Ana buƙatar Calories kowace rana

Wadatacce

• Kuna mamakin adadin adadin kuzari da kuke buƙata kowace rana? Wannan ya dogara da adadin kuzari da aka ƙone a rana!
• Mataki 1: Ƙayyade RMR ɗin ku
• Mataki na 2: Factor a cikin adadin kuzari na yau da kullun da kuka ƙone yayin motsa jiki
• Bita don

Kuna mamakin adadin adadin kuzari da kuke buƙata kowace rana? Wannan ya dogara da adadin kuzari da aka ƙone a rana!

Calorie shine ma'auni ko naúrar makamashi; adadin kuzari a cikin abincin da kuke ci ma'auni ne na adadin raka'a kuzari da abinci ke samarwa. Waɗannan rukunin makamashi daga nan jiki yana amfani da shi don ƙona aikin motsa jiki, da duk matakan rayuwa na rayuwa, daga riƙe bugun zuciyar ku da haɓaka gashi don warkar da guntun gwiwa da gina tsoka. Nauyin jiki yana saukowa zuwa daidaitaccen adadin kuzari a cikin (daga abinci) akan kalori da aka ƙone yayin motsa jiki da sauran ayyukan jiki.

Yi amfani da wannan adadin kuzari da ake buƙata kowace rana don gano adadin kalori da yakamata ku cinye:

Mataki 1: Ƙayyade RMR ɗin ku

RMR = 655 + (9.6 X nauyin ku a cikin kilo)

+ (1.8 X tsayin ku a santimita)

- (4.7 X shekarun ku a cikin shekaru)

Lura: Nauyin ku a kilogiram = nauyin ku a fam ɗin da aka raba da 2.2. Tsayin ku a santimita = tsayin ku a inci ya ninka da 2.54.

Mataki na 2: Factor a cikin adadin kuzari na yau da kullun da kuka ƙone yayin motsa jiki

Haɗa RMR ɗin ku ta hanyar abubuwan da suka dace:

Idan kuna zama na ɗan lokaci (kaɗan ko babu aiki): RMR X 1.2

Idan kuna ɗan aiki kaɗan (motsa jiki mai sauƙi/wasanni 1-3 kwana a mako): RMR X 1.375

Idan kuna aiki matsakaici (matsakaicin motsa jiki / wasanni 3-5 kwana a mako): RMR X 1.55

Idan kuna aiki sosai (motsa jiki mai ƙarfi/wasanni 6-7 kwana a mako): RMR X 1.725

Idan kun kasance masu yawan motsa jiki (motsa jiki na yau da kullun, wasanni ko aikin jiki ko horo sau biyu a rana): RMR X 1.9

Sakamakon Ƙona Kalori: Adadin ku na ƙarshe, dangane da adadin kuzari da aka ƙone a rana, yana wakiltar mafi ƙarancin adadin adadin kuzari da ake buƙata kowace rana don kula da nauyin ku na yanzu.

Bita don