Kikokotoo cha kalori
Kalori za kila siku za kudumisha uzito wako, kulingana na shughuli.
Kuhusu Kikokotoo cha kalori
Kalori za kila siku za kudumisha uzito wako, kulingana na shughuli.
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 kalori
Kinachohesabu na wakati wa kukitumia
Kinakadiria kalori unazohitaji kila siku ili kudumisha uzito wako, na kuonyesha malengo ya kupunguza au kuongeza uzito taratibu. Kinaunganisha kiwango chako cha msingi cha metaboli na kiwango chako cha shughuli.
Jinsi ya kukitumia, hatua kwa hatua
- Weka jinsia yako, umri, urefu na uzito.
- Chagua kiwango cha shughuli kinacholingana na wiki ya kawaida.
- Soma kalori za kudumisha uzito (TDEE).
- Tumia safu za kupunguza na kuongeza uzito kama mahali pa kuanzia na urekebishe kulingana na matokeo yako.
Maana ya kila ingizo
- Jinsia – Inaanza at Mwanamke.
- Age – Inaanza at 35.
- Kimo – Inaanza at 5.
- Uzito – Inaanza at 11.
- Shughuli – Starts at Light exercise 1–3 days a week.
Jinsi ya kusoma matokeo
- Kudumisha uzito wako – The headline answer. In the default example it reads 1,961kcal a day (8,205 kJ).
- Punguza takriban kg 0.25 (½ lb) kwa wiki – Default Mfano: 1,711 kcal.
- Punguza takriban kg 0.5 (1 lb) kwa wiki – Default Mfano: 1,461 kcal.
- Ongeza takriban kg 0.25 (½ lb) kwa wiki – Default Mfano: 2,211 kcal.
Fomula
TDEE = BMR × activity factor. BMR uses Mifflin–St Jeor. Activity factors: 1.2 little or no exercise, 1.375 light, 1.55 moderate, 1.725 hard, 1.9 physical job plus hard training. Losing about 0.5 kg (1 lb) a week takes roughly 500 kcal a day below maintenance.
Mfano uliofanyiwa kazi
With the starting entries (Sex: Female, Age: 35, Height: 5, Weight: 11, Activity: Light exercise 1–3 days a week), the calculator shows to maintain your weight of 1,961kcal a day, 8,205 kJ. It also reports lose about 0.25 kg (½ lb) a week 1,711 kcal; lose about 0.5 kg (1 lb) a week 1,461 kcal; gain about 0.25 kg (½ lb) a week 2,211 kcal.
Dhana na mipaka
- Estimates can be off by 10% or more. Track your weight for 2 to 3 weeks and adjust.
- Large deficits are not recommended without supervision.
Makosa ya kawaida
- Choosing a juu Shughuli Kiwango hadi allow more chakula.
- Cutting calories too Ngumu, which can Gharama muscle na sustainability.
Maswali yanayoulizwa mara kwa mara
Nipunguze kalori ngapi ili kupunguza uzito?
Upungufu wa kila siku wa kcal 250 hadi 500 ni kiwango cha kawaida na endelevu. Usile chini sana ya BMR yako bila ushauri wa daktari.
Kwa nini uzito wangu haubadiliki?
Kiwango chako halisi cha kudumisha uzito kinaweza kutofautiana na makadirio. Rekebisha kwa kcal 100 hadi 200 na ufuatilie mwenendo.
Zana zinazohusiana
Ukitaka kubadilisha uzito
- Punguza takriban kg 0.25 (½ lb) kwa wiki
- 1,711 kcal
- Punguza takriban kg 0.5 (1 lb) kwa wiki
- 1,461 kcal
- Ongeza takriban kg 0.25 (½ lb) kwa wiki
- 2,211 kcal