{"id":391,"date":"2026-07-08T23:41:14","date_gmt":"2026-07-08T20:41:14","guid":{"rendered":"https:\/\/wp.ksatools.com\/?p=391"},"modified":"2026-07-11T15:32:40","modified_gmt":"2026-07-11T12:32:40","slug":"calorie-calculator-daily-guide-saudi-arabia","status":"publish","type":"post","link":"https:\/\/wp.ksatools.com\/calorie-calculator-daily-guide-saudi-arabia\/","title":{"rendered":"\u0627\u0644\u062f\u0644\u064a\u0644 \u0627\u0644\u0634\u0627\u0645\u0644 \u0644\u062d\u0627\u0633\u0628\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0641\u064a \u0627\u0644\u0633\u0639\u0648\u062f\u064a\u0629"},"content":{"rendered":"\n<article dir=\"rtl\" lang=\"ar\"><style>\ntable{\n    width:100%;\n    border-collapse:collapse;\n    margin:24px 0;\n    table-layout:fixed;\n    border:1px solid #DDF4E5;\n}\n\nthead{\n    background:#077F2C;\n}\n\nth{\n    background:#077F2C;\n    color:#fff;\n    padding:14px;\n    text-align:right;\n}\n\ntd{\n    padding:12px;\n    border:1px solid #DDF4E5;\n    word-break:break-word;\n}\n\ntbody tr:nth-child(even){\n    background:#F4FCF6;\n}\n\n@media(max-width:768px){\n    table{\n        font-size:14px;\n    }\n\n    th,\n    td{\n        padding:8px;\n    }\n}\n<\/style>\n<h2>\u0627\u0644\u0625\u062c\u0627\u0628\u0629 \u0627\u0644\u0633\u0631\u064a\u0639\u0629<\/h2>\n<p>\u062d\u0627\u0633\u0628\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062a\u0642\u062f\u064a\u0631 \u0627\u062d\u062a\u064a\u0627\u062c\u0643 \u0627\u0644\u064a\u0648\u0645\u064a \u0645\u0646 \u0627\u0644\u0637\u0627\u0642\u0629 \u0628\u0646\u0627\u0621\u064b \u0639\u0644\u0649 \u0627\u0644\u0639\u0645\u0631\u060c \u0627\u0644\u062c\u0646\u0633\u060c \u0627\u0644\u0637\u0648\u0644\u060c \u0627\u0644\u0648\u0632\u0646\u060c \u0648\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u0634\u0627\u0637. \u0627\u0644\u0646\u062a\u064a\u062c\u0629 \u0644\u064a\u0633\u062a \u0631\u0642\u0645\u064b\u0627 \u0637\u0628\u064a\u064b\u0627 \u0646\u0647\u0627\u0626\u064a\u064b\u0627\u060c \u0644\u0643\u0646\u0647\u0627 \u0646\u0642\u0637\u0629 \u0628\u062f\u0627\u064a\u0629 \u0639\u0645\u0644\u064a\u0629 \u0644\u0645\u0639\u0631\u0641\u0629 \u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0648\u0632\u0646\u060c \u0623\u0648 \u0625\u0646\u0634\u0627\u0621 \u0639\u062c\u0632 \u0645\u0646\u0627\u0633\u0628 \u0644\u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646\u060c \u0623\u0648 \u0641\u0627\u0626\u0636 \u0645\u0639\u062a\u062f\u0644 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646.<\/p>\n<p><a style=\"display: inline-block; background: #077F2C; color: #fff; padding: 12px 22px; border-radius: 10px; text-decoration: none; font-weight: bold;\" href=\"https:\/\/ksatools.com\/tools\/calorie-calculator\" target=\"_blank\" rel=\"noopener\">\u0627\u0633\u062a\u062e\u062f\u0645 \u062d\u0627\u0633\u0628\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0622\u0646<\/a><\/p>\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0633\u0623\u0644: \u0643\u0645 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u062d\u062a\u0627\u062c \u064a\u0648\u0645\u064a\u064b\u0627\u061f \u0641\u0627\u0644\u0625\u062c\u0627\u0628\u0629 \u0644\u0627 \u062a\u0643\u0648\u0646 \u0631\u0642\u0645\u064b\u0627 \u0648\u0627\u062d\u062f\u064b\u0627 \u064a\u0646\u0627\u0633\u0628 \u0627\u0644\u062c\u0645\u064a\u0639. \u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u064a\u062e\u062a\u0644\u0641 \u062d\u0633\u0628 \u062c\u0633\u0645\u0643\u060c \u0646\u0634\u0627\u0637\u0643\u060c \u0647\u062f\u0641\u0643\u060c \u0648\u0637\u0631\u064a\u0642\u0629 \u062d\u064a\u0627\u062a\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u0629. \u0644\u0630\u0644\u0643 \u062a\u0633\u0627\u0639\u062f\u0643 <strong>\u062d\u0627\u0633\u0628\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629<\/strong> \u0639\u0644\u0649 \u062a\u062d\u0648\u064a\u0644 \u0647\u0630\u0647 \u0627\u0644\u0639\u0648\u0627\u0645\u0644 \u0625\u0644\u0649 \u062a\u0642\u062f\u064a\u0631 \u0648\u0627\u0636\u062d \u064a\u0645\u0643\u0646 \u0627\u0644\u0628\u0646\u0627\u0621 \u0639\u0644\u064a\u0647 \u0628\u062f\u0644 \u0627\u0644\u0627\u0639\u062a\u0645\u0627\u062f \u0639\u0644\u0649 \u0627\u0644\u062a\u062e\u0645\u064a\u0646.<\/p>\n<p>\u0647\u0630\u0627 \u0627\u0644\u062f\u0644\u064a\u0644 \u064a\u0634\u0631\u062d \u0645\u0639\u0646\u0649 \u0627\u0644\u0633\u0639\u0631\u0627\u062a\u060c \u0637\u0631\u064a\u0642\u0629 \u0639\u0645\u0644 \u0627\u0644\u062d\u0627\u0633\u0628\u0629\u060c \u0627\u0644\u0641\u0631\u0642 \u0628\u064a\u0646 BMR \u0648TDEE\u060c \u0643\u064a\u0641\u064a\u0629 \u0642\u0631\u0627\u0621\u0629 \u0627\u0644\u0646\u062a\u064a\u062c\u0629\u060c \u0623\u0645\u062b\u0644\u0629 \u0633\u0639\u0648\u062f\u064a\u0629 \u0639\u0645\u0644\u064a\u0629\u060c \u0623\u062e\u0637\u0627\u0621 \u0634\u0627\u0626\u0639\u0629\u060c \u0648\u062d\u062f\u0648\u062f \u0627\u0644\u0627\u0639\u062a\u0645\u0627\u062f \u0639\u0644\u0649 \u0627\u0644\u0623\u062f\u0627\u0629. \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u062a\u0642\u062f\u064a\u0631\u064a\u0629 \u0648\u0644\u064a\u0633\u062a \u0628\u062f\u064a\u0644\u064b\u0627 \u0639\u0646 \u0623\u062e\u0635\u0627\u0626\u064a \u062a\u063a\u0630\u064a\u0629 \u0623\u0648 \u0637\u0628\u064a\u0628\u060c \u062e\u0635\u0648\u0635\u064b\u0627 \u0641\u064a \u062d\u0627\u0644\u0627\u062a \u0627\u0644\u062d\u0645\u0644\u060c \u0627\u0644\u0631\u0636\u0627\u0639\u0629\u060c \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0645\u0632\u0645\u0646\u0629\u060c \u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0627\u0644\u0623\u0643\u0644\u060c \u0623\u0648 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0623\u062f\u0648\u064a\u0629 \u062a\u0624\u062b\u0631 \u0641\u064a \u0627\u0644\u0648\u0632\u0646.<\/p>\n<div style=\"text-align: center; background: #077F2C; color: #fff; border-radius: 14px; padding: 24px; margin: 28px 0;\">\n<h2 style=\"color: #fff; margin-top: 0;\">\u0627\u062d\u0633\u0628 \u0627\u062d\u062a\u064a\u0627\u062c\u0643 \u0627\u0644\u064a\u0648\u0645\u064a \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a<\/h2>\n<p>\u0623\u062f\u062e\u0644 \u0628\u064a\u0627\u0646\u0627\u062a\u0643 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0648\u0627\u062d\u0635\u0644 \u0639\u0644\u0649 \u062a\u0642\u062f\u064a\u0631 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062a\u0646\u0638\u064a\u0645 \u0647\u062f\u0641\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0628\u0648\u0636\u0648\u062d.<\/p>\n<p><a style=\"display: inline-block; background: #fff; color: #077f2c; padding: 14px 26px; border-radius: 10px; text-decoration: none; font-weight: bold;\" href=\"https:\/\/ksatools.com\/tools\/calorie-calculator\" target=\"_blank\" rel=\"noopener\">\u0627\u0628\u062f\u0623 \u0627\u0644\u062d\u0633\u0627\u0628 \u0627\u0644\u0622\u0646<\/a><\/p>\n<\/div>\n<nav style=\"background: #F4FCF6; border: 1px solid #DDF4E5; border-radius: 12px; padding: 20px; margin: 24px 0;\">\n<h2>\u062c\u062f\u0648\u0644 \u0627\u0644\u0645\u062d\u062a\u0648\u064a\u0627\u062a<\/h2>\n<ol>\n<li><a href=\"#what\">\u0645\u0627 \u0647\u064a \u062d\u0627\u0633\u0628\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u061f<\/a><\/li>\n<li><a href=\"#intent\">\u0645\u062a\u0649 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u062d\u0633\u0627\u0628 \u0627\u0644\u0633\u0639\u0631\u0627\u062a\u061f<\/a><\/li>\n<li><a href=\"#how\">\u0643\u064a\u0641 \u062a\u0639\u0645\u0644 \u062d\u0627\u0633\u0628\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u061f<\/a><\/li>\n<li><a href=\"#bmr-tdee\">\u0645\u0627 \u0627\u0644\u0641\u0631\u0642 \u0628\u064a\u0646 BMR \u0648TDEE\u061f<\/a><\/li>\n<li><a href=\"#inputs\">\u0645\u0627 \u0627\u0644\u0628\u064a\u0627\u0646\u0627\u062a \u0627\u0644\u0645\u0637\u0644\u0648\u0628\u0629 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0646\u062a\u064a\u062c\u0629 \u0623\u062f\u0642\u061f<\/a><\/li>\n<li><a href=\"#activity\">\u0643\u064a\u0641 \u062a\u062e\u062a\u0627\u0631 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0635\u062d\u064a\u062d\u061f<\/a><\/li>\n<li><a href=\"#goals\">\u0643\u064a\u0641 \u062a\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0646\u062a\u064a\u062c\u0629 \u062d\u0633\u0628 \u0647\u062f\u0641\u0643\u061f<\/a><\/li>\n<li><a href=\"#examples\">\u0623\u0645\u062b\u0644\u0629 \u0633\u0639\u0648\u062f\u064a\u0629 \u0639\u0645\u0644\u064a\u0629<\/a><\/li>\n<li><a href=\"#tables\">\u062c\u062f\u0627\u0648\u0644 \u0645\u0642\u0627\u0631\u0646\u0629 \u0645\u0647\u0645\u0629<\/a><\/li>\n<li><a href=\"#mistakes\">\u0623\u062e\u0637\u0627\u0621 \u0634\u0627\u0626\u0639\u0629 \u0639\u0646\u062f \u062d\u0633\u0627\u0628 \u0627\u0644\u0633\u0639\u0631\u0627\u062a<\/a><\/li>\n<li><a href=\"#limits\">\u062d\u062f\u0648\u062f \u0627\u0644\u062d\u0627\u0633\u0628\u0629 \u0648\u0645\u062a\u0649 \u062a\u0633\u062a\u0634\u064a\u0631 \u0645\u062e\u062a\u0635\u064b\u0627<\/a><\/li>\n<li><a href=\"#related\">\u0623\u062f\u0648\u0627\u062a \u0635\u062d\u064a\u0629 \u0645\u0631\u062a\u0628\u0637\u0629<\/a><\/li>\n<li><a href=\"#faq\">\u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u0634\u0627\u0626\u0639\u0629<\/a><\/li>\n<\/ol>\n<\/nav>\n<section id=\"what\">\n<h2>\u0645\u0627 \u0647\u064a \u062d\u0627\u0633\u0628\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u061f<\/h2>\n<p>\u062d\u0627\u0633\u0628\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0647\u064a \u0623\u062f\u0627\u0629 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062a\u0642\u062f\u064a\u0631 \u0639\u062f\u062f \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u062d\u062a\u0627\u062c\u0647\u0627 \u062c\u0633\u0645\u0643 \u062e\u0644\u0627\u0644 \u0627\u0644\u064a\u0648\u0645. \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0647\u064a \u0648\u062d\u062f\u0629 \u0642\u064a\u0627\u0633 \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u062a\u064a \u064a\u062d\u0635\u0644 \u0639\u0644\u064a\u0647\u0627 \u0627\u0644\u062c\u0633\u0645 \u0645\u0646 \u0627\u0644\u0637\u0639\u0627\u0645 \u0648\u0627\u0644\u0634\u0631\u0627\u0628\u060c \u0648\u064a\u0633\u062a\u062e\u062f\u0645\u0647\u0627 \u0641\u064a \u0627\u0644\u062d\u0631\u0643\u0629\u060c \u0627\u0644\u062a\u0646\u0641\u0633\u060c \u0627\u0644\u062a\u0641\u0643\u064a\u0631\u060c \u0627\u0644\u0647\u0636\u0645\u060c \u0648\u062a\u0646\u0638\u064a\u0645 \u0648\u0638\u0627\u0626\u0641\u0647 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629.<\/p>\n<p>\u0639\u0646\u062f \u0625\u062f\u062e\u0627\u0644 \u0628\u064a\u0627\u0646\u0627\u062a\u0643\u060c \u062a\u0639\u0637\u064a\u0643 \u0627\u0644\u062d\u0627\u0633\u0628\u0629 \u062a\u0642\u062f\u064a\u0631\u064b\u0627 \u0644\u0645\u0627 \u064a\u062d\u062a\u0627\u062c\u0647 \u062c\u0633\u0645\u0643 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0632\u0646\u0643 \u0627\u0644\u062d\u0627\u0644\u064a. \u0628\u0639\u062f \u0630\u0644\u0643 \u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0631\u0642\u0645 \u0644\u062a\u062d\u062f\u064a\u062f \u062e\u0637\u0629 \u062a\u0646\u0627\u0633\u0628 \u0647\u062f\u0641\u0643. \u0625\u0630\u0627 \u0623\u0631\u062f\u062a \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646\u060c \u062a\u062d\u062a\u0627\u062c \u063a\u0627\u0644\u0628\u064b\u0627 \u0625\u0644\u0649 \u062a\u0646\u0627\u0648\u0644 \u0633\u0639\u0631\u0627\u062a \u0623\u0642\u0644 \u0645\u0646 \u0627\u062d\u062a\u064a\u0627\u062c\u0643. \u0648\u0625\u0630\u0627 \u0623\u0631\u062f\u062a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646\u060c \u062a\u062d\u062a\u0627\u062c \u063a\u0627\u0644\u0628\u064b\u0627 \u0625\u0644\u0649 \u0641\u0627\u0626\u0636 \u0645\u0639\u062a\u062f\u0644. \u0623\u0645\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u062f\u0641\u0643 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0648\u0632\u0646\u060c \u0641\u0633\u062a\u062d\u0627\u0648\u0644 \u0627\u0644\u0628\u0642\u0627\u0621 \u0642\u0631\u064a\u0628\u064b\u0627 \u0645\u0646 \u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0641\u0627\u0638.<\/p>\n<\/section>\n<figure><img decoding=\"async\" src=\"https:\/\/wp.ksatools.com\/wp-content\/uploads\/2026\/07\/ChatGPT-Image-Jul-9-2026-12_06_58-AM-1.png\" alt=\"\u0625\u0646\u0641\u0648\u062c\u0631\u0627\u0641\u064a\u0643 \u0639\u0631\u0628\u064a \u064a\u0648\u0636\u062d \u0641\u0643\u0631\u0629 \u062d\u0627\u0633\u0628\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0641\u064a \u0627\u0644\u0633\u0639\u0648\u062f\u064a\u0629.\">\n<figcaption>\u062a\u062c\u0645\u0639 \u0627\u0644\u062d\u0627\u0633\u0628\u0629 \u0628\u064a\u0646 \u0628\u064a\u0627\u0646\u0627\u062a \u0627\u0644\u062c\u0633\u0645 \u0648\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u0634\u0627\u0637 \u0644\u062a\u0642\u062f\u064a\u0631 \u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u064a\u0648\u0645\u064a.<\/figcaption>\n<section id=\"intent\">\n<h2>\u0645\u062a\u0649 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u062d\u0633\u0627\u0628 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u061f<\/h2>\n<p>\u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u062d\u0633\u0627\u0628 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0639\u0646\u062f\u0645\u0627 \u062a\u0631\u064a\u062f \u062a\u062d\u0648\u064a\u0644 \u0647\u062f\u0641\u0643 \u0627\u0644\u0635\u062d\u064a \u0625\u0644\u0649 \u062e\u0637\u0629 \u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0645\u062a\u0627\u0628\u0639\u0629. \u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u064a\u0639\u0631\u0641\u0648\u0646 \u0623\u0646\u0647\u0645 \u064a\u0631\u064a\u062f\u0648\u0646 \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646 \u0623\u0648 \u0632\u064a\u0627\u062f\u062a\u0647\u060c \u0644\u0643\u0646\u0647\u0645 \u0644\u0627 \u064a\u0639\u0631\u0641\u0648\u0646 \u0645\u0646 \u0623\u064a\u0646 \u064a\u0628\u062f\u0623\u0648\u0646. \u0647\u0646\u0627 \u062a\u0623\u062a\u064a \u0641\u0627\u0626\u062f\u0629 \u0627\u0644\u062d\u0627\u0633\u0628\u0629: \u062a\u0639\u0637\u064a\u0643 \u0631\u0642\u0645\u064b\u0627 \u0623\u0648\u0644\u064a\u064b\u0627 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062a\u0646\u0638\u064a\u0645 \u0648\u062c\u0628\u0627\u062a\u0643 \u0648\u0645\u0631\u0627\u0642\u0628\u0629 \u062a\u0642\u062f\u0645\u0643.<\/p>\n<p>\u0642\u062f \u062a\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u062d\u0627\u0633\u0628\u0629 \u0625\u0630\u0627 \u0628\u062f\u0623\u062a \u0646\u0638\u0627\u0645\u064b\u0627 \u063a\u0630\u0627\u0626\u064a\u064b\u0627\u060c \u0623\u0648 \u0639\u062f\u062a \u0625\u0644\u0649 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0623\u0648 \u0644\u0627\u062d\u0638\u062a \u062b\u0628\u0627\u062a \u0648\u0632\u0646\u0643 \u0631\u063a\u0645 \u062a\u063a\u064a\u064a\u0631 \u0627\u0644\u0623\u0643\u0644\u060c \u0623\u0648 \u0623\u0631\u062f\u062a \u0645\u0639\u0631\u0641\u0629 \u0633\u0628\u0628 \u0627\u0644\u062c\u0648\u0639 \u0627\u0644\u0632\u0627\u0626\u062f \u0623\u0648 \u0636\u0639\u0641 \u0627\u0644\u0637\u0627\u0642\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0645\u064a\u0629. \u0643\u0645\u0627 \u062a\u0641\u064a\u062f \u0645\u0646 \u064a\u0631\u064a\u062f \u0628\u0646\u0627\u0621 \u0639\u0627\u062f\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0648\u0627\u0639\u064a\u0629 \u062f\u0648\u0646 \u0627\u0644\u062f\u062e\u0648\u0644 \u0641\u064a \u062a\u0639\u0642\u064a\u062f \u0643\u0628\u064a\u0631.<\/p>\n<\/section>\n<section id=\"how\">\n<h2>\u0643\u064a\u0641 \u062a\u0639\u0645\u0644 \u062d\u0627\u0633\u0628\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u061f<\/h2>\n<p>\u062a\u0639\u0645\u0644 \u0627\u0644\u062d\u0627\u0633\u0628\u0629 \u0639\u0627\u062f\u0629 \u0639\u0628\u0631 \u062b\u0644\u0627\u062b \u0645\u0631\u0627\u062d\u0644. \u0623\u0648\u0644\u064b\u0627 \u062a\u0642\u062f\u0651\u0631 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0627\u0644\u0623\u0633\u0627\u0633\u064a BMR\u060c \u0648\u0647\u0648 \u0643\u0645\u064a\u0629 \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u062a\u064a \u064a\u062d\u062a\u0627\u062c\u0647\u0627 \u0627\u0644\u062c\u0633\u0645 \u0641\u064a \u0627\u0644\u0631\u0627\u062d\u0629. \u062b\u0627\u0646\u064a\u064b\u0627 \u062a\u0636\u064a\u0641 \u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u064a\u0648\u0645\u064a \u0648\u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0644\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 TDEE\u060c \u0623\u064a \u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0644\u0625\u0646\u0641\u0627\u0642 \u0627\u0644\u064a\u0648\u0645\u064a \u0644\u0644\u0637\u0627\u0642\u0629. \u062b\u0627\u0644\u062b\u064b\u0627 \u062a\u0639\u0631\u0636 \u0644\u0643 \u0631\u0642\u0645\u064b\u0627 \u0645\u0646\u0627\u0633\u0628\u064b\u0627 \u0644\u0647\u062f\u0641\u0643: \u0627\u0644\u062d\u0641\u0627\u0638\u060c \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646\u060c \u0623\u0648 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646.<\/p>\n<p>\u0643\u0644\u0645\u0627 \u0643\u0627\u0646\u062a \u0627\u0644\u0628\u064a\u0627\u0646\u0627\u062a \u0627\u0644\u0645\u062f\u062e\u0644\u0629 \u0623\u062f\u0642\u060c \u0643\u0627\u0646\u062a \u0627\u0644\u0646\u062a\u064a\u062c\u0629 \u0623\u0643\u062b\u0631 \u0641\u0627\u0626\u062f\u0629. \u0627\u0644\u062e\u0637\u0623 \u0641\u064a \u0627\u0644\u0648\u0632\u0646\u060c \u0627\u0644\u0637\u0648\u0644\u060c \u0623\u0648 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u0634\u0627\u0637 \u0642\u062f \u064a\u063a\u064a\u0651\u0631 \u0627\u0644\u0646\u062a\u064a\u062c\u0629 \u0628\u0634\u0643\u0644 \u0648\u0627\u0636\u062d. \u0644\u0630\u0644\u0643 \u0644\u0627 \u064a\u0643\u0641\u064a \u0625\u062f\u062e\u0627\u0644 \u0627\u0644\u0628\u064a\u0627\u0646\u0627\u062a \u0628\u0633\u0631\u0639\u0629\u061b \u0627\u0644\u0623\u0641\u0636\u0644 \u0623\u0646 \u062a\u062a\u0623\u0643\u062f \u0645\u0646 \u0627\u0644\u0631\u0642\u0645 \u0627\u0644\u062d\u0627\u0644\u064a \u0644\u0644\u0648\u0632\u0646 \u0648\u0627\u0644\u0637\u0648\u0644\u060c \u0648\u0623\u0646 \u062a\u062e\u062a\u0627\u0631 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0623\u0642\u0631\u0628 \u0644\u062d\u064a\u0627\u062a\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u0629.<\/p>\n<\/section>\n<section id=\"bmr-tdee\">\n<h2>\u0645\u0627 \u0627\u0644\u0641\u0631\u0642 \u0628\u064a\u0646 BMR \u0648TDEE\u061f<\/h2>\n<p>BMR \u0647\u0648 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u060c \u0623\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u062d\u062a\u0627\u062c\u0647\u0627 \u062c\u0633\u0645\u0643 \u0648\u0647\u0648 \u0641\u064a \u062d\u0627\u0644\u0629 \u0631\u0627\u062d\u0629 \u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0648\u0638\u0627\u0626\u0641 \u0627\u0644\u062d\u064a\u0648\u064a\u0629. \u0647\u0630\u0627 \u0627\u0644\u0631\u0642\u0645 \u0644\u0627 \u064a\u0634\u0645\u0644 \u0627\u0644\u0645\u0634\u064a\u060c \u0627\u0644\u0639\u0645\u0644\u060c \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0623\u0648 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629. \u0644\u0630\u0644\u0643 \u0644\u0627 \u064a\u064f\u0633\u062a\u062e\u062f\u0645 \u0639\u0627\u062f\u0629 \u0648\u062d\u062f\u0647 \u0644\u062a\u062d\u062f\u064a\u062f \u0643\u0645\u064a\u0629 \u0627\u0644\u0637\u0639\u0627\u0645 \u0627\u0644\u064a\u0648\u0645\u064a\u0629.<\/p>\n<p>TDEE \u0647\u0648 \u0625\u062c\u0645\u0627\u0644\u064a \u0645\u0627 \u064a\u0633\u062a\u0647\u0644\u0643\u0647 \u062c\u0633\u0645\u0643 \u064a\u0648\u0645\u064a\u064b\u0627 \u0628\u0639\u062f \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0646\u0634\u0627\u0637. \u0644\u0630\u0644\u0643 \u0647\u0648 \u0627\u0644\u0631\u0642\u0645 \u0627\u0644\u0623\u0643\u062b\u0631 \u0641\u0627\u0626\u062f\u0629 \u0639\u0646\u062f \u0627\u0644\u062a\u062e\u0637\u064a\u0637 \u0627\u0644\u063a\u0630\u0627\u0626\u064a. \u0625\u0630\u0627 \u0643\u0627\u0646 TDEE \u0644\u062f\u064a\u0643 2400 \u0633\u0639\u0631\u0629 \u062a\u0642\u0631\u064a\u0628\u064b\u0627\u060c \u0641\u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0623\u0646 \u062a\u0646\u0627\u0648\u0644\u0643 \u062d\u0648\u0644 \u0647\u0630\u0627 \u0627\u0644\u0631\u0642\u0645 \u0642\u062f \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0632\u0646\u0643\u060c \u0645\u0639 \u0648\u062c\u0648\u062f \u0627\u062e\u062a\u0644\u0627\u0641\u0627\u062a \u0641\u0631\u062f\u064a\u0629 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0645\u062a\u0627\u0628\u0639\u0629.<\/p>\n<div style=\"overflow-x: auto; margin: 24px 0;\">\n<table>\n<thead>\n<tr>\n<th>\u0627\u0644\u0645\u0641\u0647\u0648\u0645<\/th>\n<th>\u0627\u0644\u0645\u0639\u0646\u0649<\/th>\n<th>\u0645\u062a\u0649 \u064a\u0641\u064a\u062f\u061f<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>BMR<\/td>\n<td>\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u062d\u062a\u0627\u062c\u0647\u0627 \u0627\u0644\u062c\u0633\u0645 \u0641\u064a \u0627\u0644\u0631\u0627\u062d\u0629.<\/td>\n<td>\u0644\u0641\u0647\u0645 \u0627\u0644\u062d\u062f \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0644\u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0637\u0627\u0642\u0629.<\/td>\n<\/tr>\n<tr>\n<td>TDEE<\/td>\n<td>\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0628\u0639\u062f \u0627\u062d\u062a\u0633\u0627\u0628 \u0627\u0644\u0646\u0634\u0627\u0637.<\/td>\n<td>\u0644\u062a\u062d\u062f\u064a\u062f \u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0641\u0627\u0638 \u0648\u0627\u0644\u0628\u062f\u0621 \u0628\u062e\u0637\u0629 \u063a\u0630\u0627\u0626\u064a\u0629.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/section>\n<figure><img decoding=\"async\" src=\"https:\/\/wp.ksatools.com\/wp-content\/uploads\/2026\/07\/ChatGPT-Image-Jul-9-2026-12_12_27-AM.png\" alt=\"\u0625\u0646\u0641\u0648\u062c\u0631\u0627\u0641\u064a\u0643 \u0639\u0631\u0628\u064a \u064a\u0642\u0627\u0631\u0646 \u0628\u064a\u0646 BMR \u0648TDEE \u0641\u064a \u062d\u0633\u0627\u0628 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u064a\u0648\u0645\u064a\u0629.\">\n<figcaption>BMR \u064a\u0642\u062f\u0651\u0631 \u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u062c\u0633\u0645 \u0641\u064a \u0627\u0644\u0631\u0627\u062d\u0629\u060c \u0628\u064a\u0646\u0645\u0627 TDEE \u064a\u0636\u064a\u0641 \u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u0627\u0644\u0631\u064a\u0627\u0636\u0629.<\/figcaption>\n<section id=\"inputs\">\n<h2>\u0645\u0627 \u0627\u0644\u0628\u064a\u0627\u0646\u0627\u062a \u0627\u0644\u0645\u0637\u0644\u0648\u0628\u0629 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0646\u062a\u064a\u062c\u0629 \u0623\u062f\u0642\u061f<\/h2>\n<p>\u062a\u062d\u062a\u0627\u062c \u0627\u0644\u062d\u0627\u0633\u0628\u0629 \u0625\u0644\u0649 \u0628\u064a\u0627\u0646\u0627\u062a \u0623\u0633\u0627\u0633\u064a\u0629 \u0644\u0623\u0646\u0647\u0627 \u0644\u0627 \u062a\u0633\u062a\u0637\u064a\u0639 \u062a\u0642\u062f\u064a\u0631 \u0627\u062d\u062a\u064a\u0627\u062c\u0643 \u0645\u0646 \u0627\u0644\u0648\u0632\u0646 \u0648\u062d\u062f\u0647. \u0627\u0644\u0639\u0645\u0631 \u064a\u0624\u062b\u0631 \u0641\u064a \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636. \u0627\u0644\u0637\u0648\u0644 \u0648\u0627\u0644\u0648\u0632\u0646 \u064a\u0633\u0627\u0639\u062f\u0627\u0646 \u0641\u064a \u062a\u0642\u062f\u064a\u0631 \u062d\u062c\u0645 \u0627\u0644\u062c\u0633\u0645. \u0627\u0644\u062c\u0646\u0633 \u064a\u062f\u062e\u0644 \u0636\u0645\u0646 \u0627\u0644\u0645\u0639\u0627\u062f\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u062e\u062f\u0645\u0629. \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u0634\u0627\u0637 \u064a\u0648\u0636\u062d \u0645\u0642\u062f\u0627\u0631 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629. \u0648\u0627\u0644\u0647\u062f\u0641 \u064a\u062d\u062f\u062f \u0637\u0631\u064a\u0642\u0629 \u062a\u0641\u0633\u064a\u0631 \u0627\u0644\u0646\u062a\u064a\u062c\u0629.<\/p>\n<div style=\"overflow-x: auto; margin: 24px 0;\">\n<table>\n<thead>\n<tr>\n<th>\u0627\u0644\u0628\u064a\u0627\u0646<\/th>\n<th>\u0644\u0645\u0627\u0630\u0627 \u064a\u0624\u062b\u0631\u061f<\/th>\n<th>\u0646\u0635\u064a\u062d\u0629 \u0639\u0646\u062f \u0627\u0644\u0625\u062f\u062e\u0627\u0644<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>\u0627\u0644\u0639\u0645\u0631<\/td>\n<td>\u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0642\u062f\u064a\u0631 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636.<\/td>\n<td>\u0623\u062f\u062e\u0644 \u0639\u0645\u0631\u0643 \u0627\u0644\u062d\u0627\u0644\u064a \u0628\u062f\u0642\u0629.<\/td>\n<\/tr>\n<tr>\n<td>\u0627\u0644\u062c\u0646\u0633<\/td>\n<td>\u064a\u062f\u062e\u0644 \u0641\u064a \u0645\u0639\u0627\u062f\u0644\u0627\u062a \u062a\u0642\u062f\u064a\u0631 \u0627\u0644\u0637\u0627\u0642\u0629.<\/td>\n<td>\u0627\u062e\u062a\u0631 \u0627\u0644\u062e\u064a\u0627\u0631 \u0627\u0644\u0645\u0637\u0627\u0628\u0642 \u0644\u0628\u064a\u0627\u0646\u0627\u062a\u0643.<\/td>\n<\/tr>\n<tr>\n<td>\u0627\u0644\u0637\u0648\u0644<\/td>\n<td>\u064a\u0639\u0643\u0633 \u062c\u0632\u0621\u064b\u0627 \u0645\u0646 \u062d\u062c\u0645 \u0627\u0644\u062c\u0633\u0645.<\/td>\n<td>\u0623\u062f\u062e\u0644\u0647 \u0628\u0627\u0644\u0633\u0646\u062a\u064a\u0645\u062a\u0631 \u0644\u0627 \u0628\u0627\u0644\u0645\u062a\u0631.<\/td>\n<\/tr>\n<tr>\n<td>\u0627\u0644\u0648\u0632\u0646<\/td>\n<td>\u0645\u0646 \u0623\u0647\u0645 \u0639\u0648\u0627\u0645\u0644 \u062d\u0633\u0627\u0628 \u0627\u0644\u0633\u0639\u0631\u0627\u062a.<\/td>\n<td>\u0627\u0633\u062a\u062e\u062f\u0645 \u0648\u0632\u0646\u064b\u0627 \u062d\u062f\u064a\u062b\u064b\u0627 \u0644\u0627 \u0648\u0632\u0646\u064b\u0627 \u0642\u062f\u064a\u0645\u064b\u0627.<\/td>\n<\/tr>\n<tr>\n<td>\u0627\u0644\u0646\u0634\u0627\u0637<\/td>\n<td>\u064a\u0646\u0642\u0644 \u0627\u0644\u062d\u0633\u0627\u0628 \u0645\u0646 BMR \u0625\u0644\u0649 TDEE.<\/td>\n<td>\u0627\u062e\u062a\u0631 \u0627\u0644\u0648\u0627\u0642\u0639 \u0644\u0627 \u0627\u0644\u0637\u0645\u0648\u062d.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/section>\n<section id=\"activity\">\n<h2>\u0643\u064a\u0641 \u062a\u062e\u062a\u0627\u0631 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0635\u062d\u064a\u062d\u061f<\/h2>\n<p>\u0627\u062e\u062a\u064a\u0627\u0631 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u0634\u0627\u0637 \u0645\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u0646\u0642\u0627\u0637 \u0627\u0644\u062a\u064a \u062a\u063a\u064a\u0651\u0631 \u0646\u062a\u064a\u062c\u0629 \u062d\u0627\u0633\u0628\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629. \u0625\u0630\u0627 \u0627\u062e\u062a\u0631\u062a \u0646\u0634\u0627\u0637\u064b\u0627 \u0639\u0627\u0644\u064a\u064b\u0627 \u0648\u0623\u0646\u062a \u062a\u0642\u0636\u064a \u0645\u0639\u0638\u0645 \u0627\u0644\u064a\u0648\u0645 \u062c\u0627\u0644\u0633\u064b\u0627\u060c \u0641\u0642\u062f \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0631\u0642\u0645 \u0623\u0639\u0644\u0649 \u0645\u0646 \u0627\u062d\u062a\u064a\u0627\u062c\u0643 \u0627\u0644\u0641\u0639\u0644\u064a. \u0648\u0625\u0630\u0627 \u0627\u062e\u062a\u0631\u062a \u0646\u0634\u0627\u0637\u064b\u0627 \u0645\u0646\u062e\u0641\u0636\u064b\u0627 \u0631\u063a\u0645 \u062a\u0645\u0631\u064a\u0646\u0643 \u0627\u0644\u0645\u0646\u062a\u0638\u0645 \u0648\u062d\u0631\u0643\u062a\u0643 \u0627\u0644\u0639\u0627\u0644\u064a\u0629\u060c \u0642\u062f \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0631\u0642\u0645 \u0623\u0642\u0644 \u0645\u0646 \u0627\u0644\u0645\u0646\u0627\u0633\u0628.<\/p>\n<p>\u0641\u0643\u0651\u0631 \u0641\u064a \u0623\u0633\u0628\u0648\u0639\u0643 \u0643\u0627\u0645\u0644\u064b\u0627. \u0647\u0644 \u0639\u0645\u0644\u0643 \u0645\u0643\u062a\u0628\u064a\u061f \u0647\u0644 \u062a\u0645\u0634\u064a \u0643\u062b\u064a\u0631\u064b\u0627\u061f \u0647\u0644 \u062a\u062a\u0645\u0631\u0646 \u0645\u0642\u0627\u0648\u0645\u0629\u061f \u0643\u0645 \u0645\u0631\u0629 \u062a\u062a\u0645\u0631\u0646\u061f \u0647\u0644 \u0646\u0634\u0627\u0637\u0643 \u0627\u0644\u064a\u0648\u0645\u064a \u062b\u0627\u0628\u062a \u0623\u0645 \u064a\u062a\u063a\u064a\u0631 \u0628\u064a\u0646 \u0623\u064a\u0627\u0645 \u0627\u0644\u0639\u0645\u0644 \u0648\u0627\u0644\u0625\u062c\u0627\u0632\u0629\u061f \u0627\u0644\u0625\u062c\u0627\u0628\u0629 \u0627\u0644\u0648\u0627\u0642\u0639\u064a\u0629 \u0623\u0647\u0645 \u0645\u0646 \u0627\u062e\u062a\u064a\u0627\u0631 \u0645\u0633\u062a\u0648\u0649 \u064a\u0628\u062f\u0648 \u0623\u0641\u0636\u0644.<\/p>\n<div style=\"overflow-x: auto; margin: 24px 0;\">\n<table>\n<thead>\n<tr>\n<th>\u0646\u0645\u0637 \u0627\u0644\u062d\u064a\u0627\u0629<\/th>\n<th>\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0623\u0642\u0631\u0628<\/th>\n<th>\u0645\u062b\u0627\u0644 \u0633\u0639\u0648\u062f\u064a \u0639\u0645\u0644\u064a<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>\u062c\u0644\u0648\u0633 \u0645\u0639\u0638\u0645 \u0627\u0644\u064a\u0648\u0645 \u0645\u0639 \u062d\u0631\u0643\u0629 \u0642\u0644\u064a\u0644\u0629<\/td>\n<td>\u0645\u0646\u062e\u0641\u0636<\/td>\n<td>\u0645\u0648\u0638\u0641 \u0645\u0643\u062a\u0628\u064a \u064a\u0642\u0648\u062f \u0644\u0644\u062f\u0648\u0627\u0645 \u0648\u0644\u0627 \u064a\u0645\u0627\u0631\u0633 \u0627\u0644\u0631\u064a\u0627\u0636\u0629.<\/td>\n<\/tr>\n<tr>\n<td>\u062d\u0631\u0643\u0629 \u062e\u0641\u064a\u0641\u0629 \u0645\u0639 \u062a\u0645\u0631\u064a\u0646 \u0628\u0633\u064a\u0637<\/td>\n<td>\u062e\u0641\u064a\u0641<\/td>\n<td>\u0637\u0627\u0644\u0628 \u062c\u0627\u0645\u0639\u064a \u064a\u0645\u0634\u064a \u064a\u0648\u0645\u064a\u064b\u0627 \u0648\u064a\u062a\u0645\u0634\u0649 \u0622\u062e\u0631 \u0627\u0644\u0623\u0633\u0628\u0648\u0639.<\/td>\n<\/tr>\n<tr>\n<td>\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u062a\u0638\u0645\u0629 \u0639\u062f\u0629 \u0645\u0631\u0627\u062a \u0623\u0633\u0628\u0648\u0639\u064a\u064b\u0627<\/td>\n<td>\u0645\u062a\u0648\u0633\u0637<\/td>\n<td>\u0634\u062e\u0635 \u064a\u062a\u0645\u0631\u0646 \u0641\u064a \u0627\u0644\u0646\u0627\u062f\u064a 3 \u0625\u0644\u0649 4 \u0623\u064a\u0627\u0645 \u0623\u0633\u0628\u0648\u0639\u064a\u064b\u0627.<\/td>\n<\/tr>\n<tr>\n<td>\u0639\u0645\u0644 \u062d\u0631\u0643\u064a \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0642\u0648\u064a\u0629<\/td>\n<td>\u0639\u0627\u0644\u064d<\/td>\n<td>\u0634\u062e\u0635 \u064a\u0639\u0645\u0644 \u0645\u064a\u062f\u0627\u0646\u064a\u064b\u0627 \u0648\u064a\u062a\u062f\u0631\u0628 \u0628\u0627\u0646\u062a\u0638\u0627\u0645.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/section>\n<section id=\"goals\">\n<h2>\u0643\u064a\u0641 \u062a\u0633\u062a\u062e\u062f\u0645 \u0646\u062a\u064a\u062c\u0629 \u0627\u0644\u062d\u0627\u0633\u0628\u0629 \u062d\u0633\u0628 \u0647\u062f\u0641\u0643\u061f<\/h2>\n<p>\u0627\u0644\u0646\u062a\u064a\u062c\u0629 \u0627\u0644\u062a\u064a \u062a\u0638\u0647\u0631 \u0644\u0643 \u0644\u0627 \u062a\u0639\u0646\u064a \u0623\u0646 \u0639\u0644\u064a\u0643 \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0628\u0647\u0627 \u062d\u0631\u0641\u064a\u064b\u0627 \u0625\u0644\u0649 \u0627\u0644\u0623\u0628\u062f. \u0647\u064a \u0646\u0642\u0637\u0629 \u0628\u062f\u0627\u064a\u0629. \u0627\u0633\u062a\u062e\u062f\u0645\u0647\u0627 \u0644\u0645\u062f\u0629 2 \u0625\u0644\u0649 4 \u0623\u0633\u0627\u0628\u064a\u0639\u060c \u062b\u0645 \u0631\u0627\u0642\u0628 \u0627\u0644\u062a\u063a\u064a\u0631. \u0625\u0630\u0627 \u0643\u0627\u0646 \u0648\u0632\u0646\u0643 \u064a\u0646\u062e\u0641\u0636 \u0628\u0633\u0631\u0639\u0629 \u0643\u0628\u064a\u0631\u0629 \u0648\u062a\u0634\u0639\u0631 \u0628\u062a\u0639\u0628 \u0634\u062f\u064a\u062f\u060c \u0641\u0642\u062f \u064a\u0643\u0648\u0646 \u0627\u0644\u0639\u062c\u0632 \u0623\u0643\u0628\u0631 \u0645\u0646 \u0627\u0644\u0645\u0646\u0627\u0633\u0628. \u0648\u0625\u0630\u0627 \u0644\u0645 \u064a\u062a\u063a\u064a\u0631 \u0648\u0632\u0646\u0643 \u0631\u063a\u0645 \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645\u060c \u0641\u0642\u062f \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u062a\u0639\u062f\u064a\u0644 \u062a\u062f\u0631\u064a\u062c\u064a.<\/p>\n<div style=\"overflow-x: auto; margin: 24px 0;\">\n<table>\n<thead>\n<tr>\n<th>\u0627\u0644\u0647\u062f\u0641<\/th>\n<th>\u0637\u0631\u064a\u0642\u0629 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0633\u0639\u0631\u0627\u062a<\/th>\n<th>\u0645\u0627 \u0627\u0644\u0630\u064a \u062a\u0631\u0627\u0642\u0628\u0647\u061f<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0648\u0632\u0646<\/td>\n<td>\u0627\u0642\u062a\u0631\u0628 \u0645\u0646 \u0633\u0639\u0631\u0627\u062a TDEE.<\/td>\n<td>\u0645\u062a\u0648\u0633\u0637 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a \u0648\u062b\u0628\u0627\u062a \u0627\u0644\u0642\u064a\u0627\u0633\u0627\u062a.<\/td>\n<\/tr>\n<tr>\n<td>\u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646<\/td>\n<td>\u0627\u0633\u062a\u062e\u062f\u0645 \u0639\u062c\u0632\u064b\u0627 \u0645\u0639\u062a\u062f\u0644\u064b\u0627 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a.<\/td>\n<td>\u0646\u0632\u0648\u0644 \u062a\u062f\u0631\u064a\u062c\u064a \u0645\u0639 \u0637\u0627\u0642\u0629 \u0645\u0642\u0628\u0648\u0644\u0629.<\/td>\n<\/tr>\n<tr>\n<td>\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646<\/td>\n<td>\u0627\u0633\u062a\u062e\u062f\u0645 \u0641\u0627\u0626\u0636\u064b\u0627 \u0645\u0639\u062a\u062f\u0644\u064b\u0627 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a.<\/td>\n<td>\u0632\u064a\u0627\u062f\u0629 \u062a\u062f\u0631\u064a\u062c\u064a\u0629 \u062f\u0648\u0646 \u0627\u0631\u062a\u0641\u0627\u0639 \u0633\u0631\u064a\u0639 \u0641\u064a \u0627\u0644\u062f\u0647\u0648\u0646.<\/td>\n<\/tr>\n<tr>\n<td>\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0644\u064a\u0627\u0642\u0629<\/td>\n<td>\u0627\u0628\u062f\u0623 \u0642\u0631\u064a\u0628\u064b\u0627 \u0645\u0646 \u0627\u0644\u062d\u0641\u0627\u0638 \u062b\u0645 \u0639\u062f\u0651\u0644.<\/td>\n<td>\u0627\u0644\u0623\u062f\u0627\u0621\u060c \u0627\u0644\u0646\u0648\u0645\u060c \u0627\u0644\u062c\u0648\u0639\u060c \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/section>\n<div style=\"text-align: center; background: #F4FCF6; border: 2px solid #077F2C; border-radius: 14px; padding: 24px; margin: 32px 0;\">\n<h2>\u062d\u0648\u0651\u0644 \u0647\u062f\u0641\u0643 \u0625\u0644\u0649 \u0631\u0642\u0645 \u0648\u0627\u0636\u062d<\/h2>\n<p>\u0628\u062f\u0644 \u0627\u0644\u0627\u0639\u062a\u0645\u0627\u062f \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u0642\u0639\u0627\u062a\u060c \u0627\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u062d\u0627\u0633\u0628\u0629 \u0644\u0645\u0639\u0631\u0641\u0629 \u062a\u0642\u062f\u064a\u0631 \u0627\u062d\u062a\u064a\u0627\u062c\u0643 \u0627\u0644\u064a\u0648\u0645\u064a \u062b\u0645 \u0627\u0628\u062f\u0623 \u0627\u0644\u0645\u062a\u0627\u0628\u0639\u0629.<\/p>\n<p><a style=\"display: inline-block; background: #077F2C; color: #fff; padding: 14px 26px; border-radius: 10px; text-decoration: none; font-weight: bold;\" href=\"https:\/\/ksatools.com\/tools\/calorie-calculator\" target=\"_blank\" rel=\"noopener\">\u0627\u0633\u062a\u062e\u062f\u0645 \u062d\u0627\u0633\u0628\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u064a\u0648\u0645\u064a\u0629<\/a><\/p>\n<\/div>\n<figure><img decoding=\"async\" src=\"https:\/\/wp.ksatools.com\/wp-content\/uploads\/2026\/07\/ChatGPT-Image-Jul-9-2026-12_16_41-AM.png\" alt=\"\u0625\u0646\u0641\u0648\u062c\u0631\u0627\u0641\u064a\u0643 \u0639\u0631\u0628\u064a \u064a\u0648\u0636\u062d \u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062a\u0646\u0634\u064a\u0641 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646.\">\n<figcaption>\u0627\u062e\u062a\u0644\u0627\u0641 \u0627\u0644\u0647\u062f\u0641 \u064a\u0639\u0646\u064a \u0627\u062e\u062a\u0644\u0627\u0641 \u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u0639\u0627\u0645\u0644 \u0645\u0639 \u0627\u0644\u0633\u0639\u0631\u0627\u062a: \u0639\u062c\u0632\u060c \u062b\u0628\u0627\u062a\u060c \u0623\u0648 \u0641\u0627\u0626\u0636.<\/figcaption>\n<section id=\"examples\">\n<h2>\u0623\u0645\u062b\u0644\u0629 \u0633\u0639\u0648\u062f\u064a\u0629 \u0639\u0645\u0644\u064a\u0629 \u0639\u0644\u0649 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062d\u0627\u0633\u0628\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a<\/h2>\n<h3>\u0645\u062b\u0627\u0644 1: \u0645\u0648\u0638\u0641 \u0645\u0643\u062a\u0628\u064a \u0641\u064a \u0627\u0644\u0631\u064a\u0627\u0636 \u064a\u0631\u064a\u062f \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646<\/h3>\n<p>\u0645\u0648\u0638\u0641 \u064a\u0642\u0636\u064a \u0645\u0639\u0638\u0645 \u064a\u0648\u0645\u0647 \u0623\u0645\u0627\u0645 \u0627\u0644\u0643\u0645\u0628\u064a\u0648\u062a\u0631\u060c \u064a\u0642\u0648\u062f \u0644\u0644\u062f\u0648\u0627\u0645\u060c \u0648\u064a\u0645\u0634\u064a \u0642\u0644\u064a\u0644\u064b\u0627. \u0647\u0630\u0627 \u0627\u0644\u0634\u062e\u0635 \u0644\u0627 \u064a\u0646\u0627\u0633\u0628\u0647 \u063a\u0627\u0644\u0628\u064b\u0627 \u0627\u062e\u062a\u064a\u0627\u0631 \u0646\u0634\u0627\u0637 \u0639\u0627\u0644\u064d. \u064a\u0628\u062f\u0623 \u0628\u062d\u0633\u0627\u0628 \u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0628\u0631 \u0627\u0644\u062d\u0627\u0633\u0628\u0629\u060c \u062b\u0645 \u064a\u062e\u062a\u0627\u0631 \u0639\u062c\u0632\u064b\u0627 \u0645\u0639\u062a\u062f\u0644\u064b\u0627. \u0628\u0639\u062f \u0623\u0633\u0628\u0648\u0639\u064a\u0646 \u0623\u0648 \u0623\u0643\u062b\u0631\u060c \u064a\u0642\u0627\u0631\u0646 \u0645\u062a\u0648\u0633\u0637 \u0648\u0632\u0646\u0647 \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a. \u0625\u0630\u0627 \u0643\u0627\u0646 \u0627\u0644\u0646\u0632\u0648\u0644 \u0645\u0646\u0627\u0633\u0628\u064b\u0627 \u0648\u0627\u0644\u0637\u0627\u0642\u0629 \u062c\u064a\u062f\u0629\u060c \u064a\u0633\u062a\u0645\u0631. \u0625\u0630\u0627 \u0644\u0645 \u064a\u062d\u062f\u062b \u062a\u063a\u064a\u0631\u060c \u064a\u0631\u0627\u062c\u0639 \u062f\u0642\u0629 \u0627\u0644\u062a\u062a\u0628\u0639 \u0623\u0648 \u064a\u062e\u0641\u0636 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0642\u0644\u064a\u0644\u064b\u0627.<\/p>\n<h3>\u0645\u062b\u0627\u0644 2: \u0637\u0627\u0644\u0628\u0629 \u062c\u0627\u0645\u0639\u064a\u0629 \u0641\u064a \u062c\u062f\u0629 \u062a\u0631\u064a\u062f \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0632\u0646\u0647\u0627<\/h3>\n<p>\u0637\u0627\u0644\u0628\u0629 \u062a\u062a\u062d\u0631\u0643 \u062f\u0627\u062e\u0644 \u0627\u0644\u062c\u0627\u0645\u0639\u0629 \u0648\u062a\u0645\u0627\u0631\u0633 \u062a\u0645\u0631\u064a\u0646\u064b\u0627 \u062e\u0641\u064a\u0641\u064b\u0627 \u0645\u0631\u062a\u064a\u0646 \u0623\u0633\u0628\u0648\u0639\u064a\u064b\u0627. \u0642\u062f \u064a\u0643\u0648\u0646 \u0646\u0634\u0627\u0637\u0647\u0627 \u0623\u0639\u0644\u0649 \u0645\u0646 \u0627\u0644\u0634\u062e\u0635 \u0627\u0644\u0645\u0643\u062a\u0628\u064a\u060c \u0644\u0643\u0646\u0647 \u0644\u064a\u0633 \u0628\u0627\u0644\u0636\u0631\u0648\u0631\u0629 \u0639\u0627\u0644\u064a\u064b\u0627 \u062c\u062f\u064b\u0627. \u062a\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u062d\u0627\u0633\u0628\u0629 \u0644\u062a\u0642\u062f\u064a\u0631 \u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0641\u0627\u0638\u060c \u062b\u0645 \u062a\u062a\u0627\u0628\u0639 \u0648\u0632\u0646\u0647\u0627 \u0648\u0645\u0642\u0627\u0633\u0627\u062a\u0647\u0627. \u0625\u0630\u0627 \u0638\u0644 \u0627\u0644\u0648\u0632\u0646 \u0645\u0633\u062a\u0642\u0631\u064b\u0627\u060c \u0641\u0627\u0644\u0631\u0642\u0645 \u0642\u0631\u064a\u0628 \u0645\u0646 \u0627\u062d\u062a\u064a\u0627\u062c\u0647\u0627. \u0625\u0630\u0627 \u0628\u062f\u0623 \u0627\u0644\u0648\u0632\u0646 \u0628\u0627\u0644\u0627\u0631\u062a\u0641\u0627\u0639 \u0623\u0648 \u0627\u0644\u0627\u0646\u062e\u0641\u0627\u0636\u060c \u062a\u0639\u062f\u0651\u0644 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627.<\/p>\n<h3>\u0645\u062b\u0627\u0644 3: \u0645\u062a\u062f\u0631\u0628 \u0641\u064a \u0627\u0644\u062f\u0645\u0627\u0645 \u064a\u0631\u064a\u062f \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629<\/h3>\n<p>\u0634\u062e\u0635 \u064a\u062a\u0645\u0631\u0646 \u0645\u0642\u0627\u0648\u0645\u0629 4 \u0623\u064a\u0627\u0645 \u0623\u0633\u0628\u0648\u0639\u064a\u064b\u0627 \u0648\u064a\u0631\u064a\u062f \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646. \u064a\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u062d\u0627\u0633\u0628\u0629 \u0644\u0645\u0639\u0631\u0641\u0629 \u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0641\u0627\u0638\u060c \u062b\u0645 \u064a\u0636\u064a\u0641 \u0641\u0627\u0626\u0636\u064b\u0627 \u0645\u0639\u062a\u062f\u0644\u064b\u0627. \u0644\u0627 \u064a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0648\u062d\u062f\u0647\u0627\u061b \u064a\u0647\u062a\u0645 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u062c\u0648\u062f\u0629 \u0627\u0644\u0648\u062c\u0628\u0627\u062a\u060c \u0627\u0644\u0646\u0648\u0645\u060c \u0648\u062a\u062f\u0631\u062c \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646. \u0625\u0630\u0627 \u0632\u0627\u062f \u0627\u0644\u0648\u0632\u0646 \u0628\u0633\u0631\u0639\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0639 \u0632\u064a\u0627\u062f\u0629 \u0648\u0627\u0636\u062d\u0629 \u0641\u064a \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u064a\u0642\u0644\u0644 \u0627\u0644\u0641\u0627\u0626\u0636. \u0648\u0625\u0630\u0627 \u0644\u0645 \u064a\u062a\u062d\u0631\u0643 \u0627\u0644\u0648\u0632\u0646\u060c \u064a\u0631\u0641\u0639 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627.<\/p>\n<h3>\u0645\u062b\u0627\u0644 4: \u0634\u062e\u0635 \u0628\u062f\u0623 \u0627\u0644\u0645\u0634\u064a \u0627\u0644\u064a\u0648\u0645\u064a \u0628\u0639\u062f \u0641\u062a\u0631\u0629 \u062e\u0645\u0648\u0644<\/h3>\n<p>\u0639\u0646\u062f\u0645\u0627 \u064a\u0628\u062f\u0623 \u0627\u0644\u0634\u062e\u0635 \u0628\u0627\u0644\u0645\u0634\u064a \u0627\u0644\u064a\u0648\u0645\u064a\u060c \u0642\u062f \u064a\u0632\u064a\u062f \u0627\u0633\u062a\u0647\u0644\u0627\u0643\u0647 \u0644\u0644\u0637\u0627\u0642\u0629 \u062f\u0648\u0646 \u062a\u063a\u064a\u064a\u0631 \u0643\u0628\u064a\u0631 \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646. \u0647\u0646\u0627 \u064a\u0645\u0643\u0646\u0647 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u062d\u0627\u0633\u0628\u0629 \u062b\u0645 \u0645\u0631\u0627\u0642\u0628\u0629 \u0627\u0644\u0646\u062a\u064a\u062c\u0629. \u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u062f\u0641\u0647 \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646\u060c \u0641\u0642\u062f \u064a\u0633\u0627\u0639\u062f\u0647 \u0627\u0644\u0645\u0634\u064a \u0639\u0644\u0649 \u062a\u062d\u0642\u064a\u0642 \u0639\u062c\u0632 \u0623\u0633\u0647\u0644 \u062f\u0648\u0646 \u062e\u0641\u0636 \u0627\u0644\u0637\u0639\u0627\u0645 \u0628\u0634\u0643\u0644 \u062d\u0627\u062f. \u0623\u0645\u0627 \u0625\u0630\u0627 \u0634\u0639\u0631 \u0628\u062c\u0648\u0639 \u0632\u0627\u0626\u062f \u0623\u0648 \u062a\u0639\u0628 \u0645\u0633\u062a\u0645\u0631\u060c \u0641\u0642\u062f \u064a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0645\u0631\u0627\u062c\u0639\u0629 \u062a\u0648\u0632\u064a\u0639 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0648\u0627\u0644\u0633\u0639\u0631\u0627\u062a.<\/p>\n<\/section>\n<section id=\"tables\">\n<h2>\u062c\u062f\u0627\u0648\u0644 \u0645\u0642\u0627\u0631\u0646\u0629 \u0645\u0647\u0645\u0629 \u0644\u0641\u0647\u0645 \u0627\u0644\u0633\u0639\u0631\u0627\u062a<\/h2>\n<h3>\u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u064a\u0646 \u062d\u0633\u0627\u0628 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0648\u0627\u0644\u0627\u0639\u062a\u0645\u0627\u062f \u0639\u0644\u0649 \u0627\u0644\u0648\u0632\u0646 \u0641\u0642\u0637<\/h3>\n<div style=\"overflow-x: auto; margin: 24px 0;\">\n<table>\n<thead>\n<tr>\n<th>\u0627\u0644\u0637\u0631\u064a\u0642\u0629<\/th>\n<th>\u0627\u0644\u0645\u064a\u0632\u0629<\/th>\n<th>\u0627\u0644\u062d\u062f\u0648\u062f<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>\u062d\u0627\u0633\u0628\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a<\/td>\n<td>\u062a\u0639\u0637\u064a \u0631\u0642\u0645\u064b\u0627 \u0623\u0648\u0644\u064a\u064b\u0627 \u0645\u0646\u0638\u0645\u064b\u0627 \u062d\u0633\u0628 \u0628\u064a\u0627\u0646\u0627\u062a\u0643.<\/td>\n<td>\u062a\u0638\u0644 \u062a\u0642\u062f\u064a\u0631\u064a\u0629 \u0648\u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0635\u062d\u0629 \u0627\u0644\u0645\u062f\u062e\u0644\u0627\u062a.<\/td>\n<\/tr>\n<tr>\n<td>\u0627\u0644\u0648\u0632\u0646 \u0641\u0642\u0637<\/td>\n<td>\u0633\u0647\u0644 \u0648\u0633\u0631\u064a\u0639 \u0627\u0644\u0645\u062a\u0627\u0628\u0639\u0629.<\/td>\n<td>\u0644\u0627 \u064a\u0648\u0636\u062d \u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u0637\u0627\u0642\u0629 \u0623\u0648 \u062a\u0643\u0648\u064a\u0646 \u0627\u0644\u062c\u0633\u0645.<\/td>\n<\/tr>\n<tr>\n<td>\u0627\u0644\u0642\u064a\u0627\u0633\u0627\u062a \u0648\u0627\u0644\u0635\u0648\u0631<\/td>\n<td>\u062a\u0648\u0636\u062d \u062a\u063a\u064a\u0631 \u0634\u0643\u0644 \u0627\u0644\u062c\u0633\u0645.<\/td>\n<td>\u062a\u062d\u062a\u0627\u062c \u0645\u062a\u0627\u0628\u0639\u0629 \u0645\u0646\u062a\u0638\u0645\u0629 \u0648\u0628\u0646\u0641\u0633 \u0627\u0644\u0638\u0631\u0648\u0641.<\/td>\n<\/tr>\n<tr>\n<td>\u0645\u062a\u0627\u0628\u0639\u0629 \u0645\u062e\u062a\u0635<\/td>\n<td>\u0623\u0643\u062b\u0631 \u0645\u0644\u0627\u0621\u0645\u0629 \u0644\u0644\u062d\u0627\u0644\u0627\u062a \u0627\u0644\u062e\u0627\u0635\u0629.<\/td>\n<td>\u062a\u062d\u062a\u0627\u062c \u062a\u0642\u064a\u064a\u0645\u064b\u0627 \u0641\u0631\u062f\u064a\u064b\u0627 \u0648\u0645\u0631\u0627\u062c\u0639\u0627\u062a.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3>\u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u064a\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0648\u062c\u0648\u062f\u0629 \u0627\u0644\u0637\u0639\u0627\u0645<\/h3>\n<div style=\"overflow-x: auto; margin: 24px 0;\">\n<table>\n<thead>\n<tr>\n<th>\u0627\u0644\u0639\u0627\u0645\u0644<\/th>\n<th>\u062f\u0648\u0631\u0647<\/th>\n<th>\u0645\u062b\u0627\u0644 \u0639\u0645\u0644\u064a<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>\u0627\u0644\u0633\u0639\u0631\u0627\u062a<\/td>\n<td>\u062a\u0624\u062b\u0631 \u0641\u064a \u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0648\u0632\u0646.<\/td>\n<td>\u0639\u062c\u0632 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u064a\u0633\u0627\u0639\u062f \u063a\u0627\u0644\u0628\u064b\u0627 \u0639\u0644\u0649 \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646.<\/td>\n<\/tr>\n<tr>\n<td>\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/td>\n<td>\u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u0634\u0628\u0639 \u0648\u062f\u0639\u0645 \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629.<\/td>\n<td>\u062a\u0648\u0632\u064a\u0639\u0647 \u0639\u0644\u0649 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u064a\u062c\u0639\u0644 \u0627\u0644\u062e\u0637\u0629 \u0623\u0633\u0647\u0644.<\/td>\n<\/tr>\n<tr>\n<td>\u0627\u0644\u0623\u0644\u064a\u0627\u0641<\/td>\n<td>\u062a\u062f\u0639\u0645 \u0627\u0644\u0634\u0628\u0639 \u0648\u062a\u0646\u0638\u064a\u0645 \u0627\u0644\u0648\u062c\u0628\u0627\u062a.<\/td>\n<td>\u0627\u0644\u062e\u0636\u0627\u0631\u060c \u0627\u0644\u0641\u0648\u0627\u0643\u0647\u060c \u0648\u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629.<\/td>\n<\/tr>\n<tr>\n<td>\u0627\u0644\u0646\u0648\u0645<\/td>\n<td>\u064a\u0624\u062b\u0631 \u0641\u064a \u0627\u0644\u062c\u0648\u0639 \u0648\u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645.<\/td>\n<td>\u0642\u0644\u0629 \u0627\u0644\u0646\u0648\u0645 \u0642\u062f \u062a\u0632\u064a\u062f \u0635\u0639\u0648\u0628\u0629 \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/div>\n<\/section>\n<section id=\"mistakes\">\n<h2>\u0623\u062e\u0637\u0627\u0621 \u0634\u0627\u0626\u0639\u0629 \u0639\u0646\u062f \u062d\u0633\u0627\u0628 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629<\/h2>\n<p>\u0627\u0644\u062e\u0637\u0623 \u0627\u0644\u0623\u0648\u0644 \u0647\u0648 \u0627\u0644\u0645\u0628\u0627\u0644\u063a\u0629 \u0641\u064a \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u0634\u0627\u0637. \u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u064a\u0638\u0646\u0648\u0646 \u0623\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 3 \u0645\u0631\u0627\u062a \u0623\u0633\u0628\u0648\u0639\u064a\u064b\u0627 \u064a\u0639\u0646\u064a \u0646\u0634\u0627\u0637\u064b\u0627 \u0639\u0627\u0644\u064a\u064b\u0627\u060c \u0628\u064a\u0646\u0645\u0627 \u0628\u0642\u064a\u0629 \u0627\u0644\u064a\u0648\u0645 \u0642\u062f \u064a\u0643\u0648\u0646 \u062c\u0644\u0648\u0633\u064b\u0627 \u0637\u0648\u064a\u0644\u064b\u0627. \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u064a\u0648\u0645\u064a \u064a\u0634\u0645\u0644 \u0627\u0644\u062d\u0631\u0643\u0629 \u0643\u0644\u0647\u0627\u060c \u0648\u0644\u064a\u0633 \u0648\u0642\u062a \u0627\u0644\u0646\u0627\u062f\u064a \u0641\u0642\u0637.<\/p>\n<p>\u0627\u0644\u062e\u0637\u0623 \u0627\u0644\u062b\u0627\u0646\u064a \u0647\u0648 \u062a\u062c\u0627\u0647\u0644 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u0633\u0627\u0626\u0644\u0629 \u0648\u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0635\u063a\u064a\u0631\u0629. \u0627\u0644\u0642\u0647\u0648\u0629 \u0627\u0644\u0645\u062d\u0644\u0627\u0629\u060c \u0627\u0644\u0639\u0635\u0627\u0626\u0631\u060c \u0627\u0644\u0635\u0644\u0635\u0627\u062a\u060c \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a\u060c \u0648\u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0642\u062f \u062a\u0636\u064a\u0641 \u0633\u0639\u0631\u0627\u062a \u0648\u0627\u0636\u062d\u0629 \u062f\u0648\u0646 \u0623\u0646 \u064a\u0646\u062a\u0628\u0647 \u0627\u0644\u0634\u062e\u0635. \u0644\u0630\u0644\u0643 \u0642\u062f \u062a\u0628\u062f\u0648 \u0627\u0644\u0646\u062a\u064a\u062c\u0629 \u063a\u064a\u0631 \u062f\u0642\u064a\u0642\u0629\u060c \u0628\u064a\u0646\u0645\u0627 \u0627\u0644\u0645\u0634\u0643\u0644\u0629 \u0641\u064a \u0627\u0644\u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u064a\u0648\u0645\u064a.<\/p>\n<ul>\n<li>\u0627\u062e\u062a\u064a\u0627\u0631 \u0645\u0633\u062a\u0648\u0649 \u0646\u0634\u0627\u0637 \u0623\u0639\u0644\u0649 \u0645\u0646 \u0627\u0644\u0648\u0627\u0642\u0639.<\/li>\n<li>\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0648\u0632\u0646 \u0642\u062f\u064a\u0645 \u0628\u062f\u0644 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u062d\u0627\u0644\u064a.<\/li>\n<li>\u062a\u063a\u064a\u064a\u0631 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0643\u0644 \u064a\u0648\u0645 \u062f\u0648\u0646 \u0641\u062a\u0631\u0629 \u0645\u062a\u0627\u0628\u0639\u0629 \u0643\u0627\u0641\u064a\u0629.<\/li>\n<li>\u0627\u0644\u0627\u0639\u062a\u0645\u0627\u062f \u0639\u0644\u0649 \u0631\u0642\u0645 \u0627\u0644\u062d\u0627\u0633\u0628\u0629 \u0641\u0642\u0637 \u062f\u0648\u0646 \u0645\u0631\u0627\u0642\u0628\u0629 \u0627\u0644\u0648\u0632\u0646 \u0648\u0627\u0644\u0637\u0627\u0642\u0629.<\/li>\n<li>\u0625\u0647\u0645\u0627\u0644 \u062c\u0648\u062f\u0629 \u0627\u0644\u0637\u0639\u0627\u0645 \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641.<\/li>\n<li>\u062a\u0648\u0642\u0639 \u0646\u062a\u0627\u0626\u062c \u0633\u0631\u064a\u0639\u0629 \u062e\u0644\u0627\u0644 \u0623\u064a\u0627\u0645 \u0642\u0644\u064a\u0644\u0629.<\/li>\n<\/ul>\n<div style=\"background: #F4FCF6; border-right: 6px solid #077F2C; border-radius: 12px; padding: 18px; margin: 24px 0;\">\n<h3>\u0645\u0644\u0627\u062d\u0638\u0629 \u0645\u0647\u0645\u0629<\/h3>\n<p>\u0644\u0627 \u062a\u062d\u0643\u0645 \u0639\u0644\u0649 \u0627\u0644\u062e\u0637\u0629 \u0645\u0646 \u0648\u0632\u0646 \u064a\u0648\u0645 \u0648\u0627\u062d\u062f. \u0627\u0633\u062a\u062e\u062f\u0645 \u0645\u062a\u0648\u0633\u0637 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a\u060c \u0644\u0623\u0646 \u0627\u0644\u0648\u0632\u0646 \u064a\u062a\u0623\u062b\u0631 \u0628\u0627\u0644\u0645\u0627\u0621\u060c \u0627\u0644\u0645\u0644\u062d\u060c \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u060c \u0627\u0644\u0646\u0648\u0645\u060c \u0648\u0648\u0642\u062a \u0627\u0644\u0642\u064a\u0627\u0633.<\/p>\n<\/div>\n<\/section>\n<section id=\"limits\">\n<h2>\u062d\u062f\u0648\u062f \u062d\u0627\u0633\u0628\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0648\u0645\u062a\u0649 \u062a\u0633\u062a\u0634\u064a\u0631 \u0645\u062e\u062a\u0635\u064b\u0627\u061f<\/h2>\n<p>\u0627\u0644\u062d\u0627\u0633\u0628\u0629 \u0645\u0641\u064a\u062f\u0629 \u0643\u0628\u062f\u0627\u064a\u0629\u060c \u0644\u0643\u0646\u0647\u0627 \u0644\u0627 \u062a\u0639\u0631\u0641 \u062a\u0627\u0631\u064a\u062e\u0643 \u0627\u0644\u0635\u062d\u064a\u060c \u062a\u062d\u0627\u0644\u064a\u0644\u0643\u060c \u0623\u062f\u0648\u064a\u062a\u0643\u060c \u0639\u0644\u0627\u0642\u062a\u0643 \u0628\u0627\u0644\u0637\u0639\u0627\u0645\u060c \u0623\u0648 \u062a\u0641\u0627\u0635\u064a\u0644 \u0646\u0645\u0637 \u062d\u064a\u0627\u062a\u0643 \u0628\u0627\u0644\u0643\u0627\u0645\u0644. \u0644\u0630\u0644\u0643 \u0644\u0627 \u064a\u0646\u0628\u063a\u064a \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647\u0627 \u0643\u0628\u062f\u064a\u0644 \u0639\u0646 \u0627\u0644\u062a\u0642\u064a\u064a\u0645 \u0627\u0644\u0645\u0647\u0646\u064a \u0639\u0646\u062f \u0648\u062c\u0648\u062f \u062d\u0627\u0644\u0629 \u0635\u062d\u064a\u0629 \u0623\u0648 \u0647\u062f\u0641 \u062d\u0633\u0627\u0633.<\/p>\n<p>\u0627\u0633\u062a\u0634\u0631 \u0637\u0628\u064a\u0628\u064b\u0627 \u0623\u0648 \u0623\u062e\u0635\u0627\u0626\u064a \u062a\u063a\u0630\u064a\u0629 \u0625\u0630\u0627 \u0643\u0646\u062a \u062d\u0627\u0645\u0644\u064b\u0627 \u0623\u0648 \u0645\u0631\u0636\u0639\u064b\u0627\u060c \u0644\u062f\u064a\u0643 \u0633\u0643\u0631\u064a \u0623\u0648 \u0623\u0645\u0631\u0627\u0636 \u0643\u0644\u0649 \u0623\u0648 \u0623\u0645\u0631\u0627\u0636 \u0642\u0644\u0628 \u0623\u0648 \u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0623\u0643\u0644\u060c \u0623\u0648 \u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0631\u0627\u0647\u0642\u064b\u0627 \u0641\u064a \u0645\u0631\u062d\u0644\u0629 \u0646\u0645\u0648\u060c \u0623\u0648 \u062a\u0633\u062a\u062e\u062f\u0645 \u0623\u062f\u0648\u064a\u0629 \u062a\u0624\u062b\u0631 \u0641\u064a \u0627\u0644\u0634\u0647\u064a\u0629 \u0648\u0627\u0644\u0648\u0632\u0646. \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u062d\u0627\u0644\u0627\u062a\u060c \u0627\u0644\u0631\u0642\u0645 \u0627\u0644\u0639\u0627\u0645 \u0642\u062f \u0644\u0627 \u064a\u0643\u0648\u0646 \u0643\u0627\u0641\u064a\u064b\u0627 \u0623\u0648 \u0645\u0646\u0627\u0633\u0628\u064b\u0627.<\/p>\n<\/section>\n<section id=\"related\">\n<h2>\u0623\u062f\u0648\u0627\u062a \u0635\u062d\u064a\u0629 \u0645\u0631\u062a\u0628\u0637\u0629 \u062a\u0633\u0627\u0639\u062f\u0643 \u0628\u0639\u062f \u062d\u0633\u0627\u0628 \u0627\u0644\u0633\u0639\u0631\u0627\u062a<\/h2>\n<p>\u0628\u0639\u062f \u0645\u0639\u0631\u0641\u0629 \u0627\u062d\u062a\u064a\u0627\u062c\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u060c \u0642\u062f \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0641\u0647\u0645 \u0645\u0624\u0634\u0631\u0627\u062a \u0623\u062e\u0631\u0649. \u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 <a href=\"https:\/\/ksatools.com\/tools\/bmi-calculator\" target=\"_blank\" rel=\"noopener\">\u062d\u0627\u0633\u0628\u0629 \u0645\u0624\u0634\u0631 \u0643\u062a\u0644\u0629 \u0627\u0644\u062c\u0633\u0645<\/a> \u0644\u0645\u0639\u0631\u0641\u0629 \u062a\u0635\u0646\u064a\u0641 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u062a\u0642\u0631\u064a\u0628\u064a\u060c \u0623\u0648 <a href=\"https:\/\/ksatools.com\/tools\/ideal-weight-calculator\" target=\"_blank\" rel=\"noopener\">\u062d\u0627\u0633\u0628\u0629 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0645\u062b\u0627\u0644\u064a<\/a> \u0644\u062a\u0643\u0648\u064a\u0646 \u0647\u062f\u0641 \u0645\u0628\u062f\u0626\u064a\u060c \u0623\u0648 <a href=\"https:\/\/ksatools.com\/tools\/body-fat-calculator\" target=\"_blank\" rel=\"noopener\">\u062d\u0627\u0633\u0628\u0629 \u0646\u0633\u0628\u0629 \u0627\u0644\u062f\u0647\u0648\u0646<\/a> \u0644\u0641\u0647\u0645 \u062a\u0643\u0648\u064a\u0646 \u0627\u0644\u062c\u0633\u0645 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644. \u0648\u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u064b\u0627 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 <a href=\"https:\/\/ksatools.com\/tools\/water-intake-calculator\" target=\"_blank\" rel=\"noopener\">\u062d\u0627\u0633\u0628\u0629 \u0627\u0644\u0645\u0627\u0621<\/a> \u0644\u062a\u0642\u062f\u064a\u0631 \u0627\u062d\u062a\u064a\u0627\u062c\u0643 \u0627\u0644\u064a\u0648\u0645\u064a \u0645\u0646 \u0627\u0644\u0633\u0648\u0627\u0626\u0644.<\/p>\n<\/section>\n<figure><img decoding=\"async\" src=\"https:\/\/wp.ksatools.com\/wp-content\/uploads\/2026\/07\/ChatGPT-Image-Jul-9-2026-12_21_38-AM.png\" alt=\"\u0625\u0646\u0641\u0648\u062c\u0631\u0627\u0641\u064a\u0643 \u0639\u0631\u0628\u064a \u0639\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062d\u0627\u0633\u0628\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0636\u0645\u0646 \u062e\u0637\u0629 \u0635\u062d\u064a\u0629 \u0645\u062a\u0648\u0627\u0632\u0646\u0629.\">\n<figcaption>\u0623\u0641\u0636\u0644 \u0646\u062a\u064a\u062c\u0629 \u062a\u0623\u062a\u064a \u0645\u0646 \u0627\u0644\u062c\u0645\u0639 \u0628\u064a\u0646 \u0627\u0644\u062d\u0633\u0627\u0628\u060c \u0627\u0644\u0645\u062a\u0627\u0628\u0639\u0629\u060c \u062c\u0648\u062f\u0629 \u0627\u0644\u0637\u0639\u0627\u0645\u060c \u0648\u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0645\u0646\u062a\u0638\u0645.<\/figcaption>\n<section id=\"faq\">\n<h2>\u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u0639\u0646 \u062d\u0627\u0633\u0628\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629<\/h2>\n<h3>\u0645\u0627 \u0647\u064a \u062d\u0627\u0633\u0628\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u061f<\/h3>\n<p>\u062d\u0627\u0633\u0628\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0647\u064a \u0623\u062f\u0627\u0629 \u062a\u0642\u062f\u064a\u0631\u064a\u0629 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0645\u0639\u0631\u0641\u0629 \u0627\u062d\u062a\u064a\u0627\u062c\u0643 \u0627\u0644\u064a\u0648\u0645\u064a \u0645\u0646 \u0627\u0644\u0637\u0627\u0642\u0629 \u0628\u0646\u0627\u0621\u064b \u0639\u0644\u0649 \u0628\u064a\u0627\u0646\u0627\u062a\u0643 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629. \u062a\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0646\u062a\u064a\u062c\u0629 \u0643\u0646\u0642\u0637\u0629 \u0628\u062f\u0627\u064a\u0629 \u0644\u062a\u0646\u0638\u064a\u0645 \u0627\u0644\u0623\u0643\u0644 \u062d\u0633\u0628 \u0647\u062f\u0641\u0643\u060c \u0633\u0648\u0627\u0621 \u0643\u0627\u0646 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0648\u0632\u0646\u060c \u0625\u0646\u0642\u0627\u0635\u0647\u060c \u0623\u0648 \u0632\u064a\u0627\u062f\u062a\u0647.<\/p>\n<h3>\u0647\u0644 \u062d\u0627\u0633\u0628\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u062f\u0642\u064a\u0642\u0629\u061f<\/h3>\n<p>\u0647\u064a \u062f\u0642\u064a\u0642\u0629 \u0643\u062a\u0642\u062f\u064a\u0631 \u0623\u0648\u0644\u064a\u060c \u0644\u0643\u0646\u0647\u0627 \u0644\u064a\u0633\u062a \u062f\u0642\u064a\u0642\u0629 100% \u0644\u0643\u0644 \u0634\u062e\u0635. \u0627\u0644\u0646\u062a\u064a\u062c\u0629 \u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0635\u062d\u0629 \u0627\u0644\u0628\u064a\u0627\u0646\u0627\u062a\u060c \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u0634\u0627\u0637\u060c \u0648\u0637\u0628\u064a\u0639\u0629 \u0627\u0644\u062c\u0633\u0645. \u0627\u0644\u0623\u0641\u0636\u0644 \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647\u0627 \u0643\u0628\u062f\u0627\u064a\u0629 \u062b\u0645 \u062a\u0639\u062f\u064a\u0644 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u062d\u0633\u0628 \u0645\u062a\u0648\u0633\u0637 \u0627\u0644\u0648\u0632\u0646 \u0648\u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u062e\u0644\u0627\u0644 \u0639\u062f\u0629 \u0623\u0633\u0627\u0628\u064a\u0639.<\/p>\n<h3>\u0643\u0645 \u0633\u0639\u0631\u0629 \u0623\u062d\u062a\u0627\u062c \u064a\u0648\u0645\u064a\u064b\u0627 \u0644\u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646\u061f<\/h3>\n<p>\u062a\u062d\u062a\u0627\u062c \u0639\u0627\u062f\u0629 \u0625\u0644\u0649 \u062a\u0646\u0627\u0648\u0644 \u0633\u0639\u0631\u0627\u062a \u0623\u0642\u0644 \u0645\u0646 \u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0641\u0627\u0638. \u0645\u0642\u062f\u0627\u0631 \u0627\u0644\u0639\u062c\u0632 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u064a\u062e\u062a\u0644\u0641 \u062d\u0633\u0628 \u0648\u0632\u0646\u0643 \u0648\u0646\u0634\u0627\u0637\u0643 \u0648\u062d\u0627\u0644\u062a\u0643 \u0627\u0644\u0635\u062d\u064a\u0629. \u0627\u0644\u0639\u062c\u0632 \u0627\u0644\u0645\u0639\u062a\u062f\u0644 \u0623\u0633\u0647\u0644 \u0641\u064a \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0645\u0646 \u0627\u0644\u062e\u0641\u0636 \u0627\u0644\u0643\u0628\u064a\u0631\u060c \u062e\u0635\u0648\u0635\u064b\u0627 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u064a\u062f \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0644\u0641\u062a\u0631\u0629 \u0637\u0648\u064a\u0644\u0629.<\/p>\n<h3>\u0643\u0645 \u0633\u0639\u0631\u0629 \u0623\u062d\u062a\u0627\u062c \u064a\u0648\u0645\u064a\u064b\u0627 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646\u061f<\/h3>\n<p>\u062a\u062d\u062a\u0627\u062c \u063a\u0627\u0644\u0628\u064b\u0627 \u0625\u0644\u0649 \u062a\u0646\u0627\u0648\u0644 \u0633\u0639\u0631\u0627\u062a \u0623\u0639\u0644\u0649 \u0645\u0646 \u0627\u062d\u062a\u064a\u0627\u062c\u0643 \u0627\u0644\u064a\u0648\u0645\u064a \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0648\u0632\u0646. \u0627\u0644\u0623\u0641\u0636\u0644 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u0641\u0627\u0626\u0636 \u0645\u0639\u062a\u062f\u0644\u064b\u0627\u060c \u0645\u0639 \u062a\u0645\u0631\u064a\u0646 \u0645\u0642\u0627\u0648\u0645\u0629 \u0648\u062a\u0646\u0627\u0648\u0644 \u0628\u0631\u0648\u062a\u064a\u0646 \u0643\u0627\u0641\u064d\u060c \u062d\u062a\u0649 \u062a\u0643\u0648\u0646 \u0627\u0644\u0632\u064a\u0627\u062f\u0629 \u0623\u0643\u062b\u0631 \u0642\u0627\u0628\u0644\u064a\u0629 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\u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627. \u0627\u0644\u0641\u0631\u0642 \u0628\u064a\u0646\u0647\u0645\u0627 \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0645\u0646\u0627\u0633\u0628\u064b\u0627 \u0644\u0642\u062f\u0631\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0648\u0637\u0628\u064a\u0639\u0629 \u0646\u0634\u0627\u0637\u0643 \u0648\u062d\u0627\u0644\u062a\u0643 \u0627\u0644\u0635\u062d\u064a\u0629.<\/p>\n<h3>\u0647\u0644 \u064a\u0645\u0643\u0646 \u0627\u0644\u0627\u0639\u062a\u0645\u0627\u062f \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0633\u0628\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0645\u0644 \u0623\u0648 \u0627\u0644\u0631\u0636\u0627\u0639\u0629\u061f<\/h3>\n<p>\u0644\u0627 \u064a\u064f\u0646\u0635\u062d \u0628\u0627\u0644\u0627\u0639\u062a\u0645\u0627\u062f \u0639\u0644\u064a\u0647\u0627 \u0648\u062d\u062f\u0647\u0627 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0645\u0644 \u0623\u0648 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\u0645\u0639\u0647\u0627 \u0643\u0628\u062f\u0627\u064a\u0629 \u0630\u0643\u064a\u0629 \u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u062a\u0639\u062f\u064a\u0644.<\/p>\n<\/section>\n<div style=\"text-align: center; background: #077F2C; color: #fff; border-radius: 14px; padding: 26px; margin: 32px 0;\">\n<h2 style=\"color: #fff; margin-top: 0;\">\u0627\u0628\u062f\u0623 \u0627\u0644\u0622\u0646 \u0628\u062d\u0633\u0627\u0628 \u0633\u0639\u0631\u0627\u062a\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u0629<\/h2>\n<p>\u0627\u0633\u062a\u062e\u062f\u0645 \u062d\u0627\u0633\u0628\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0645\u0646 KSA Tools \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062a\u0642\u062f\u064a\u0631 \u0633\u0631\u064a\u0639 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u062a\u062e\u0627\u0630 \u062e\u0637\u0648\u0629 \u0639\u0645\u0644\u064a\u0629.<\/p>\n<p><a style=\"display: inline-block; background: #fff; color: #077f2c; padding: 14px 28px; border-radius: 10px; text-decoration: none; font-weight: bold;\" href=\"https:\/\/ksatools.com\/tools\/calorie-calculator\" target=\"_blank\" rel=\"noopener\">\u0627\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u062d\u0627\u0633\u0628\u0629 \u0627\u0644\u0622\u0646<\/a><\/p>\n<\/div>\n<\/article>\n\n<section>\n  <h2>\u0627\u0642\u0631\u0623 \u0627\u064a\u0636\u0627<\/h2>\n  <ul>\n    <li>\n      <a href=\"https:\/\/ksatools.com\/blog\/how-many-calories-do-i-need-per-day\/\" target=\"_blank\" rel=\"noopener\">\n        \u0643\u0645 \u0623\u062d\u062a\u0627\u062c \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u064a\u0648\u0645\u064a\u064b\u0627\u061f\n      <\/a>\n    <\/li>\n    <li>\n      <a href=\"https:\/\/ksatools.com\/blog\/how-to-calculate-daily-calories\/\" target=\"_blank\" rel=\"noopener\">\n        \u0643\u064a\u0641\u064a\u0629 \u062d\u0633\u0627\u0628 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u062e\u0637\u0648\u0629 \u0628\u062e\u0637\u0648\u0629\n      <\/a>\n    <\/li>\n    <li>\n      <a href=\"https:\/\/ksatools.com\/blog\/what-are-calories\/\" target=\"_blank\" rel=\"noopener\">\n        \u0645\u0627 \u0647\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u061f \u0627\u0644\u062f\u0644\u064a\u0644 \u0627\u0644\u0645\u0628\u0633\u0637 \u0644\u0641\u0647\u0645 \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u062a\u064a \u064a\u062d\u062a\u0627\u062c\u0647\u0627 \u062c\u0633\u0645\u0643\n      <\/a>\n    <\/li>\n  <\/ul>\n<\/section>\n","protected":false},"excerpt":{"rendered":"<p>\u0627\u0644\u0625\u062c\u0627\u0628\u0629 \u0627\u0644\u0633\u0631\u064a\u0639\u0629 \u062d\u0627\u0633\u0628\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062a\u0642\u062f\u064a\u0631 \u0627\u062d\u062a\u064a\u0627\u062c\u0643 \u0627\u0644\u064a\u0648\u0645\u064a \u0645\u0646 \u0627\u0644\u0637\u0627\u0642\u0629 \u0628\u0646\u0627\u0621\u064b \u0639\u0644\u0649 \u0627\u0644\u0639\u0645\u0631\u060c \u0627\u0644\u062c\u0646\u0633\u060c \u0627\u0644\u0637\u0648\u0644\u060c \u0627\u0644\u0648\u0632\u0646\u060c \u0648\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u0634\u0627\u0637. \u0627\u0644\u0646\u062a\u064a\u062c\u0629 \u0644\u064a\u0633\u062a \u0631\u0642\u0645\u064b\u0627 \u0637\u0628\u064a\u064b\u0627 \u0646\u0647\u0627\u0626\u064a\u064b\u0627\u060c \u0644\u0643\u0646\u0647\u0627 \u0646\u0642\u0637\u0629 \u0628\u062f\u0627\u064a\u0629 \u0639\u0645\u0644\u064a\u0629 \u0644\u0645\u0639\u0631\u0641\u0629 \u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0648\u0632\u0646\u060c \u0623\u0648 \u0625\u0646\u0634\u0627\u0621 \u0639\u062c\u0632 \u0645\u0646\u0627\u0633\u0628 \u0644\u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646\u060c \u0623\u0648 \u0641\u0627\u0626\u0636 \u0645\u0639\u062a\u062f\u0644 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646. \u0627\u0633\u062a\u062e\u062f\u0645 \u062d\u0627\u0633\u0628\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0622\u0646 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0633\u0623\u0644: \u0643\u0645 \u0633\u0639\u0631\u0629 &#8230; <a title=\"\u0627\u0644\u062f\u0644\u064a\u0644 \u0627\u0644\u0634\u0627\u0645\u0644 \u0644\u062d\u0627\u0633\u0628\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0641\u064a \u0627\u0644\u0633\u0639\u0648\u062f\u064a\u0629\" class=\"read-more\" href=\"https:\/\/wp.ksatools.com\/calorie-calculator-daily-guide-saudi-arabia\/\" aria-label=\"Read more about \u0627\u0644\u062f\u0644\u064a\u0644 \u0627\u0644\u0634\u0627\u0645\u0644 \u0644\u062d\u0627\u0633\u0628\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0641\u064a \u0627\u0644\u0633\u0639\u0648\u062f\u064a\u0629\">\u0627\u0642\u0631\u0623 \u0627\u0644\u0645\u0632\u064a\u062f<\/a><\/p>\n","protected":false},"author":1,"featured_media":392,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[21],"tags":[25,33,61,37,26,56,34,68,55,60,22,59,58,57,52,53,66,30,39,54,64,65,23,62,43,67,27,29,47,46,48,42,63,32],"class_list":["post-391","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-21","tag-bmr","tag-tdee","tag-61","tag-37","tag-26","tag-56","tag-34","tag-68","tag-55","tag-60","tag-22","tag-59","tag-58","tag-57","tag-52","tag-53","tag-66","tag-30","tag-39","tag-54","tag--bmi","tag-65","tag-23","tag-62","tag-43","tag-67","tag-27","tag-29","tag-47","tag-46","tag-48","tag-42","tag-63","tag-32"],"_links":{"self":[{"href":"https:\/\/wp.ksatools.com\/wp-json\/wp\/v2\/posts\/391","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/wp.ksatools.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/wp.ksatools.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/wp.ksatools.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/wp.ksatools.com\/wp-json\/wp\/v2\/comments?post=391"}],"version-history":[{"count":6,"href":"https:\/\/wp.ksatools.com\/wp-json\/wp\/v2\/posts\/391\/revisions"}],"predecessor-version":[{"id":450,"href":"https:\/\/wp.ksatools.com\/wp-json\/wp\/v2\/posts\/391\/revisions\/450"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/wp.ksatools.com\/wp-json\/wp\/v2\/media\/392"}],"wp:attachment":[{"href":"https:\/\/wp.ksatools.com\/wp-json\/wp\/v2\/media?parent=391"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wp.ksatools.com\/wp-json\/wp\/v2\/categories?post=391"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wp.ksatools.com\/wp-json\/wp\/v2\/tags?post=391"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}