Ifomula yokubala amakhalori: Isitshalo sokuphathwa ngempumelelokwesisindo

Ifomula Eyisisekelo Yokubala Amakhalori

1. Umphumela Wokuphila (BMR)

Umphumela wokuphila (BMR) - inani lamakhalori okuthi umzimba wakho uwashise uma uphumula, ukuze ugcine imisebenzi ebalulekile, njengokuphefumula, ukuhamba kwegazi, kanye nokusebenza kwezinso. Ukuze ubale i-BMR yakho, ungasebenzisa ifomula ye-Harris-Benedict:

• Kuma-masculine: 88.36 + (13.4 * isisindo ngama-kilogram) + (4.8 * ukuphakama nge-sentimeter) - (5.7 * ubudala ngonyaka)
• Kuma-feminine: 447.6 + (9.2 * isisindo ngama-kilogram) + (3.1 * ukuphakama nge-sentimeter) - (4.3 * ubudala ngonyaka)

2. Ukuchithwa Kwamandla Kwansuku Zonke (TDEE)

Ngemva kokuthola i-BMR yakho, isinyathelo esilandelayo ukufaka i-TDEE. Le namba ibonisa ukuthi mangaki amakhalori owadingayo ukuze ugcine isisindo sakho, kubhekwa imisebenzi yakho yomzimba. Ukuze ubale i-TDEE, ungafaka i-BMR yakho ngomkhiqizo wezinga lokusebenza:

• Kancane (impilo yokuhlala): BMR * 1.2
• Phakathi (ukuzivocavoca okukhuluphala 1-3 izikhathi ngesonto): BMR * 1.55
• Imisebenzi ephakeme (ukuzivocavoca 3-5 izikhathi ngesonto): BMR * 1.725
• Ukusebenza kakhulu (ukuzivocavoca 6-7 izikhathi ngesonto): BMR * 1.9

3. Ukubala Amakhalori Ukuze Uhlakulele Isisindo

Ukuze uqale ukunciphisa isisindo, udinga ukudala ukuncipha kwamakhalori. Lokhu kusho ukuthi udinga ukufaka ngaphansi kwamakhalori kunanikhaya lakho le-TDEE. Ngokuvamile, kunconywa ukususa phakathi kuka-500 no-1000 amakhalori ngosuku ezikhwameni zakho, okukhiqiza ukuncipha kwesisindo phakathi kuka-0.5 no-1 kg ngesonto. Ukubala amakhalori akho 'okushisa amafutha' kusekelwe ku-TDEE yakho kanye nezinjongo zakho zokunciphisa isisindo.

Isibonelo:

Kucatshangwa ukuthi ungumfana oneminyaka engu-30, onesisindo esingu-70 kg, futhi unokuphakama okungu-175 cm. I-BMR yakho izoba:

BMR = 88.36 + (13.4 * 70) + (4.8 * 175) - (5.7 * 30) = 1,662.1 amakhalori

Uma uphila (3-5 izikhathi ngesonto), khona-ke i-TDEE yakho:

TDEE = BMR * 1.725 = 2,872.3 amakhalori

Ukuze unciphise isisindo, udinga ukufaka ukugxila ku-2,372.3 amakhalori ngosuku (2,872.3 - 500)

Isiphetho

Khumbula, ukubala amakhalori akukhona nje indlela yokuphosa lokho okukudlayo. Le yisayensi yokukhulisa umzimba wakho ukuze ube nempilo futhi uzizwe ukhululekile emzimbeni wakho. Umuntu ngamunye uhlukile, ngakho-ke, ukuze ufinyelele imiphumela, ungasebenzisa lezi fomula ukuze zihambisane nezidingo zakho.

Sebenzisa izinhlelo zokusebenza zanamuhla zokugcina amakhalori ukuze kunciphise le nqubo. Manje unazo zonke izinto zokusebenza ukuze uphathwe ngempumelelo isisindo sakho. Layisha izithombe zokudla, futhi i-AI yethu izokunikeza ukuhlaziya okubukhali kwamakhalori kanye ne-BJU, ukusiza ukuthi ulawule ukudla kwakho kalula!