Na'urar Lissafin BMR
Ƙididdige adadin kalori da jikinka ke ƙonewa lokacin cikakken hutawa
Ɗauki hoto, AI zai rubuta abincinka. Abinci da motsa jiki a app ɗaya.Sauke app kyautaNa'urar Lissafin BMR
Ƙimar Tushen Saurin Jiki (BMR) shi ne adadin kalori da jikinka ke buƙata don ci gaba da aiki lokacin hutawa. Shi ne tushen burin kalorinka na yau da kullum — yawaita BMR da abin shafi na motsa jiki don samun TDEE. Mifflin-St Jeor shi ne mafi daidai ga mafi yawan mutane; Katch-McArdle shi ne mafi kyau idan ka san kashi na kitsen jikinka.
Yadda ake amfani da wannan na'urar lissafin BMR
Zaɓi jinsinka da ɗaya daga cikin ka'idoji uku — Mifflin-St Jeor (wadda aka fi ba da shawara ga yawancin mutane), tsohuwar Harris-Benedict, ko Katch-McArdle idan ka san kason kitsen jikinka. Sannan ka shigar da shekaru, tsayi da nauyi; kana iya sauyawa yadda kake so tsakanin awoyin metric (cm·kg) da imperial (inci·lb). Da Katch-McArdle, wurin shekaru zai koma wurin shigar da kason kitse, kuma sakamako zai bayyana nan take ba tare da rajista ba.
Yadda za ka fahimci sakamakonka
BMR shi ne makamashin da jikinka ke ƙonawa a cikakken hutu don kawai ya rayar da kai — numfashi, zagayawar jini, zafin jiki da gyaran ƙwayoyin halitta. Wannan ƙaramin iyaka ne, ba manufar ci ba: cin abinci ƙasa da BMR na dogon lokaci na iya rage saurin metabolism ya kuma rage maka tsoka. Tunda BMR yana raguwa idan ka rage nauyi da kuma yayin da shekaru ke ƙaruwa, ka sake lissafi duk bayan wasu watanni ka kuma kula da alkibla maimakon lamba ɗaya.
Ka'idojin lissafi da kimiyyar da ke bayansu
An wallafa Mifflin-St Jeor (10×nauyi + 6.25×tsayi − 5×shekaru, +5 ga maza ko −161 ga mata) a 1990, kuma Ƙungiyar Abinci ta Amurka ta ɗauke ta a matsayin mafi inganci ga mutanen zamani. Harris-Benedict ta samo asali tun 1919 kuma har yanzu ana amfani da ita sosai. Katch-McArdle (370 + 21.6×nauyin jiki maras kitse) tana dogara ne kan nauyin jiki maras kitse, don haka ita ce mafi kyau ga siriri ko masu tsoka da suka san kason kitsensu.
Iyakoki da shawarwari masu amfani
Kowace ka'ida tana kimanta matsakaicin al'umma ne: BMR ɗinka na gaskiya na iya bambanta da kusan ±10% saboda gado, hormones da yawan tsoka, kuma daidaito yana raguwa ga masu tsoka sosai, tsofaffi da mata masu ciki. BMR kaɗai ba shi ne kasafin kalorinka ba — ka ninka shi da matakin motsa jikinka ta amfani da na'urar lissafinmu ta TDEE, sannan ka tsara abinci da na'urorin lissafin gibin kalori, macro da furotin. Rubuta abincinka a manhajar CaloNote zai nuna ko sakamakonka na zahiri ya yi daidai da kimantawar.
Tambayoyin da Ake Yawan Yi
- What is the difference between BMR and TDEE?
- BMR is the calories your body burns at complete rest. TDEE is BMR plus the calories burned through daily activity and exercise.
- Which BMR formula is most accurate?
- Mifflin-St Jeor is the most accurate for the general population. Katch-McArdle is better if you know your body-fat percentage.
- Can I increase my BMR?
- Building muscle through strength training raises BMR slightly because muscle is more metabolically active than fat. Crash diets lower it.