{"id":423,"date":"2026-07-09T15:43:05","date_gmt":"2026-07-09T12:43:05","guid":{"rendered":"https:\/\/wp.ksatools.com\/?p=423"},"modified":"2026-07-11T15:34:02","modified_gmt":"2026-07-11T12:34:02","slug":"how-to-calculate-daily-calories","status":"publish","type":"post","link":"https:\/\/wp.ksatools.com\/how-to-calculate-daily-calories\/","title":{"rendered":"\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"},"content":{"rendered":"\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-8f761849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:100%\">\n<article dir=\"rtl\" lang=\"ar\"> <style> table { width: 100%; border-collapse: collapse; margin: 24px 0; font-size: 16px; background: #ffffff; border: 1px solid #DDF4E5; }\nthead {\n  background: #F4FCF6;\n}\n\nth {\n  color: #077F2C;\n  font-weight: 700;\n  text-align: right;\n  padding: 14px;\n  border: 1px solid #DDF4E5;\n}\n\ntd {\n  padding: 14px;\n  border: 1px solid #DDF4E5;\n  vertical-align: top;\n  line-height: 1.8;\n}\n\ntr:nth-child(even) {\n  background: #F9FFFA;\n}\n\n.ksa-box {\n  background: #F4FCF6;\n  border: 2px solid #077F2C;\n  border-right: 6px solid #077F2C;\n  border-radius: 12px;\n  padding: 20px;\n  margin: 20px 0;\n}\n\n.ksa-note {\n  background: #F4FCF6;\n  border-right: 5px solid #077F2C;\n  border-radius: 10px;\n  padding: 16px;\n  margin: 22px 0;\n}\n\n.ksa-cta {\n  background: #077F2C;\n  color: #ffffff;\n  border-radius: 12px;\n  padding: 22px;\n  margin: 28px 0;\n  text-align: center;\n}\n\n.ksa-cta a {\n  display: inline-block;\n  background: #ffffff;\n  color: #077F2C;\n  padding: 12px 22px;\n  border-radius: 8px;\n  text-decoration: none;\n  font-weight: 700;\n  margin-top: 10px;\n}\n<\/style> <div class=\"ksa-box\"> <h2>\u0627\u0644\u0625\u062c\u0627\u0628\u0629 \u0627\u0644\u0633\u0631\u064a\u0639\u0629<\/h2>\n\n <p>\u064a\u062a\u0645 \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 \u0639\u0628\u0631 \u062a\u0642\u062f\u064a\u0631 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0627\u0644\u0623\u0633\u0627\u0633\u064a BMR \u0623\u0648\u0644\u064b\u0627\u060c \u062b\u0645 \u0636\u0631\u0628\u0647 \u0641\u064a \u0645\u0639\u0627\u0645\u0644 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u064a\u0648\u0645\u064a \u0644\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u064a\u0648\u0645\u064a TDEE. \u0628\u0639\u062f \u0630\u0644\u0643 \u064a\u062a\u0645 \u062a\u0639\u062f\u064a\u0644 \u0627\u0644\u0631\u0642\u0645 \u062d\u0633\u0628 \u0627\u0644\u0647\u062f\u0641: \u062a\u062b\u0628\u064a\u062a \u0627\u0644\u0648\u0632\u0646\u060c \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646\u060c \u0623\u0648 \u0632\u064a\u0627\u062f\u062a\u0647.<\/p> <p>\u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0646\u062a\u064a\u062c\u0629 \u0623\u0633\u0631\u0639 \u0648\u0623\u0643\u062b\u0631 \u062a\u062e\u0635\u064a\u0635\u064b\u0627\u060c \u0627\u0633\u062a\u062e\u062f\u0645 <a href=\"https:\/\/ksatools.com\/tools\/calorie-calculator\" target=\"_blank\" rel=\"noopener\">\u062d\u0627\u0633\u0628\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629<\/a> \u0645\u0646 KSATools.<\/p> <\/div> <p>\u0645\u0639\u0631\u0641\u0629 \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 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u062a\u062e\u0627\u0630 \u0642\u0631\u0627\u0631 \u063a\u0630\u0627\u0626\u064a \u0648\u0627\u0636\u062d \u0628\u062f\u0644 \u0627\u0644\u0627\u0639\u062a\u0645\u0627\u062f \u0639\u0644\u0649 \u0627\u0644\u062a\u062e\u0645\u064a\u0646. \u0641\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0644\u064a\u0633\u062a \u0631\u0642\u0645\u064b\u0627 \u0639\u0634\u0648\u0627\u0626\u064a\u064b\u0627\u060c \u0628\u0644 \u0646\u062a\u064a\u062c\u0629 \u062a\u062a\u0623\u062b\u0631 \u0628\u0627\u0644\u0639\u0645\u0631\u060c \u0627\u0644\u062c\u0646\u0633\u060c \u0627\u0644\u0637\u0648\u0644\u060c \u0627\u0644\u0648\u0632\u0646\u060c \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u0634\u0627\u0637\u060c \u0648\u0627\u0644\u0647\u062f\u0641 \u0627\u0644\u0635\u062d\u064a \u0623\u0648 \u0627\u0644\u0631\u064a\u0627\u0636\u064a.<\/p> \n<figure class=\"wp-block-image size-large\" style=\"margin:25px auto; text-align:center;\"><img decoding=\"async\" src=\"https:\/\/wp.ksatools.com\/wp-content\/uploads\/2026\/07\/calculator-in-content-image.png\" alt=\"\u0625\u0646\u0641\u0648\u062c\u0631\u0627\u0641\u064a\u0643 \u064a\u0648\u0636\u062d \u0643\u064a\u0641\u064a\u0629 \u062d\u0633\u0627\u0628 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\" style=\"max-width:100%; height:auto; border-radius:8px; box-shadow: 0 4px 6px rgba(0,0,0,0.1);\"><figcaption class=\"wp-element-caption\" style=\"color:#666; font-size:14px; margin-top:8px;\">\u062a\u0641\u0627\u0635\u064a\u0644 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0627\u0644\u0623\u0633\u0627\u0633\u064a<\/figcaption><\/figure>\n<p>\u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u062f\u0644\u064a\u0644 \u0633\u062a\u062a\u0639\u0644\u0645 \u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062d\u0633\u0627\u0628 \u0628\u0637\u0631\u064a\u0642\u0629 \u0639\u0645\u0644\u064a\u0629\u060c \u0648\u0643\u064a\u0641 \u062a\u0641\u0631\u0642 \u0628\u064a\u0646 BMR \u0648TDEE\u060c \u0648\u0643\u064a\u0641 \u062a\u0639\u062f\u0651\u0644 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u062f\u0641\u0643 \u0627\u0644\u062a\u0646\u062d\u064a\u0641 \u0623\u0648 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0623\u0648 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0632\u0646\u0643 \u0627\u0644\u062d\u0627\u0644\u064a.<\/p> <div class=\"ksa-cta\"> <p><strong>\u0627\u062d\u0633\u0628 \u0633\u0639\u0631\u0627\u062a\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u062e\u0644\u0627\u0644 \u062b\u0648\u0627\u0646\u064d<\/strong><\/p> <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 \u0641\u0648\u0631\u064a \u0644\u0627\u062d\u062a\u064a\u0627\u062c\u0643 \u0627\u0644\u064a\u0648\u0645\u064a \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a.<\/p> <a 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<\/a> <\/div> <h2>\u062c\u062f\u0648\u0644 \u0627\u0644\u0645\u062d\u062a\u0648\u064a\u0627\u062a<\/h2>\n\n <ul> <li><a href=\"#meaning\">\u0645\u0627 \u0645\u0639\u0646\u0649 \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\u061f<\/a><\/li> <li><a href=\"#inputs\">\u0645\u0627 \u0627\u0644\u0628\u064a\u0627\u0646\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0627\u062c\u0647\u0627 \u0642\u0628\u0644 \u0627\u0644\u062d\u0633\u0627\u0628\u061f<\/a><\/li> <li><a href=\"#steps\">\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<\/a><\/li> <li><a href=\"#activity\">\u0643\u064a\u0641 \u062a\u062e\u062a\u0627\u0631 \u0645\u0639\u0627\u0645\u0644 \u0627\u0644\u0646\u0634\u0627\u0637\u061f<\/a><\/li> <li><a href=\"#goal\">\u0643\u064a\u0641 \u062a\u0639\u062f\u0651\u0644 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u062d\u0633\u0628 \u0647\u062f\u0641\u0643\u061f<\/a><\/li> <li><a href=\"#examples\">\u0623\u0645\u062b\u0644\u0629 \u0639\u0645\u0644\u064a\u0629 \u0639\u0644\u0649 \u062d\u0633\u0627\u0628 \u0627\u0644\u0633\u0639\u0631\u0627\u062a<\/a><\/li> <li><a href=\"#mistakes\">\u0623\u062e\u0637\u0627\u0621 \u0634\u0627\u0626\u0639\u0629 \u0639\u0646\u062f \u0627\u0644\u062d\u0633\u0627\u0628<\/a><\/li> <li><a href=\"#faq\">\u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u0634\u0627\u0626\u0639\u0629<\/a><\/li> <\/ul> <h2 id=\"meaning\">\u0645\u0627 \u0645\u0639\u0646\u0649 \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\u061f<\/h2>\n\n<figure class=\"wp-block-image size-large\" style=\"margin:25px auto; text-align:center;\"><img decoding=\"async\" src=\"https:\/\/wp.ksatools.com\/wp-content\/uploads\/2026\/07\/calculator-in-content-image-2.png\" alt=\"\u062f\u0644\u064a\u0644 \u0628\u0635\u0631\u064a \u064a\u0648\u0636\u062d \u0643\u064a\u0641\u064a\u0629 \u062a\u0639\u062f\u064a\u0644 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0628\u062d\u0633\u0628 \u0627\u0644\u0623\u0647\u062f\u0627\u0641 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629\" style=\"max-width:100%; height:auto; border-radius:8px; box-shadow: 0 4px 6px rgba(0,0,0,0.1);\"><figcaption class=\"wp-element-caption\" style=\"color:#666; font-size:14px; margin-top:8px;\">\u0623\u0645\u062b\u0644\u0629 \u0639\u0644\u0649 \u062a\u0639\u062f\u064a\u0644 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0644\u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u0623\u0647\u062f\u0627\u0641<\/figcaption><\/figure>\n\n <p>\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 \u064a\u0639\u0646\u064a \u062a\u0642\u062f\u064a\u0631 \u0643\u0645\u064a\u0629 \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u062a\u064a \u064a\u062d\u062a\u0627\u062c\u0647\u0627 \u062c\u0633\u0645\u0643 \u062e\u0644\u0627\u0644 \u0627\u0644\u064a\u0648\u0645 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0638\u0627\u0626\u0641\u0647 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0648\u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0623\u0646\u0634\u0637\u062a\u0647 \u0627\u0644\u0645\u0639\u062a\u0627\u062f\u0629. \u0647\u0630\u0647 \u0627\u0644\u0637\u0627\u0642\u0629 \u062a\u064f\u0633\u062a\u062e\u062f\u0645 \u0641\u064a \u0627\u0644\u062a\u0646\u0641\u0633\u060c \u0636\u062e \u0627\u0644\u062f\u0645\u060c \u0627\u0644\u0647\u0636\u0645\u060c \u0627\u0644\u062d\u0631\u0643\u0629\u060c \u0627\u0644\u0639\u0645\u0644\u060c \u0627\u0644\u0645\u0634\u064a\u060c \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646.<\/p> <p>\u0625\u0630\u0627 \u062a\u0646\u0627\u0648\u0644\u062a \u0633\u0639\u0631\u0627\u062a \u062a\u0633\u0627\u0648\u064a \u0627\u062d\u062a\u064a\u0627\u062c\u0643 \u0627\u0644\u064a\u0648\u0645\u064a \u062a\u0642\u0631\u064a\u0628\u064b\u0627\u060c \u064a\u0645\u064a\u0644 \u0648\u0632\u0646\u0643 \u0625\u0644\u0649 \u0627\u0644\u062b\u0628\u0627\u062a. \u0648\u0625\u0630\u0627 \u062a\u0646\u0627\u0648\u0644\u062a \u0623\u0642\u0644 \u0645\u0646 \u0627\u062d\u062a\u064a\u0627\u062c\u0643 \u0644\u0641\u062a\u0631\u0629 \u0645\u0633\u062a\u0645\u0631\u0629\u060c \u064a\u0628\u062f\u0623 \u0627\u0644\u0648\u0632\u0646 \u063a\u0627\u0644\u0628\u064b\u0627 \u0641\u064a \u0627\u0644\u0627\u0646\u062e\u0641\u0627\u0636. \u0623\u0645\u0627 \u0625\u0630\u0627 \u062a\u0646\u0627\u0648\u0644\u062a \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u062d\u062a\u064a\u0627\u062c\u0643\u060c \u0641\u0642\u062f \u064a\u0632\u064a\u062f \u0627\u0644\u0648\u0632\u0646 \u0645\u0639 \u0627\u0644\u0648\u0642\u062a.<\/p> <h2 id=\"inputs\">\u0645\u0627 \u0627\u0644\u0628\u064a\u0627\u0646\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0627\u062c\u0647\u0627 \u0642\u0628\u0644 \u062d\u0633\u0627\u0628 \u0627\u0644\u0633\u0639\u0631\u0627\u062a\u061f<\/h2> <p>\u0642\u0628\u0644 \u062d\u0633\u0627\u0628 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u060c \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0628\u064a\u0627\u0646\u0627\u062a \u0648\u0627\u0636\u062d\u0629 \u0639\u0646 \u062c\u0633\u0645\u0643 \u0648\u0646\u0634\u0627\u0637\u0643. \u0643\u0644 \u0645\u0639\u0644\u0648\u0645\u0629 \u062a\u0624\u062b\u0631 \u0641\u064a \u0627\u0644\u0646\u062a\u064a\u062c\u0629\u060c \u0644\u0630\u0644\u0643 \u0643\u0644\u0645\u0627 \u0643\u0627\u0646\u062a \u0627\u0644\u0628\u064a\u0627\u0646\u0627\u062a \u0623\u062f\u0642 \u0643\u0627\u0646\u062a \u0627\u0644\u0646\u062a\u064a\u062c\u0629 \u0623\u0642\u0631\u0628 \u0644\u0644\u0648\u0627\u0642\u0639.<\/p> <table> <thead> <tr> <th>\u0627\u0644\u0628\u064a\u0627\u0646<\/th> <th>\u0633\u0628\u0628 \u0623\u0647\u0645\u064a\u062a\u0647 \u0641\u064a \u0627\u0644\u062d\u0633\u0627\u0628<\/th> <\/tr> <\/thead> <tbody> <tr> <td>\u0627\u0644\u0639\u0645\u0631<\/td> <td>\u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0642\u062f\u064a\u0631 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636\u060c \u0644\u0623\u0646 \u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u0637\u0627\u0642\u0629 \u064a\u062a\u063a\u064a\u0631 \u0645\u0639 \u0627\u0644\u062a\u0642\u062f\u0645 \u0641\u064a \u0627\u0644\u0639\u0645\u0631.<\/td> <\/tr> <tr> <td>\u0627\u0644\u062c\u0646\u0633<\/td> <td>\u062a\u062e\u062a\u0644\u0641 \u0645\u0639\u0627\u062f\u0644\u0627\u062a \u0627\u0644\u062d\u0633\u0627\u0628 \u0628\u064a\u0646 \u0627\u0644\u0631\u062c\u0627\u0644 \u0648\u0627\u0644\u0646\u0633\u0627\u0621 \u0628\u0633\u0628\u0628 \u0627\u062e\u062a\u0644\u0627\u0641 \u062a\u0631\u0643\u064a\u0628 \u0627\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629.<\/td> <\/tr> <tr> <td>\u0627\u0644\u0637\u0648\u0644<\/td> <td>\u064a\u062f\u062e\u0644 \u0641\u064a \u0645\u0639\u0627\u062f\u0644\u0629 BMR \u0648\u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0642\u062f\u064a\u0631 \u062d\u062c\u0645 \u0627\u0644\u062c\u0633\u0645 \u0648\u0627\u062d\u062a\u064a\u0627\u062c\u0647 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0644\u0644\u0637\u0627\u0642\u0629.<\/td> <\/tr> <tr> <td>\u0627\u0644\u0648\u0632\u0646<\/td> <td>\u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0623\u0639\u0644\u0649 \u0648\u0632\u0646\u064b\u0627 \u064a\u062d\u062a\u0627\u062c \u063a\u0627\u0644\u0628\u064b\u0627 \u0625\u0644\u0649 \u0637\u0627\u0642\u0629 \u0623\u0643\u0628\u0631 \u0644\u0644\u062d\u0631\u0643\u0629 \u0648\u0627\u0644\u0648\u0638\u0627\u0626\u0641 \u0627\u0644\u062d\u064a\u0648\u064a\u0629.<\/td> <\/tr> <tr> <td>\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u0634\u0627\u0637<\/td> <td>\u064a\u062d\u062f\u062f \u0627\u0644\u0641\u0631\u0642 \u0628\u064a\u0646 \u0633\u0639\u0631\u0627\u062a \u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0643\u0627\u0645\u0644 \u0628\u0639\u062f \u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646.<\/td> <\/tr> <tr> <td>\u0627\u0644\u0647\u062f\u0641<\/td> <td>\u064a\u062d\u062f\u062f \u0647\u0644 \u0633\u062a\u0633\u062a\u062e\u062f\u0645 \u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062b\u0628\u0627\u062a\u060c \u0623\u0645 \u062a\u062e\u0641\u0636\u0647\u0627 \u0644\u0644\u062a\u0646\u062d\u064a\u0641\u060c \u0623\u0645 \u062a\u0631\u0641\u0639\u0647\u0627 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646.<\/td> <\/tr> <\/tbody> <\/table> <h2 id=\"steps\">\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<\/h2> <h3>\u0627\u0644\u062e\u0637\u0648\u0629 \u0627\u0644\u0623\u0648\u0644\u0649: \u0627\u062d\u0633\u0628 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0627\u0644\u0623\u0633\u0627\u0633\u064a BMR<\/h3> <p>BMR \u0647\u0648 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u060c \u0623\u064a \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 \u0641\u064a \u062d\u0627\u0644\u0629 \u0627\u0644\u0631\u0627\u062d\u0629 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0638\u0627\u0626\u0641\u0647 \u0627\u0644\u062d\u064a\u0648\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u062a\u0646\u0641\u0633\u060c \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629\u060c \u0648\u062a\u0646\u0638\u064a\u0645 \u062d\u0631\u0627\u0631\u0629 \u0627\u0644\u062c\u0633\u0645. \u0647\u0630\u0627 \u0627\u0644\u0631\u0642\u0645 \u0644\u0627 \u064a\u0645\u062b\u0644 \u0627\u062d\u062a\u064a\u0627\u062c\u0643 \u0627\u0644\u064a\u0648\u0645\u064a \u0627\u0644\u0643\u0627\u0645\u0644\u060c \u0644\u0643\u0646\u0647 \u0646\u0642\u0637\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.\n<\/p><figure class=\"wp-block-image size-large\" style=\"margin:25px auto; text-align:center;\"><img decoding=\"async\" src=\"https:\/\/wp.ksatools.com\/wp-content\/uploads\/2026\/07\/calculator-in-content-image-1.png\" alt=\"\u0625\u0646\u0641\u0648\u062c\u0631\u0627\u0641\u064a\u0643 \u064a\u0642\u0627\u0631\u0646 \u0628\u064a\u0646 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0648\u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u064a\u0648\u0645\u064a\" style=\"max-width:100%; height:auto; border-radius:8px; box-shadow: 0 4px 6px rgba(0,0,0,0.1);\"><figcaption class=\"wp-element-caption\" style=\"color:#666; font-size:14px; margin-top:8px;\">\u0627\u0644\u0641\u0631\u0642 \u0628\u064a\u0646 BMR \u0648TDEE<\/figcaption><\/figure>\n<p><\/p> <div class=\"ksa-note\"> <p><strong>\u0645\u062b\u0627\u0644:<\/strong> \u0625\u0630\u0627 \u0643\u0627\u0646 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0644\u062f\u064a\u0643 1,650 \u0633\u0639\u0631\u0629\u060c \u0641\u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0623\u0646 \u062c\u0633\u0645\u0643 \u064a\u062d\u062a\u0627\u062c \u0647\u0630\u0627 \u0627\u0644\u0631\u0642\u0645 \u062a\u0642\u0631\u064a\u0628\u064b\u0627 \u0641\u064a \u062d\u0627\u0644\u0629 \u0627\u0644\u0631\u0627\u062d\u0629 \u0642\u0628\u0644 \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u064a\u0648\u0645\u064a \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646.<\/p> <\/div> <h3>\u0627\u0644\u062e\u0637\u0648\u0629 \u0627\u0644\u062b\u0627\u0646\u064a\u0629: \u0623\u0636\u0641 \u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u064a\u0648\u0645\u064a<\/h3> <p>\u0628\u0639\u062f \u062d\u0633\u0627\u0628 BMR\u060c \u064a\u062a\u0645 \u0636\u0631\u0628\u0647 \u0641\u064a \u0645\u0639\u0627\u0645\u0644 \u0627\u0644\u0646\u0634\u0627\u0637 \u0644\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 TDEE\u060c \u0648\u0647\u0648 \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. \u0647\u0630\u0627 \u0627\u0644\u0631\u0642\u0645 \u0647\u0648 \u0627\u0644\u0623\u0647\u0645 \u0639\u0646\u062f \u062a\u062d\u062f\u064a\u062f \u0643\u0645\u064a\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0627\u062c\u0647\u0627 \u064a\u0648\u0645\u064a\u064b\u0627.<\/p> <table> <thead> <tr> <th>\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u0634\u0627\u0637<\/th> <th>\u0627\u0644\u0648\u0635\u0641<\/th> <th>\u0627\u0644\u0645\u0639\u0627\u0645\u0644 \u0627\u0644\u062a\u0642\u0631\u064a\u0628\u064a<\/th> <\/tr> <\/thead> <tbody> <tr> <td>\u0642\u0644\u064a\u0644 \u0627\u0644\u062d\u0631\u0643\u0629<\/td> <td>\u0639\u0645\u0644 \u0645\u0643\u062a\u0628\u064a\u060c \u062d\u0631\u0643\u0629 \u0645\u062d\u062f\u0648\u062f\u0629\u060c \u0644\u0627 \u062a\u0648\u062c\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u062a\u0638\u0645\u0629<\/td> <td>1.2<\/td> <\/tr> <tr> <td>\u0646\u0634\u0627\u0637 \u062e\u0641\u064a\u0641<\/td> <td>\u062a\u0645\u0627\u0631\u064a\u0646 \u062e\u0641\u064a\u0641\u0629 \u0623\u0648 \u0645\u0634\u064a 1 \u0625\u0644\u0649 3 \u0623\u064a\u0627\u0645 \u0623\u0633\u0628\u0648\u0639\u064a\u064b\u0627<\/td> <td>1.375<\/td> <\/tr> <tr> <td>\u0646\u0634\u0627\u0637 \u0645\u062a\u0648\u0633\u0637<\/td> <td>\u062a\u0645\u0627\u0631\u064a\u0646 3 \u0625\u0644\u0649 5 \u0623\u064a\u0627\u0645 \u0623\u0633\u0628\u0648\u0639\u064a\u064b\u0627 \u0645\u0639 \u062d\u0631\u0643\u0629 \u064a\u0648\u0645\u064a\u0629 \u0645\u0642\u0628\u0648\u0644\u0629<\/td> <td>1.55<\/td> <\/tr> <tr> <td>\u0646\u0634\u0627\u0637 \u0639\u0627\u0644\u064d<\/td> <td>\u062a\u0645\u0627\u0631\u064a\u0646 \u0642\u0648\u064a\u0629 \u0623\u0648 \u0639\u0645\u0644 \u062d\u0631\u0643\u064a \u0645\u0639\u0638\u0645 \u0623\u064a\u0627\u0645 \u0627\u0644\u0623\u0633\u0628\u0648\u0639<\/td> <td>1.725<\/td> <\/tr> <tr> <td>\u0646\u0634\u0627\u0637 \u0634\u062f\u064a\u062f<\/td> <td>\u062a\u062f\u0631\u064a\u0628 \u0645\u0643\u062b\u0641 \u0623\u0648 \u0639\u0645\u0644 \u0628\u062f\u0646\u064a \u0645\u0631\u0647\u0642 \u0628\u0634\u0643\u0644 \u064a\u0648\u0645\u064a<\/td> <td>1.9<\/td> <\/tr> <\/tbody> <\/table> <h3>\u0627\u0644\u062e\u0637\u0648\u0629 \u0627\u0644\u062b\u0627\u0644\u062b\u0629: \u0627\u062d\u0633\u0628 TDEE<\/h3> <p>\u0627\u0644\u0635\u064a\u063a\u0629 \u0627\u0644\u0639\u0645\u0644\u064a\u0629 \u0647\u064a: TDEE = BMR \u00d7 \u0645\u0639\u0627\u0645\u0644 \u0627\u0644\u0646\u0634\u0627\u0637. \u0625\u0630\u0627 \u0643\u0627\u0646 BMR \u064a\u0633\u0627\u0648\u064a 1,650 \u0633\u0639\u0631\u0629\u060c \u0648\u0643\u0627\u0646 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u0634\u0627\u0637 \u0645\u062a\u0648\u0633\u0637\u064b\u0627 \u0628\u0645\u0639\u0627\u0645\u0644 1.55\u060c \u0641\u0625\u0646 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u064a\u0648\u0645\u064a \u0627\u0644\u062a\u0642\u0631\u064a\u0628\u064a \u064a\u0643\u0648\u0646 2,558 \u0633\u0639\u0631\u0629.<\/p> <div class=\"ksa-note\"> <p><strong>\u0637\u0631\u064a\u0642\u0629 \u0623\u0633\u0631\u0639:<\/strong> \u0628\u062f\u0644 \u0625\u062f\u062e\u0627\u0644 \u0627\u0644\u0645\u0639\u0627\u062f\u0644\u0627\u062a \u064a\u062f\u0648\u064a\u064b\u0627\u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 <a href=\"https:\/\/ksatools.com\/tools\/calorie-calculator\" target=\"_blank\" rel=\"noopener\">\u062d\u0627\u0633\u0628\u0629 BMR \u0648TDEE<\/a> \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0646\u062a\u064a\u062c\u0629 \u0641\u0648\u0631\u064a\u0629 \u0628\u0646\u0627\u0621\u064b \u0639\u0644\u0649 \u0628\u064a\u0627\u0646\u0627\u062a\u0643.<\/p> <\/div> <h2 id=\"activity\">\u0643\u064a\u0641 \u062a\u062e\u062a\u0627\u0631 \u0645\u0639\u0627\u0645\u0644 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0635\u062d\u064a\u062d\u061f<\/h2> <p>\u0627\u062e\u062a\u064a\u0627\u0631 \u0645\u0639\u0627\u0645\u0644 \u0627\u0644\u0646\u0634\u0627\u0637 \u0647\u0648 \u0623\u0643\u062b\u0631 \u062e\u0637\u0648\u0629 \u064a\u062d\u062f\u062b \u0641\u064a\u0647\u0627 \u062e\u0637\u0623. \u0644\u0627 \u064a\u0643\u0641\u064a \u0623\u0646 \u062a\u0633\u0623\u0644 \u0646\u0641\u0633\u0643: \u0647\u0644 \u0623\u062a\u0645\u0631\u0646\u061f \u0628\u0644 \u0627\u0633\u0623\u0644: \u0643\u064a\u0641 \u064a\u0628\u062f\u0648 \u064a\u0648\u0645\u064a \u0643\u0627\u0645\u0644\u064b\u0627\u061f \u0641\u0627\u0644\u0634\u062e\u0635 \u0627\u0644\u0630\u064a \u064a\u062a\u0645\u0631\u0646 3 \u0645\u0631\u0627\u062a \u0623\u0633\u0628\u0648\u0639\u064a\u064b\u0627 \u0644\u0643\u0646\u0647 \u064a\u062c\u0644\u0633 \u0637\u0648\u0627\u0644 \u0627\u0644\u064a\u0648\u0645 \u0642\u062f \u0644\u0627 \u064a\u0643\u0648\u0646 \u0646\u0634\u0627\u0637\u0647 \u0645\u0631\u062a\u0641\u0639\u064b\u0627 \u0643\u0645\u0627 \u064a\u0638\u0646.<\/p> <p>\u0625\u0630\u0627 \u0643\u0646\u062a \u063a\u064a\u0631 \u0645\u062a\u0623\u0643\u062f \u0628\u064a\u0646 \u0645\u0633\u062a\u0648\u064a\u064a\u0646\u060c \u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0623\u0642\u0644 \u062b\u0645 \u0631\u0627\u0642\u0628 \u0627\u0644\u0646\u062a\u064a\u062c\u0629 \u0644\u0645\u062f\u0629 \u0623\u0633\u0628\u0648\u0639\u064a\u0646 \u0625\u0644\u0649 3 \u0623\u0633\u0627\u0628\u064a\u0639. \u0625\u0630\u0627 \u0643\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u064a\u0646\u062e\u0641\u0636 \u0623\u0648 \u064a\u0632\u064a\u062f \u0628\u0637\u0631\u064a\u0642\u0629 \u063a\u064a\u0631 \u0645\u062a\u0648\u0642\u0639\u0629\u060c \u0639\u062f\u0651\u0644 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627.<\/p> <h2 id=\"goal\">\u0643\u064a\u0641 \u062a\u0639\u062f\u0651\u0644 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u062d\u0633\u0628 \u0647\u062f\u0641\u0643\u061f<\/h2> <p>\u0628\u0639\u062f \u0645\u0639\u0631\u0641\u0629 \u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062b\u0628\u0627\u062a\u060c \u0644\u0627 \u062a\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0631\u0642\u0645 \u0646\u0641\u0633\u0647 \u0644\u0643\u0644 \u0627\u0644\u0623\u0647\u062f\u0627\u0641. \u0627\u062d\u062a\u064a\u0627\u062c\u0643 \u064a\u062e\u062a\u0644\u0641 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u064a\u062f \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646 \u0623\u0648 \u0632\u064a\u0627\u062f\u062a\u0647 \u0623\u0648 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u064a\u0647.<\/p> <table> <thead> <tr> <th>\u0627\u0644\u0647\u062f\u0641<\/th> <th>\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u0639\u062f\u064a\u0644<\/th> <th>\u0645\u062b\u0627\u0644 \u0625\u0630\u0627 \u0643\u0627\u0646 TDEE = 2,500 \u0633\u0639\u0631\u0629<\/th> <\/tr> <\/thead> <tbody> <tr> <td>\u062a\u062b\u0628\u064a\u062a \u0627\u0644\u0648\u0632\u0646<\/td> <td>\u062a\u0646\u0627\u0648\u0644 \u0631\u0642\u0645\u064b\u0627 \u0642\u0631\u064a\u0628\u064b\u0627 \u0645\u0646 TDEE<\/td> <td>\u062d\u0648\u0627\u0644\u064a 2,500 \u0633\u0639\u0631\u0629 \u064a\u0648\u0645\u064a\u064b\u0627<\/td> <\/tr> <tr> <td>\u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646<\/td> <td>\u0627\u062e\u0641\u0636 300 \u0625\u0644\u0649 500 \u0633\u0639\u0631\u0629 \u0643\u0628\u062f\u0627\u064a\u0629 \u0645\u0639\u062a\u062f\u0644\u0629<\/td> <td>\u062d\u0648\u0627\u0644\u064a 2,000 \u0625\u0644\u0649 2,200 \u0633\u0639\u0631\u0629 \u064a\u0648\u0645\u064a\u064b\u0627<\/td> <\/tr> <tr> <td>\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646<\/td> <td>\u0623\u0636\u0641 250 \u0625\u0644\u0649 400 \u0633\u0639\u0631\u0629 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627<\/td> <td>\u062d\u0648\u0627\u0644\u064a 2,750 \u0625\u0644\u0649 2,900 \u0633\u0639\u0631\u0629 \u064a\u0648\u0645\u064a\u064b\u0627<\/td> <\/tr> <\/tbody> <\/table> <div class=\"ksa-cta\"> <p><strong>\u062d\u0648\u0651\u0644 \u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062d\u0633\u0627\u0628 \u0625\u0644\u0649 \u0646\u062a\u064a\u062c\u0629 \u062c\u0627\u0647\u0632\u0629<\/strong><\/p> <p>\u0627\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\u062b\u0628\u0627\u062a \u0648\u0627\u0644\u062a\u0646\u062d\u064a\u0641 \u0648\u0627\u0644\u0632\u064a\u0627\u062f\u0629 \u062f\u0648\u0646 \u062d\u0633\u0627\u0628 \u064a\u062f\u0648\u064a.<\/p> <a href=\"https:\/\/ksatools.com\/tools\/calorie-calculator\" target=\"_blank\" rel=\"noopener\">\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<\/a> <\/div> <h2 id=\"examples\">\u0623\u0645\u062b\u0644\u0629 \u0639\u0645\u0644\u064a\u0629 \u0639\u0644\u0649 \u0643\u064a\u0641\u064a\u0629 \u062d\u0633\u0627\u0628 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629<\/h2> <h3>\u0645\u062b\u0627\u0644 1: \u0634\u062e\u0635 \u064a\u0631\u064a\u062f \u062a\u062b\u0628\u064a\u062a \u0627\u0644\u0648\u0632\u0646<\/h3> <p>\u0634\u062e\u0635 \u0644\u062f\u064a\u0647 BMR \u064a\u0633\u0627\u0648\u064a 1,700 \u0633\u0639\u0631\u0629\u060c \u0648\u0646\u0634\u0627\u0637\u0647 \u062e\u0641\u064a\u0641 \u0628\u0645\u0639\u0627\u0645\u0644 1.375. \u064a\u062a\u0645 \u0627\u0644\u062d\u0633\u0627\u0628 \u0643\u0627\u0644\u062a\u0627\u0644\u064a: 1,700 \u00d7 1.375 = 2,338 \u0633\u0639\u0631\u0629 \u062a\u0642\u0631\u064a\u0628\u064b\u0627. \u0647\u0630\u0627 \u0627\u0644\u0631\u0642\u0645 \u064a\u0645\u062b\u0644 \u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062b\u0628\u0627\u062a \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0643\u0628\u062f\u0627\u064a\u0629.<\/p> <h3>\u0645\u062b\u0627\u0644 2: \u0634\u062e\u0635 \u064a\u0631\u064a\u062f \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646<\/h3> <p>\u0625\u0630\u0627 \u0643\u0627\u0646 \u0627\u062d\u062a\u064a\u0627\u062c \u0634\u062e\u0635 \u0644\u0644\u062b\u0628\u0627\u062a 2,400 \u0633\u0639\u0631\u0629\u060c \u064a\u0645\u0643\u0646\u0647 \u0627\u0644\u0628\u062f\u0621 \u0628\u062a\u0646\u0627\u0648\u0644 1,900 \u0625\u0644\u0649 2,100 \u0633\u0639\u0631\u0629 \u064a\u0648\u0645\u064a\u064b\u0627. \u0647\u0630\u0627 \u064a\u062e\u0644\u0642 \u0639\u062c\u0632\u064b\u0627 \u0645\u0639\u062a\u062f\u0644\u064b\u0627 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646 \u062f\u0648\u0646 \u062e\u0641\u0636 \u062d\u0627\u062f \u064a\u0635\u0639\u0628 \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0628\u0647.<\/p> <h3>\u0645\u062b\u0627\u0644 3: \u0634\u062e\u0635 \u064a\u0631\u064a\u062f \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646<\/h3> <p>\u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062b\u0628\u0627\u062a 2,300 \u0633\u0639\u0631\u0629\u060c \u064a\u0645\u0643\u0646 \u0627\u0644\u0628\u062f\u0621 \u0628\u0632\u064a\u0627\u062f\u0629 \u0628\u0633\u064a\u0637\u0629 \u0625\u0644\u0649 2,550 \u0623\u0648 2,700 \u0633\u0639\u0631\u0629 \u064a\u0648\u0645\u064a\u064b\u0627. \u062b\u0645 \u062a\u062a\u0645 \u0645\u062a\u0627\u0628\u0639\u0629 \u0627\u0644\u0648\u0632\u0646 \u0648\u0627\u0644\u0623\u062f\u0627\u0621 \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0644\u0623\u0646 \u0627\u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0633\u0631\u064a\u0639\u0629 \u0642\u062f \u062a\u0639\u0646\u064a \u0627\u0643\u062a\u0633\u0627\u0628 \u062f\u0647\u0648\u0646 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0645\u0637\u0644\u0648\u0628.<\/p> <h2>\u0645\u0627 \u0627\u0644\u0641\u0631\u0642 \u0628\u064a\u0646 BMR \u0648TDEE \u0639\u0646\u062f \u062d\u0633\u0627\u0628 \u0627\u0644\u0633\u0639\u0631\u0627\u062a\u061f<\/h2> <p>BMR \u064a\u0645\u062b\u0644 \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\u0645\u062b\u0644 \u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u062c\u0633\u0645 \u0637\u0648\u0627\u0644 \u0627\u0644\u064a\u0648\u0645 \u0628\u0639\u062f \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0646\u0634\u0627\u0637. \u0644\u0630\u0644\u0643 \u0644\u0627 \u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 BMR \u0648\u062d\u062f\u0647 \u0639\u0646\u062f \u062a\u062d\u062f\u064a\u062f \u0623\u0643\u0644\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u061b \u0644\u0623\u0646\u0647 \u0644\u0627 \u064a\u0639\u0643\u0633 \u062d\u0631\u0643\u062a\u0643\u060c \u0639\u0645\u0644\u0643\u060c \u0645\u0634\u064a\u0643\u060c \u0623\u0648 \u062a\u0645\u0627\u0631\u064a\u0646\u0643.<\/p> <table> <thead> <tr> <th>\u0627\u0644\u0645\u0642\u0627\u0631\u0646\u0629<\/th> <th>BMR<\/th> <th>TDEE<\/th> <\/tr> <\/thead> <tbody> <tr> <td>\u0627\u0644\u0645\u0639\u0646\u0649<\/td> <td>\u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0627\u0644\u0623\u0633\u0627\u0633\u064a<\/td> <td>\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<\/td> <\/tr> <tr> <td>\u0645\u0627\u0630\u0627 \u064a\u0634\u0645\u0644\u061f<\/td> <td>\u0648\u0638\u0627\u0626\u0641 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0641\u064a \u0627\u0644\u0631\u0627\u062d\u0629<\/td> <td>\u0627\u0644\u0631\u0627\u062d\u0629 + \u0627\u0644\u062d\u0631\u0643\u0629 + \u0627\u0644\u0646\u0634\u0627\u0637 + \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/td> <\/tr> <tr> <td>\u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0639\u0645\u0644\u064a<\/td> <td>\u0646\u0642\u0637\u0629 \u0628\u062f\u0627\u064a\u0629 \u0644\u0644\u062d\u0633\u0627\u0628<\/td> <td>\u062a\u062d\u062f\u064a\u062f \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0627\u0644\u0641\u0639\u0644\u064a\u0629<\/td> <\/tr> <\/tbody> <\/table> <p>\u0644\u0634\u0631\u062d \u0623\u0648\u0633\u0639\u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0631\u062c\u0648\u0639 \u0625\u0644\u0649 <a href=\"https:\/\/ksatools.com\/blog\/calorie-calculator-guide\" target=\"_blank\" rel=\"noopener\">\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<\/a>. <\/p> <h2 id=\"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 \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629<\/h2> <ul> <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> <li>\u0627\u0644\u0627\u0639\u062a\u0645\u0627\u062f \u0639\u0644\u0649 BMR \u0641\u0642\u0637 \u0628\u062f\u0644 TDEE.<\/li> <li>\u062e\u0641\u0636 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u062c\u062f\u064b\u0627 \u0645\u0646 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li> <li>\u062a\u062c\u0627\u0647\u0644 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u0633\u0627\u0626\u0644\u0629 \u0645\u062b\u0644 \u0627\u0644\u0639\u0635\u0627\u0626\u0631 \u0648\u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0645\u062d\u0644\u0627\u0629.<\/li> <li>\u062a\u063a\u064a\u064a\u0631 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u064a\u0648\u0645\u064a\u064b\u0627 \u0628\u0646\u0627\u0621\u064b \u0639\u0644\u0649 \u0648\u0632\u0646 \u064a\u0648\u0645 \u0648\u0627\u062d\u062f.<\/li> <li>\u0639\u062f\u0645 \u062a\u0633\u062c\u064a\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0628\u062f\u0642\u0629 \u0639\u0646\u062f \u0645\u062d\u0627\u0648\u0644\u0629 \u0645\u062a\u0627\u0628\u0639\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a.<\/li> <li>\u0646\u0633\u064a\u0627\u0646 \u062a\u0639\u062f\u064a\u0644 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0628\u0639\u062f \u0646\u0632\u0648\u0644 \u0623\u0648 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646.<\/li> <\/ul> <h2>\u0647\u0644 \u0646\u062a\u064a\u062c\u0629 \u062d\u0633\u0627\u0628 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u062f\u0642\u064a\u0642\u0629 \u062f\u0627\u0626\u0645\u064b\u0627\u061f<\/h2> <p>\u0646\u062a\u064a\u062c\u0629 \u062d\u0633\u0627\u0628 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u062a\u0642\u062f\u064a\u0631\u064a\u0629 \u0648\u0644\u064a\u0633\u062a \u0631\u0642\u0645\u064b\u0627 \u0646\u0647\u0627\u0626\u064a\u064b\u0627 \u064a\u0646\u0637\u0628\u0642 \u0639\u0644\u0649 \u0627\u0644\u062c\u0645\u064a\u0639 \u0628\u0646\u0641\u0633 \u0627\u0644\u062f\u0642\u0629. \u0627\u0644\u0645\u0639\u0627\u062f\u0644\u0627\u062a \u062a\u0639\u0637\u064a \u0646\u0642\u0637\u0629 \u0628\u062f\u0627\u064a\u0629 \u062c\u064a\u062f\u0629\u060c \u0644\u0643\u0646 \u062c\u0633\u0645\u0643 \u0642\u062f \u064a\u0633\u062a\u062c\u064a\u0628 \u0628\u0637\u0631\u064a\u0642\u0629 \u0645\u062e\u062a\u0644\u0641\u0629 \u062d\u0633\u0628 \u0627\u0644\u0646\u0648\u0645\u060c \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645\u060c \u0637\u0628\u064a\u0639\u0629 \u0627\u0644\u0637\u0639\u0627\u0645\u060c \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629\u060c \u0627\u0644\u062d\u0627\u0644\u0629 \u0627\u0644\u0635\u062d\u064a\u0629\u060c \u0648\u0646\u0645\u0637 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u064a\u0648\u0645\u064a.<\/p> <p>\u0623\u0641\u0636\u0644 \u0637\u0631\u064a\u0642\u0629 \u0647\u064a \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0646\u062a\u064a\u062c\u0629 \u0643\u0628\u062f\u0627\u064a\u0629\u060c \u062b\u0645 \u0645\u062a\u0627\u0628\u0639\u0629 \u0645\u062a\u0648\u0633\u0637 \u0627\u0644\u0648\u0632\u0646 \u0644\u0645\u062f\u0629 \u0623\u0633\u0628\u0648\u0639\u064a\u0646 \u0625\u0644\u0649 3 \u0623\u0633\u0627\u0628\u064a\u0639. \u0625\u0630\u0627 \u0644\u0645 \u064a\u062a\u062d\u0631\u0643 \u0627\u0644\u0648\u0632\u0646 \u0641\u064a \u0627\u0644\u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0645\u0637\u0644\u0648\u0628\u060c \u0639\u062f\u0651\u0644 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0628\u0645\u0642\u062f\u0627\u0631 100 \u0625\u0644\u0649 200 \u0633\u0639\u0631\u0629.<\/p> <h2>\u0645\u062a\u0649 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0645\u062a\u0627\u0628\u0639\u0629 \u0645\u062e\u062a\u0635\u061f<\/h2> <p>\u064a\u0641\u0636\u0644 \u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0645\u062e\u062a\u0635 \u062a\u063a\u0630\u064a\u0629 \u0623\u0648 \u0637\u0628\u064a\u0628 \u0625\u0630\u0627 \u0643\u0646\u062a \u062d\u0627\u0645\u0644\u064b\u0627\u060c \u0645\u0631\u0636\u0639\u064b\u0627\u060c \u0644\u062f\u064a\u0643 \u0645\u0631\u0636 \u0645\u0632\u0645\u0646\u060c \u062a\u062a\u0646\u0627\u0648\u0644 \u0623\u062f\u0648\u064a\u0629 \u062a\u0624\u062b\u0631 \u0641\u064a \u0627\u0644\u0648\u0632\u0646\u060c \u0644\u062f\u064a\u0643 \u062a\u0627\u0631\u064a\u062e \u0645\u0639 \u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0627\u0644\u0623\u0643\u0644\u060c \u0623\u0648 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0639\u0644\u0627\u062c\u064a. \u0627\u0644\u062d\u0627\u0633\u0628\u0629 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u0642\u062f\u064a\u0631\u060c \u0644\u0643\u0646\u0647\u0627 \u0644\u0627 \u062a\u0633\u062a\u0628\u062f\u0644 \u0627\u0644\u062a\u0642\u064a\u064a\u0645 \u0627\u0644\u0637\u0628\u064a \u0639\u0646\u062f \u0627\u0644\u062d\u0627\u062c\u0629.<\/p> <p>\u0648\u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u062f\u0641\u0643 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0648\u0632\u0646 \u0648\u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0627\u0645\u0629\u060c \u0641\u0642\u062f \u064a\u0641\u064a\u062f\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\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\u062a\u0642\u062f\u064a\u0631 \u0646\u0633\u0628\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u062c\u0633\u0645\u0643.<\/p> <div class=\"ksa-box\"> <h2>\u0627\u0644\u062e\u0644\u0627\u0635\u0629<\/h2> <p>\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 \u062a\u0628\u062f\u0623 \u0645\u0646 BMR\u060c \u062b\u0645 \u0625\u0636\u0627\u0641\u0629 \u0645\u0639\u0627\u0645\u0644 \u0627\u0644\u0646\u0634\u0627\u0637 \u0644\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 TDEE\u060c \u062b\u0645 \u062a\u0639\u062f\u064a\u0644 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u062d\u0633\u0628 \u0627\u0644\u0647\u062f\u0641. \u0627\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0646\u062a\u064a\u062c\u0629 \u0643\u0646\u0642\u0637\u0629 \u0628\u062f\u0627\u064a\u0629\u060c \u0648\u0631\u0627\u0642\u0628 \u0645\u062a\u0648\u0633\u0637 \u0627\u0644\u0648\u0632\u0646 \u0648\u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u0627\u0644\u0623\u062f\u0627\u0621 \u0642\u0628\u0644 \u0625\u062c\u0631\u0627\u0621 \u0623\u064a \u062a\u0639\u062f\u064a\u0644 \u0643\u0628\u064a\u0631.<\/p> <\/div> <div class=\"ksa-cta\"> <p><strong>\u0627\u0628\u062f\u0623 \u0627\u0644\u062d\u0633\u0627\u0628 \u0627\u0644\u0622\u0646 \u0628\u062f\u0642\u0629 \u0623\u0633\u0647\u0644<\/strong><\/p> <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 KSATools \u0644\u0645\u0639\u0631\u0641\u0629 \u0627\u062d\u062a\u064a\u0627\u062c\u0643 \u0627\u0644\u064a\u0648\u0645\u064a \u0628\u0646\u0627\u0621\u064b \u0639\u0644\u0649 \u0628\u064a\u0627\u0646\u0627\u062a\u0643 \u0648\u0647\u062f\u0641\u0643.<\/p> <a 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<\/a> <\/div> <h2 id=\"faq\">\u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u062d\u0648\u0644 \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<\/h2> <h3>\u0643\u064a\u0641 \u0623\u062d\u0633\u0628 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629\u061f<\/h3> <p>\u0627\u062d\u0633\u0628 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0639\u0628\u0631 \u062a\u0642\u062f\u064a\u0631 BMR \u0623\u0648\u0644\u064b\u0627\u060c \u062b\u0645 \u0627\u0636\u0631\u0628\u0647 \u0641\u064a \u0645\u0639\u0627\u0645\u0644 \u0627\u0644\u0646\u0634\u0627\u0637 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 TDEE. \u0628\u0639\u062f \u0630\u0644\u0643 \u0639\u062f\u0651\u0644 \u0627\u0644\u0631\u0642\u0645 \u062d\u0633\u0628 \u0647\u062f\u0641\u0643: \u062a\u062b\u0628\u064a\u062a \u0627\u0644\u0648\u0632\u0646\u060c \u0625\u0646\u0642\u0627\u0635\u0647\u060c \u0623\u0648 \u0632\u064a\u0627\u062f\u062a\u0647. \u064a\u0645\u0643\u0646\u0643 \u0627\u062e\u062a\u0635\u0627\u0631 \u0647\u0630\u0647 \u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0628\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.<\/p> <h3>\u0645\u0627 \u0647\u0648 BMR \u0641\u064a \u062d\u0633\u0627\u0628 \u0627\u0644\u0633\u0639\u0631\u0627\u062a\u061f<\/h3> <p>BMR \u0647\u0648 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u060c \u0648\u064a\u0639\u0646\u064a \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 \u0641\u064a \u062d\u0627\u0644\u0629 \u0627\u0644\u0631\u0627\u062d\u0629 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0648\u0638\u0627\u0626\u0641 \u0627\u0644\u062d\u064a\u0648\u064a\u0629. \u0644\u0627 \u064a\u0634\u0645\u0644 BMR \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u0648 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u064a\u0648\u0645\u064a\u060c \u0644\u0630\u0644\u0643 \u0644\u0627 \u064a\u0643\u0641\u064a \u0648\u062d\u062f\u0647 \u0644\u062a\u062d\u062f\u064a\u062f \u0633\u0639\u0631\u0627\u062a\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u0629.<\/p> <h3>\u0645\u0627 \u0647\u0648 TDEE\u061f<\/h3> <p>TDEE \u0647\u0648 \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\u060c \u0648\u064a\u0639\u0646\u064a \u0639\u062f\u062f \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u062d\u0631\u0642\u0647\u0627 \u062c\u0633\u0645\u0643 \u062e\u0644\u0627\u0644 \u0627\u0644\u064a\u0648\u0645 \u0628\u0639\u062f \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0646\u0634\u0627\u0637 \u0648\u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0625\u0644\u0649 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0627\u0644\u0623\u0633\u0627\u0633\u064a. \u0647\u0630\u0627 \u0627\u0644\u0631\u0642\u0645 \u0647\u0648 \u0627\u0644\u0623\u0646\u0633\u0628 \u0644\u062a\u062d\u062f\u064a\u062f \u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062b\u0628\u0627\u062a.<\/p> <h3>\u0647\u0644 \u0623\u0633\u062a\u062e\u062f\u0645 BMR \u0623\u0645 TDEE \u0644\u062a\u062d\u062f\u064a\u062f \u0623\u0643\u0644\u064a\u061f<\/h3> <p>\u0627\u0633\u062a\u062e\u062f\u0645 TDEE \u0644\u062a\u062d\u062f\u064a\u062f \u0623\u0643\u0644\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u060c \u0644\u0623\u0646 BMR \u064a\u0645\u062b\u0644 \u0633\u0639\u0631\u0627\u062a \u0627\u0644\u0631\u0627\u062d\u0629 \u0641\u0642\u0637. \u0623\u0645\u0627 TDEE \u0641\u064a\u0634\u0645\u0644 \u0646\u0634\u0627\u0637\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u060c \u0644\u0630\u0644\u0643 \u064a\u0639\u0637\u064a \u0635\u0648\u0631\u0629 \u0623\u0642\u0631\u0628 \u0644\u0627\u062d\u062a\u064a\u0627\u062c\u0643 \u0627\u0644\u062d\u0642\u064a\u0642\u064a \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a.<\/p> <h3>\u0643\u0645 \u0623\u062e\u0641\u0636 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0644\u0644\u062a\u0646\u062d\u064a\u0641\u061f<\/h3> <p>\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0628\u062f\u0621 \u0628\u062e\u0641\u0636 300 \u0625\u0644\u0649 500 \u0633\u0639\u0631\u0629 \u0645\u0646 \u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062b\u0628\u0627\u062a \u0627\u0644\u064a\u0648\u0645\u064a\u0629. \u0647\u0630\u0627 \u0627\u0644\u0639\u062c\u0632 \u0645\u0639\u062a\u062f\u0644 \u0648\u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645. \u0644\u0627 \u064a\u064f\u0646\u0635\u062d \u063a\u0627\u0644\u0628\u064b\u0627 \u0628\u062e\u0641\u0636 \u062d\u0627\u062f \u062c\u062f\u064b\u0627 \u0644\u0623\u0646\u0647 \u0642\u062f \u064a\u0632\u064a\u062f \u0627\u0644\u062c\u0648\u0639 \u0648\u064a\u0636\u0639\u0641 \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631\u064a\u0629.<\/p> <h3>\u0643\u0645 \u0623\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646\u061f<\/h3> <p>\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0628\u062f\u0621 \u0628\u0625\u0636\u0627\u0641\u0629 250 \u0625\u0644\u0649 400 \u0633\u0639\u0631\u0629 \u0641\u0648\u0642 \u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062b\u0628\u0627\u062a. \u0625\u0630\u0627 \u0644\u0645 \u064a\u0631\u062a\u0641\u0639 \u0627\u0644\u0648\u0632\u0646 \u0628\u0639\u062f \u0623\u0633\u0628\u0648\u0639\u064a\u0646\u060c \u064a\u0645\u0643\u0646 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627. \u0627\u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0628\u0637\u064a\u0626\u0629 \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u062f\u0647\u0648\u0646.<\/p> <h3>\u0647\u0644 \u062a\u062e\u062a\u0644\u0641 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u062d\u0633\u0628 \u0627\u0644\u0639\u0645\u0631\u061f<\/h3> <p>\u0646\u0639\u0645\u060c \u0627\u0644\u0639\u0645\u0631 \u064a\u0624\u062b\u0631 \u0641\u064a \u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0644\u0623\u0646 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0648\u0646\u0645\u0637 \u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0642\u062f \u062a\u062a\u063a\u064a\u0631 \u0645\u0639 \u0627\u0644\u0648\u0642\u062a. \u0644\u0630\u0644\u0643 \u064a\u062c\u0628 \u0625\u062f\u062e\u0627\u0644 \u0627\u0644\u0639\u0645\u0631 \u0636\u0645\u0646 \u0628\u064a\u0627\u0646\u0627\u062a \u0627\u0644\u062d\u0633\u0627\u0628 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0646\u062a\u064a\u062c\u0629 \u0623\u062f\u0642.<\/p> <h3>\u0647\u0644 \u062a\u062e\u062a\u0644\u0641 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0628\u064a\u0646 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\u0631\u0642\u0645\u064b\u0627 \u062f\u0642\u064a\u0642\u064b\u0627 100%\u061f<\/h3> <p>\u0644\u0627\u060c \u062d\u0627\u0633\u0628\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u062a\u0639\u0637\u064a \u062a\u0642\u062f\u064a\u0631\u064b\u0627 \u0639\u0645\u0644\u064a\u064b\u0627 \u0645\u0628\u0646\u064a\u064b\u0627 \u0639\u0644\u0649 \u0628\u064a\u0627\u0646\u0627\u062a\u0643 \u0648\u0645\u0639\u0627\u062f\u0644\u0627\u062a \u0634\u0627\u0626\u0639\u0629. \u0627\u0644\u0646\u062a\u064a\u062c\u0629 \u0646\u0642\u0637\u0629 \u0628\u062f\u0627\u064a\u0629 \u062c\u064a\u062f\u0629\u060c \u0644\u0643\u0646 \u064a\u062c\u0628 \u062a\u0639\u062f\u064a\u0644\u0647\u0627 \u0644\u0627\u062d\u0642\u064b\u0627 \u062d\u0633\u0628 \u062a\u063a\u064a\u0631 \u0627\u0644\u0648\u0632\u0646 \u0648\u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645.<\/p> <h3>\u0645\u062a\u0649 \u0623\u0639\u062f\u0644 \u0633\u0639\u0631\u0627\u062a\u064a \u0628\u0639\u062f \u0628\u062f\u0621 \u0627\u0644\u0646\u0638\u0627\u0645\u061f<\/h3> <p>\u0644\u0627 \u062a\u0639\u062f\u0651\u0644 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0645\u0646 \u0623\u0648\u0644 \u064a\u0648\u0645. \u0631\u0627\u0642\u0628 \u0645\u062a\u0648\u0633\u0637 \u0627\u0644\u0648\u0632\u0646 \u0644\u0645\u062f\u0629 \u0623\u0633\u0628\u0648\u0639\u064a\u0646 \u0625\u0644\u0649 3 \u0623\u0633\u0627\u0628\u064a\u0639. \u0625\u0630\u0627 \u0644\u0645 \u064a\u062a\u063a\u064a\u0631 \u0627\u0644\u0648\u0632\u0646 \u0641\u064a \u0627\u0644\u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0645\u0637\u0644\u0648\u0628\u060c \u0639\u062f\u0651\u0644 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0628\u0645\u0642\u062f\u0627\u0631 \u0635\u063a\u064a\u0631 \u0628\u062f\u0644 \u062a\u063a\u064a\u064a\u0631 \u0643\u0628\u064a\u0631 \u0648\u0645\u0641\u0627\u062c\u0626.<\/p> <\/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\/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    <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\/calorie-calculator-daily-guide-saudi-arabia\/\" target=\"_blank\" rel=\"noopener\">\n        \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\n      <\/a>\n    <\/li>\n  <\/ul>\n<\/section>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u0627\u0644\u0625\u062c\u0627\u0628\u0629 \u0627\u0644\u0633\u0631\u064a\u0639\u0629 \u064a\u062a\u0645 \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 \u0639\u0628\u0631 \u062a\u0642\u062f\u064a\u0631 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0627\u0644\u0623\u0633\u0627\u0633\u064a BMR \u0623\u0648\u0644\u064b\u0627\u060c \u062b\u0645 \u0636\u0631\u0628\u0647 \u0641\u064a \u0645\u0639\u0627\u0645\u0644 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u064a\u0648\u0645\u064a \u0644\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u064a\u0648\u0645\u064a TDEE. \u0628\u0639\u062f \u0630\u0644\u0643 \u064a\u062a\u0645 \u062a\u0639\u062f\u064a\u0644 \u0627\u0644\u0631\u0642\u0645 \u062d\u0633\u0628 \u0627\u0644\u0647\u062f\u0641: \u062a\u062b\u0628\u064a\u062a \u0627\u0644\u0648\u0632\u0646\u060c \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646\u060c \u0623\u0648 \u0632\u064a\u0627\u062f\u062a\u0647. \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0646\u062a\u064a\u062c\u0629 \u0623\u0633\u0631\u0639 \u0648\u0623\u0643\u062b\u0631 \u062a\u062e\u0635\u064a\u0635\u064b\u0627\u060c \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 KSATools. \u0645\u0639\u0631\u0641\u0629 \u0643\u064a\u0641\u064a\u0629 \u062d\u0633\u0627\u0628 \u0627\u0644\u0633\u0639\u0631\u0627\u062a &#8230; <a title=\"\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\" class=\"read-more\" href=\"https:\/\/wp.ksatools.com\/how-to-calculate-daily-calories\/\" aria-label=\"Read more about \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\">\u0627\u0642\u0631\u0623 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