Isibali-Khalori
Bala i-BMR ne-TDEE yakho nge-equation ye-Mifflin-St Jeor — bese uthola imigomo yamakhalori yansuku zonke yokwehlisa amafutha, ukugcina isisindo sakho, noma ukwakha imisipha.
Faka imininingwane yakho — imiphumela ibuyekezwa ngokushesha.
BMR
1649
Amakhalori umzimba wakho owashisayo uphumule ngokuphelele
TDEE
2556
Amakhalori esewonke owashisayo ngosuku
Yehlisa amafutha
TDEE −20%
2044 kcal/usuku
Gcina isisindo
TDEE ±0%
2556 kcal/usuku
Yakha imisipha
TDEE +12%
2862 kcal/usuku
I-BMR yakho (basal metabolic rate) ingamandla umzimba wakho owadingayo ukuze uphile nje — ukuphefumula, ukugeleza kwegazi, ukulungiswa kwamaseli. I-TDEE yakho (total daily energy expenditure) yengeza konke okunye phezulu: ukuhamba, ukuqeqesha, ngisho nokugaya ukudla. I-TDEE iyinombolo ebalulekile ekusetheni imigomo: dla ngaphansi kwayo wehle isisindo, dla ngaphezulu kwayo ukhuphuke.
Eyashicilelwa ngo-1990, i-Mifflin-St Jeor ihlala idlula ama-equation amadala afana ne-Harris-Benedict ezifundweni zokuqinisekisa, futhi iyifomula enconywa yi-Academy of Nutrition and Dietetics ekulinganiseni i-BMR kubantu abadala abaningi.
Iziphindaphindi zomsebenzi ziyizilinganiso zomphakathi, futhi i-metabolism yakho iyaziguqula njengoba isisindo sakho, ukuqeqesha nengcindezi kushintsha. Noma yisiphi isibali siyisiqalo, hhayi isinqumo sokugcina. Yingakho i-Apex ilungisa umgomo wakho wamakhalori ngokuhamba kwesikhathi isebenzisa umthwalo wakho wangempela wokuqeqesha, ukululama nemininingwane yentuthuko — esikhundleni sokukushiya nenombolo engaguquki.
Le miphumela iyizilinganiso ezijwayelekile ezenzelwe ukwazisa kuphela, hhayi iseluleko sezokwelapha noma somsoco. Thintana nochwepheshe oqeqeshiwe ngaphambi kokwenza izinguquko ezibalulekile ekudleni kwakho.
Iningi leziqondiso ezisekelwe ebufakazini liwela phakathi kuka-1.6 no-2.2 g weprotheni ngekhilogremu ngalinye lesisindo somzimba ngosuku, kuye ngomgomo wakho:
| Umgomo | Iprotheni ngosuku |
|---|---|
| Ukwehlisa amafutha (gcina imisipha) | 1.8–2.2 g/kg |
| Ukugcina nempilo jikelele | 1.6–1.8 g/kg |
| Ukwakha imisipha | 1.6–2.2 g/kg |
Qala
Ukuzama kwamahhala kwezinsuku ezi-5. Akudingeki ikhadi lesikweletu.