Kikokotoo cha BMR
Kalori ambazo mwili wako unatumia ukiwa umepumzika kabisa (kiwango cha msingi cha metaboli).
Kuhusu Kikokotoo cha BMR
Kalori ambazo mwili wako unatumia ukiwa umepumzika kabisa (kiwango cha msingi cha metaboli).
Sehemu ya kitengo cha “Afya na siha” cha SmartCalcy. Kinaendeshwa kwenye kivinjari chako bila akaunti, kinatumia sarafu na vipimo vyako (vibadilishe juu ya ukurasa), na kinatoa makadirio kwa taarifa tu, kwa hiyo angalia mwongozo rasmi kabla ya kutegemea matokeo.
Jinsi ya kutumia Kikokotoo cha BMR
Kinachohesabu na wakati wa kukitumia
Kinakadiria kiwango chako cha msingi cha metaboli (BMR), kalori ambazo mwili wako hutumia ukiwa umepumzika kabisa. Ni mahali pa kuanzia kukokotoa kiasi unachopaswa kula ili kudumisha, kupunguza au kuongeza uzito.
Jinsi ya kukitumia, hatua kwa hatua
- Weka jinsia yako, umri, urefu na uzito.
- Soma BMR kutoka kwa mlinganyo wa Mifflin–St Jeor.
- Linganisha na matokeo ya Harris–Benedict na kiasi kwa kilojuli.
- Tumia kikokotoo cha kalori kuongeza kiwango chako cha shughuli.
Maana ya kila ingizo
- Jinsia – Inaanza at Mwanamke.
- Age – Inaanza at 35.
- Kimo – Inaanza at 5.
- Uzito – Inaanza at 11.
Jinsi ya kusoma matokeo
- Kiwango cha msingi cha metaboli – The headline answer. In the default example it reads 1,426kcal a day (Mifflin–St Jeor equation).
- Harris–Benedict (iliyorekebishwa) – Default Mfano: 1,469 kcal.
- Kwa kilojuli – Default Mfano: 5,967 kJ.
Fomula
Mifflin–St Jeor: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5 for men or − 161 for women. The revised Harris–Benedict equation is shown for comparison. 1 kcal = 4.184 kJ.
Mfano uliofanyiwa kazi
With the starting entries (Sex: Female, Age: 35, Height: 5, Weight: 11), the calculator shows basal metabolic rate of 1,426kcal a day, Mifflin–St Jeor equation. It also reports harris–benedict (revised) 1,469 kcal; in kilojoules 5,967 kJ.
Dhana na mipaka
- Equations are population averages and can be off by 10% or more.
- They assume typical body composition; very muscular or very lean people differ.
Makosa ya kawaida
- Eating only your BMR. It excludes activity and digestion.
- Treating the Namba as hasa.
Maswali yanayoulizwa mara kwa mara
Kuna tofauti gani kati ya BMR na TDEE?
BMR ni nishati wakati wa kupumzika. TDEE (jumla ya matumizi ya nishati ya kila siku) inaongeza shughuli, kwa hivyo iko juu zaidi.
Je, BMR hubadilika?
Ndiyo. Hushuka kwa umri na kupungua uzito, na hupanda kwa kuongezeka kwa misuli.
Zana zinazohusiana
Maelezo
- Harris–Benedict (iliyorekebishwa)
- 1,469 kcal
- Kwa kilojuli
- 5,967 kJ