🔥 Ukubala Amakhalori / I-BMR
Ithuluzi lokubala amakhalori likhomba i-BMR (Izinga Lokushisa Eliphansi) nokudingeka kwamandla nsuku zonke (TDEE) ngesisekelo sezinga lokusebenza, usebenzisa ifomula ye-Mifflin-St Jeor. Ukuze unciphise isisindo, imvamisa kuhloswe ukuthi kube ngaphansi kwe-TDEE nge-~500 kcal, ukuze ukhulise isisindo, kuhloswe ukuthi kube ngaphezu kwe-~300-500 kcal.
Kuyaloda…
ℹ️ Imiphumela inhlolovo yezokwazisa kuphela; xhumana nodokotela ukwenza izinqumo zezempilo.
Imibuzo Evame UkuBubula
I-BMR yini?
Izinga lokushisa eliphansi — amandla asetshenziswa nsuku zonke umzimba lapho uphumile ngokuphelele (ezemisebenzi yokuphila). Isidingo esiphelele sitholakala ngokuguqulela i-BMR ngephuzu lokusebenza.
Yiluphi ushintsho olusetshenziswa?
I-Mifflin-St Jeor: indoda 10×ikilo + 6,25×ubude − 5×ubudala + 5; umfazi usefomula efanayo −161. Iyamukelwa njengofomula engcono kakhulu yokusebenza ocwaningweni lwesikhathi esedlule.