isilinganiso sakho se-basal metabolic (BMR) kanye nama-calories ashiswe ngomsebenzi womzimba nokugaya ukudla.
Sisebenzisa i-equation ye-Mifflin-St Jeor ye-BMR, bese siphindaphinda ngento yomsebenzi: I-Sedentary x1.2, Ukukhanya x1.375, Okumaphakathi x1.55, Kuyasebenza x1.725, I-Extra Active x1.9.
Indlela evamile iwukudla u-500 kcal ngaphansi kwe-TDEE yakho, okudala cishe ukushoda kuka-0.5 kg (1 lb) ngeviki. Gwema ukwehla ngaphansi kwe-1,200 kcal/ngosuku kwabesifazane noma i-1,500 kcal/ngosuku kwabesilisa ngaphandle kokuqondisa kwezokwelapha.
I-BMR (Basal Metabolic Rate) iyinani lamakholori umzimba wakho owadingayo ekuphumuleni okuphelele, ukuze nje ugcine imisebenzi eyisisekelo njengokuphefumula, ukujikeleza kwegazi, nokulungisa amaseli.
Ifomula ye-Mifflin-St Jeor ithathwa njengenembe kakhulu kubantu abaningi, ngephutha elimaphakathi lokuhlanganisa noma lokususa u-10%. Imiphumela ngayinye iyahlukahluka ngokusekelwe kufuzo, ubunzima bemisipha, nezimo zezempilo.