Na'urar Lissafin Kaloran Motsa Jiki
Yawan kaloran da kake kona bisa aiki da lokaci
Ɗauki hoto, AI zai rubuta abincinka. Abinci da motsa jiki a app ɗaya.Sauke app kyautaNa'urar Lissafin Kaloran Motsa Jiki
Ana ƙididdige kaloran da aka kona da tsarin MET: kcal = MET × 3.5 × nauyin jiki (kg) ÷ 200 × minti. Mutane masu nauyi da ayyuka masu ƙarfi suna kona fiye. Yi amfani da shi don tsara raguwar kalori tare da na'urar lissafin TDEE.
Yadda ake karanta sakamakonka
Lambar ita ce jimlar ƙarfin da ka kashe a wannan zama guda, cikin kcal. Jikuna masu nauyi da ƙoƙari mai tsawo ko mai wahala suna ƙona fiye, shi ya sa mai gudu mai kilo 90 yakan zarce mai kilo 60 a saurin daya. Ka ɗauke ta a matsayin shigarwa ɗaya cikin ma’aunin ƙarfin yininka: cire ta daga abin da kake ci, ko ƙara ta a matakin kula don auna gibin da za a iya ci gaba da shi.
Yadda ake amfani da wannan na’urar lissafin kalori na motsa jiki
Zaɓi aikinka daga jerin — tafiya, gudu, keke, iyo, HIIT da sauransu — sannan shigar da nauyin jikinka da mintuna nawa ka yi motsa jiki. Yi canji tsakanin ma’aunin mita da na imperial da maɓallin ma’auni, sannan danna lissafa. Kalorin da aka ƙona su na bayyana nan take, ba tare da rajista ba. Kowane aiki yana da nasa ƙimar MET, don haka zaɓin da ya dace yana sa ƙiyasin ya kasance mai gaskiya.
Kimiyya bayan lambobin
Ƙiyasin ya dogara ne kan MET, wato ma’aunan aikin jiki. MET ɗaya kusan 1 kcal ne ga kowanne kilo na nauyin jiki a awa ɗaya — jiki cikin hutu — don haka ƙonawa kusan MET ninka nauyi cikin kilo ninka awoyi ne. Tafiya mai sauri tana kusa da 4 MET, gudu yana hawa zuwa 8–11, kuma keke mai ƙarfi ko HIIT sun kai lambobi biyu. Waɗannan ƙimomin sun fito ne daga Compendium of Physical Activities, madogarar ma’auni ta masu bincike.
Iyaka da shawarwari masu amfani
Teburin MET matsakaicin jama’a ne, don haka ainihin ƙonawarka na canzawa da ƙarfin jiki, yanayin ƙasa, zafi da yadda ka matsa lamba — karanta sakamakon a matsayin ƙiyasin girma, ba ainihin lissafi ba. Ka guji ninka lissafi: idan agogon ya riga ya lissafa motsa jiki, kada ka ƙara wannan lamba a kai, kuma ka tuna EPOC yana ci gaba da ƙonawa kaɗan bayan ka tsaya. Haɗa ta da na’urorinmu na TDEE, Matakai zuwa Kalori da Gibin Kalori, sannan ka rubuta zaman a manhajar CaloNote don ganin hoton mako.