Kyauta Mai Ƙididdige Calorie & TDEE

Yadda Yake Aiki

Duk lissafi yana gudana kai tsaye a burauza ta amfani da lissafin Mifflin-St Jeor — wata ka'ida da aka sake dubawa da takwarorinsu da aka buga a Journal of the American Dietetic Association — babu bukatun uwar garke, babu ɗakunan karatu na waje, kuma babu dogaro fiye da yanayin React. Sakamakon yana sabuntawa nan take yayin da kake bugawa saboda useMemo na React yana sake lissafta lissafin a kowane canjin shigarwa.

1. 1
   An tara kuma an canja shigarwa

   Kana shigar da shekaru, nauyi, tsayi, jinsi, da matakin motsa jiki. Idan ka zaɓi naúrar imperial, kayan aikin yana canja lbs zuwa kg (× 0.45359237) da ft/in zuwa cm (× 2.54) kafin duk wani lissafi.
2. 2
   Mifflin-St Jeor yana lissafta BMR

   Ana lissafta Adadin Metabolism na Ka'idarka a matsayin (10 × kg) + (6.25 × cm) − (5 × shekaru) + 5 don maza ko − 161 don mata. Wannan shine adadin kuzari da jikinka yake bukata a hutawa gaba ɗaya.
3. 3
   Adadin motsa jiki yana ninka BMR zuwa TDEE

   Ana ninka BMR da wani adadin motsa jiki wanda yake daga 1.2 (marar motsi) zuwa 1.9 (mai matukar motsi), yana samar da Jimlar Kuzarin da Kake Amfani a Yau — kuzarin da kake ƙona shi a zahiri kowace rana da salon rayuwarka.
4. 4
   An samo manufofin buri da macros

   Ana lissafta manufofin ragewa da ƙarawa ta hanyar cire ko ƙara kcal 250–500 daga TDEE. Sannan rabon macro yana raba zaɓaɓɓen manufar kalori a kan furotin, carbs, da mai ta amfani da adadin kuzari tsayayye: 4 kcal/g don furotin da carbs, 9 kcal/g don mai.

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