{"id":460,"date":"2026-07-12T20:08:13","date_gmt":"2026-07-12T17:08:13","guid":{"rendered":"https:\/\/wp.ksatools.com\/?p=460"},"modified":"2026-07-12T20:09:48","modified_gmt":"2026-07-12T17:09:48","slug":"what-is-tdee","status":"publish","type":"post","link":"https:\/\/wp.ksatools.com\/what-is-tdee\/","title":{"rendered":"\u0645\u0627 \u0647\u0648 \u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u064a\u0648\u0645\u064a (TDEE)\u061f \u0648\u0643\u064a\u0641 \u064a\u062a\u0645 \u062d\u0633\u0627\u0628\u0647\u061f"},"content":{"rendered":"\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-warning {\n  background: #FFF9ED;\n  border-right: 5px solid #C58B19;\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: 24px;\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 24px;\n  border-radius: 8px;\n  text-decoration: none;\n  font-weight: 700;\n  margin-top: 10px;\n}\n\n.formula-box {\n  background: #ffffff;\n  border: 2px dashed #077F2C;\n  border-radius: 12px;\n  padding: 20px;\n  margin: 22px 0;\n  text-align: center;\n  font-size: 18px;\n  font-weight: 700;\n}\n<\/style> <div class=\"ksa-box\"> <h2>\u0627\u0644\u0625\u062c\u0627\u0628\u0629 \u0627\u0644\u0633\u0631\u064a\u0639\u0629<\/h2> <p>\u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u064a\u0648\u0645\u064a TDEE \u0647\u0648 \u0627\u0644\u0639\u062f\u062f \u0627\u0644\u062a\u0642\u0631\u064a\u0628\u064a \u0644\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u062d\u0631\u0642\u0647\u0627 \u062c\u0633\u0645\u0643 \u062e\u0644\u0627\u0644 \u064a\u0648\u0645 \u0643\u0627\u0645\u0644. \u064a\u0634\u0645\u0644 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0627\u0644\u0623\u0633\u0627\u0633\u064a BMR\u060c \u0648\u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629\u060c \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629\u060c \u0648\u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u0645\u0633\u062a\u062e\u062f\u0645\u0629 \u0641\u064a \u0647\u0636\u0645 \u0627\u0644\u0637\u0639\u0627\u0645. \u064a\u0633\u0627\u0639\u062f\u0643 TDEE \u0639\u0644\u0649 \u062a\u0642\u062f\u064a\u0631 \u0633\u0639\u0631\u0627\u062a \u062a\u062b\u0628\u064a\u062a \u0627\u0644\u0648\u0632\u0646\u060c \u062b\u0645 \u062a\u0639\u062f\u064a\u0644\u0647\u0627 \u062d\u0633\u0628 \u0647\u062f\u0641 \u0627\u0644\u062a\u0646\u062d\u064a\u0641 \u0623\u0648 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646.<\/p> <p>\u064a\u0645\u0643\u0646\u0643 \u062a\u0642\u062f\u064a\u0631 \u0627\u062d\u062a\u064a\u0627\u062c\u0643 \u0645\u0628\u0627\u0634\u0631\u0629 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\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>.<\/p> <\/div> <p>\u064a\u0639\u0628\u0631 \u0645\u0635\u0637\u0644\u062d TDEE \u0639\u0646 \u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u062a\u064a \u064a\u0633\u062a\u062e\u062f\u0645\u0647\u0627 \u062c\u0633\u0645\u0643 \u062e\u0644\u0627\u0644 24 \u0633\u0627\u0639\u0629. \u0648\u0644\u0627 \u064a\u0642\u062a\u0635\u0631 \u0647\u0630\u0627 \u0627\u0644\u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0639\u0644\u0649 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062d\u0631\u0642\u0647\u0627 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0631\u064a\u0627\u0636\u0629\u060c \u0628\u0644 \u064a\u0634\u0645\u0644 \u0623\u064a\u0636\u064b\u0627 \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u062a\u064a \u064a\u062d\u062a\u0627\u062c\u0647\u0627 \u062c\u0633\u0645\u0643 \u0644\u0644\u062a\u0646\u0641\u0633\u060c \u0648\u0636\u062e \u0627\u0644\u062f\u0645\u060c \u0648\u062a\u0634\u063a\u064a\u0644 \u0627\u0644\u0623\u0639\u0636\u0627\u0621\u060c \u0648\u0627\u0644\u0645\u0634\u064a\u060c \u0648\u0627\u0644\u0639\u0645\u0644\u060c \u0648\u0627\u0644\u062d\u0631\u0643\u0629 \u063a\u064a\u0631 \u0627\u0644\u0645\u0642\u0635\u0648\u062f\u0629\u060c \u0648\u0647\u0636\u0645 \u0627\u0644\u0637\u0639\u0627\u0645.<\/p> <p>\u0641\u0647\u0645 TDEE \u0645\u0647\u0645 \u0644\u0623\u0646\u0647 \u064a\u0642\u062f\u0645 \u0631\u0642\u0645\u064b\u0627 \u0639\u0645\u0644\u064a\u064b\u0627 \u0623\u0642\u0631\u0628 \u0625\u0644\u0649 \u0627\u062d\u062a\u064a\u0627\u062c\u0643 \u0627\u0644\u064a\u0648\u0645\u064a \u0627\u0644\u0641\u0639\u0644\u064a \u0645\u0646 \u0627\u0644\u0627\u0639\u062a\u0645\u0627\u062f \u0639\u0644\u0649 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0648\u062d\u062f\u0647. \u0641\u0639\u0646\u062f\u0645\u0627 \u062a\u0639\u0631\u0641 \u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062b\u0628\u0627\u062a \u0627\u0644\u062a\u0642\u0631\u064a\u0628\u064a\u0629\u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647\u0627 \u0643\u0646\u0642\u0637\u0629 \u0628\u062f\u0627\u064a\u0629 \u0644\u062a\u0646\u0638\u064a\u0645 \u0627\u0644\u0637\u0639\u0627\u0645 \u062d\u0633\u0628 \u0647\u062f\u0641\u0643\u060c \u062b\u0645 \u0645\u062a\u0627\u0628\u0639\u0629 \u0627\u0644\u0648\u0632\u0646 \u0648\u062a\u0639\u062f\u064a\u0644 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0648\u0641\u0642 \u0627\u0633\u062a\u062c\u0627\u0628\u0629 \u062c\u0633\u0645\u0643.<\/p> <div class=\"ksa-cta\"> <p><strong>\u0627\u0639\u0631\u0641 \u0625\u062c\u0645\u0627\u0644\u064a \u0627\u062d\u062a\u064a\u0627\u062c\u0643 \u0627\u0644\u064a\u0648\u0645\u064a \u0645\u0646 \u0627\u0644\u0637\u0627\u0642\u0629<\/strong><\/p> <p>\u0623\u062f\u062e\u0644 \u0627\u0644\u0639\u0645\u0631 \u0648\u0627\u0644\u0637\u0648\u0644 \u0648\u0627\u0644\u0648\u0632\u0646 \u0648\u0627\u0644\u062c\u0646\u0633 \u0648\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u0634\u0627\u0637 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062a\u0642\u062f\u064a\u0631 \u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062b\u0628\u0627\u062a \u0648\u0627\u0644\u062a\u0646\u062d\u064a\u0641 \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646.<\/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> <ul> <li><a href=\"#definition\">\u0645\u0627 \u0647\u0648 TDEE\u061f<\/a><\/li> <li><a href=\"#components\">\u0645\u0645 \u064a\u062a\u0643\u0648\u0646 \u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u061f<\/a><\/li> <li><a href=\"#calculation\">\u0643\u064a\u0641 \u064a\u062a\u0645 \u062d\u0633\u0627\u0628 TDEE\u061f<\/a><\/li> <li><a href=\"#activity-factor\">\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<\/a><\/li> <li><a href=\"#difference\">\u0645\u0627 \u0627\u0644\u0641\u0631\u0642 \u0628\u064a\u0646 BMR \u0648TDEE\u061f<\/a><\/li> <li><a href=\"#goals\">\u0643\u064a\u0641 \u062a\u0633\u062a\u062e\u062f\u0645 TDEE \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 TDEE<\/a><\/li> <li><a href=\"#accuracy\">\u0645\u0627 \u0645\u062f\u0649 \u062f\u0642\u0629 TDEE\u061f<\/a><\/li> <li><a href=\"#mistakes\">\u0623\u062e\u0637\u0627\u0621 \u0634\u0627\u0626\u0639\u0629 \u0639\u0646\u062f \u0627\u0633\u062a\u062e\u062f\u0627\u0645 TDEE<\/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=\"definition\">\u0645\u0627 \u0647\u0648 \u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u064a\u0648\u0645\u064a TDEE\u061f<\/h2> <p>\u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u060c \u0623\u0648 Total Daily Energy Expenditure\u060c \u0647\u0648 \u062a\u0642\u062f\u064a\u0631 \u0644\u0639\u062f\u062f \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u0633\u062a\u0647\u0644\u0643\u0647\u0627 \u062c\u0633\u0645\u0643 \u062e\u0644\u0627\u0644 \u064a\u0648\u0645 \u0643\u0627\u0645\u0644. \u0648\u064a\u0634\u0645\u0644 \u0647\u0630\u0627 \u0627\u0644\u0631\u0642\u0645 \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u0644\u0627\u0632\u0645\u0629 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0648\u0638\u0627\u0626\u0641 \u0627\u0644\u062d\u064a\u0648\u064a\u0629\u060c \u0648\u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u0645\u0633\u062a\u062e\u062f\u0645\u0629 \u0641\u064a \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629\u060c \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629\u060c \u0648\u0647\u0636\u0645 \u0627\u0644\u0637\u0639\u0627\u0645.<\/p> <p>\u0625\u0630\u0627 \u062a\u0646\u0627\u0648\u0644\u062a \u0639\u062f\u062f\u064b\u0627 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0642\u0631\u064a\u0628\u064b\u0627 \u0645\u0646 TDEE\u060c \u064a\u0645\u064a\u0644 \u0648\u0632\u0646\u0643 \u0625\u0644\u0649 \u0627\u0644\u062b\u0628\u0627\u062a \u0645\u0639 \u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a. \u0648\u0625\u0630\u0627 \u062a\u0646\u0627\u0648\u0644\u062a \u0633\u0639\u0631\u0627\u062a \u0623\u0642\u0644 \u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u0631\u0642\u0645\u060c \u0641\u0642\u062f \u064a\u0646\u062e\u0641\u0636 \u0627\u0644\u0648\u0632\u0646. \u0623\u0645\u0627 \u0625\u0630\u0627 \u062a\u0646\u0627\u0648\u0644\u062a \u0633\u0639\u0631\u0627\u062a \u0623\u0639\u0644\u0649 \u0645\u0646\u0647 \u0628\u0635\u0648\u0631\u0629 \u0645\u0633\u062a\u0645\u0631\u0629\u060c \u0641\u0642\u062f \u064a\u0632\u062f\u0627\u062f \u0627\u0644\u0648\u0632\u0646.<\/p> <div class=\"ksa-note\"> <p><strong>\u0645\u062b\u0627\u0644 \u0645\u0628\u0633\u0637:<\/strong> \u0625\u0630\u0627 \u0643\u0627\u0646 TDEE \u0644\u062f\u064a\u0643 2,400 \u0633\u0639\u0631\u0629 \u064a\u0648\u0645\u064a\u064b\u0627\u060c \u0641\u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0623\u0646 \u062c\u0633\u0645\u0643 \u064a\u0633\u062a\u0647\u0644\u0643 \u0646\u062d\u0648 2,400 \u0633\u0639\u0631\u0629 \u0641\u064a \u064a\u0648\u0645\u0643 \u0627\u0644\u0645\u0639\u062a\u0627\u062f. \u062a\u0646\u0627\u0648\u0644 \u0643\u0645\u064a\u0629 \u0642\u0631\u064a\u0628\u0629 \u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u0631\u0642\u0645 \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062b\u0628\u064a\u062a \u0627\u0644\u0648\u0632\u0646\u060c \u0628\u064a\u0646\u0645\u0627 \u064a\u0624\u062f\u064a \u0627\u0644\u0646\u0642\u0635 \u0623\u0648 \u0627\u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0645\u0633\u062a\u0645\u0631\u0629 \u0625\u0644\u0649 \u062a\u063a\u064a\u0631\u0647.<\/p> <\/div> <p>\u0644\u0627 \u064a\u0639\u062f TDEE \u0631\u0642\u0645\u064b\u0627 \u062b\u0627\u0628\u062a\u064b\u0627 \u0637\u0648\u0627\u0644 \u0627\u0644\u062d\u064a\u0627\u0629. \u0641\u0642\u062f \u064a\u062a\u063a\u064a\u0631 \u0639\u0646\u062f \u062a\u063a\u064a\u0631 \u0627\u0644\u0648\u0632\u0646\u060c \u0623\u0648 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u062d\u0631\u0643\u0629\u060c \u0623\u0648 \u0639\u062f\u062f \u0623\u064a\u0627\u0645 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u060c \u0623\u0648 \u0637\u0628\u064a\u0639\u0629 \u0627\u0644\u0639\u0645\u0644\u060c \u0623\u0648 \u062a\u0631\u0643\u064a\u0628 \u0627\u0644\u062c\u0633\u0645. \u0644\u0630\u0644\u0643 \u064a\u062c\u0628 \u0627\u0644\u062a\u0639\u0627\u0645\u0644 \u0645\u0639\u0647 \u0643\u0646\u0642\u0637\u0629 \u0628\u062f\u0627\u064a\u0629 \u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0645\u0631\u0627\u062c\u0639\u0629\u060c \u0644\u0627 \u0643\u0631\u0642\u0645 \u0646\u0647\u0627\u0626\u064a \u062f\u0642\u064a\u0642 \u0644\u0643\u0644 \u064a\u0648\u0645.<\/p> <h2 id=\"components\">\u0645\u0645 \u064a\u062a\u0643\u0648\u0646 \u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u061f<\/h2> <p>\u064a\u062a\u0643\u0648\u0646 TDEE \u0645\u0646 \u0639\u062f\u0629 \u0623\u062c\u0632\u0627\u0621 \u062a\u0639\u0645\u0644 \u0645\u0639\u064b\u0627 \u0644\u062a\u062d\u062f\u064a\u062f \u0625\u062c\u0645\u0627\u0644\u064a \u0645\u0627 \u064a\u0633\u062a\u0647\u0644\u0643\u0647 \u062c\u0633\u0645\u0643 \u0645\u0646 \u0627\u0644\u0637\u0627\u0642\u0629 \u062e\u0644\u0627\u0644 \u0627\u0644\u064a\u0648\u0645. \u062a\u062e\u062a\u0644\u0641 \u0646\u0633\u0628\u0629 \u0645\u0633\u0627\u0647\u0645\u0629 \u0643\u0644 \u062c\u0632\u0621 \u0645\u0646 \u0634\u062e\u0635 \u0625\u0644\u0649 \u0622\u062e\u0631\u060c \u0644\u0643\u0646 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u062a\u0628\u0642\u0649 \u0645\u062a\u0634\u0627\u0628\u0647\u0629.<\/p> <table> <thead> <tr> <th>\u0627\u0644\u0645\u0643\u0648\u0646<\/th> <th>\u0645\u0627 \u0627\u0644\u0630\u064a \u064a\u0645\u062b\u0644\u0647\u061f<\/th> <th>\u0623\u0645\u062b\u0644\u0629<\/th> <\/tr> <\/thead> <tbody> <tr> <td>\u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0627\u0644\u0623\u0633\u0627\u0633\u064a BMR<\/td> <td>\u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u0644\u0627\u0632\u0645\u0629 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0648\u0638\u0627\u0626\u0641 \u0627\u0644\u062d\u064a\u0648\u064a\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0631\u0627\u062d\u0629.<\/td> <td>\u0627\u0644\u062a\u0646\u0641\u0633\u060c \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628\u060c \u0639\u0645\u0644 \u0627\u0644\u062f\u0645\u0627\u063a\u060c \u062a\u0646\u0638\u064a\u0645 \u062d\u0631\u0627\u0631\u0629 \u0627\u0644\u062c\u0633\u0645.<\/td> <\/tr> <tr> <td>\u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u064a\u0648\u0645\u064a \u063a\u064a\u0631 \u0627\u0644\u0631\u064a\u0627\u0636\u064a<\/td> <td>\u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u0645\u0633\u062a\u062e\u062f\u0645\u0629 \u0641\u064a \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u062e\u0627\u0631\u062c \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u0638\u0645\u0629.<\/td> <td>\u0627\u0644\u0645\u0634\u064a \u062f\u0627\u062e\u0644 \u0627\u0644\u0645\u0646\u0632\u0644\u060c \u0627\u0644\u0648\u0642\u0648\u0641\u060c \u0635\u0639\u0648\u062f \u0627\u0644\u062f\u0631\u062c\u060c \u0627\u0644\u0623\u0639\u0645\u0627\u0644 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629.<\/td> <\/tr> <tr> <td>\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/td> <td>\u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u0645\u0633\u062a\u0647\u0644\u0643\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0648\u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0645\u0642\u0635\u0648\u062f\u0629.<\/td> <td>\u0627\u0644\u0645\u0634\u064a \u0627\u0644\u0633\u0631\u064a\u0639\u060c \u0627\u0644\u062c\u0631\u064a\u060c \u0627\u0644\u0633\u0628\u0627\u062d\u0629\u060c \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629.<\/td> <\/tr> <tr> <td>\u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u062d\u0631\u0627\u0631\u064a \u0644\u0644\u0637\u0639\u0627\u0645<\/td> <td>\u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u062a\u064a \u064a\u0633\u062a\u062e\u062f\u0645\u0647\u0627 \u0627\u0644\u062c\u0633\u0645 \u0644\u0647\u0636\u0645 \u0627\u0644\u0637\u0639\u0627\u0645 \u0648\u0627\u0645\u062a\u0635\u0627\u0635\u0647 \u0648\u0645\u0639\u0627\u0644\u062c\u062a\u0647.<\/td> <td>\u0647\u0636\u0645 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u062f\u0647\u0648\u0646.<\/td> <\/tr> <\/tbody> <\/table> <h3>\u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0627\u0644\u0623\u0633\u0627\u0633\u064a BMR<\/h3> <p>\u064a\u0645\u062b\u0644 BMR \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0645\u0646 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0637\u0627\u0642\u0629. \u0648\u0647\u0648 \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 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0631\u0627\u062d\u0629 \u0644\u062a\u0634\u063a\u064a\u0644 \u0627\u0644\u0623\u0639\u0636\u0627\u0621 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0639\u0645\u0644\u064a\u0627\u062a \u0627\u0644\u062d\u064a\u0648\u064a\u0629. \u0644\u0643\u0646\u0647 \u0644\u0627 \u064a\u0634\u0645\u0644 \u0627\u0644\u0639\u0645\u0644 \u0623\u0648 \u0627\u0644\u0645\u0634\u064a \u0623\u0648 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646\u060c \u0648\u0644\u0630\u0644\u0643 \u0644\u0627 \u064a\u0643\u0641\u064a \u0648\u062d\u062f\u0647 \u0644\u062a\u062d\u062f\u064a\u062f \u0627\u062d\u062a\u064a\u0627\u062c\u0643 \u0627\u0644\u064a\u0648\u0645\u064a \u0627\u0644\u0643\u0627\u0645\u0644.<\/p> <h3>\u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u063a\u064a\u0631 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/h3> <p>\u062a\u0634\u0645\u0644 \u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0629 \u062c\u0645\u064a\u0639 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u0635\u063a\u064a\u0631\u0629 \u0627\u0644\u062a\u064a \u062a\u0642\u0648\u0645 \u0628\u0647\u0627 \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0627\u0644\u064a\u0648\u0645 \u062f\u0648\u0646 \u0627\u0639\u062a\u0628\u0627\u0631\u0647\u0627 \u062a\u0645\u0631\u064a\u0646\u064b\u0627. \u0642\u062f \u064a\u0643\u0648\u0646 \u0647\u0630\u0627 \u0627\u0644\u062c\u0632\u0621 \u0645\u0646\u062e\u0641\u0636\u064b\u0627 \u0644\u062f\u0649 \u0627\u0644\u0634\u062e\u0635 \u0627\u0644\u0630\u064a \u064a\u062c\u0644\u0633 \u0645\u0639\u0638\u0645 \u0627\u0644\u064a\u0648\u0645\u060c \u0648\u0645\u0631\u062a\u0641\u0639\u064b\u0627 \u0644\u062f\u0649 \u0634\u062e\u0635 \u064a\u0639\u0645\u0644 \u0641\u064a \u0648\u0638\u064a\u0641\u0629 \u062d\u0631\u0643\u064a\u0629 \u0623\u0648 \u064a\u0645\u0634\u064a \u0643\u062b\u064a\u0631\u064b\u0627.<\/p> <p>\u0648\u0644\u0647\u0630\u0627 \u0642\u062f \u064a\u062e\u062a\u0644\u0641 TDEE \u0628\u064a\u0646 \u0634\u062e\u0635\u064a\u0646 \u0644\u0647\u0645\u0627 \u0627\u0644\u0639\u0645\u0631 \u0648\u0627\u0644\u0648\u0632\u0646 \u0648\u0627\u0644\u0637\u0648\u0644 \u0646\u0641\u0633\u0647\u060c \u0625\u0630\u0627 \u0643\u0627\u0646 \u0623\u062d\u062f\u0647\u0645\u0627 \u064a\u0639\u0645\u0644 \u0641\u064a \u0645\u0643\u062a\u0628 \u0648\u0627\u0644\u0622\u062e\u0631 \u064a\u062a\u062d\u0631\u0643 \u0645\u0639\u0638\u0645 \u0633\u0627\u0639\u0627\u062a \u0627\u0644\u064a\u0648\u0645.<\/p> <h3>\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/h3> <p>\u062a\u0632\u064a\u062f \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0637\u0627\u0642\u0629\u060c \u0644\u0643\u0646 \u062a\u0623\u062b\u064a\u0631\u0647\u0627 \u064a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0646\u0648\u0639 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0645\u062f\u062a\u0647 \u0648\u0634\u062f\u062a\u0647 \u0648\u062a\u0643\u0631\u0627\u0631\u0647. \u062c\u0644\u0633\u0629 \u062a\u062f\u0631\u064a\u0628 \u0648\u0627\u062d\u062f\u0629 \u0644\u0627 \u062a\u062d\u062f\u062f TDEE \u0648\u062d\u062f\u0647\u0627\u061b \u0644\u0623\u0646 \u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0644\u062d\u0631\u0643\u0629 \u062e\u0644\u0627\u0644 \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0623\u0647\u0645 \u0645\u0646 \u064a\u0648\u0645 \u0648\u0627\u062d\u062f \u0645\u0646\u0641\u0631\u062f.<\/p> <h3>\u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u0645\u0633\u062a\u062e\u062f\u0645\u0629 \u0641\u064a \u0647\u0636\u0645 \u0627\u0644\u0637\u0639\u0627\u0645<\/h3> <p>\u064a\u062d\u062a\u0627\u062c \u0627\u0644\u062c\u0633\u0645 \u0625\u0644\u0649 \u0637\u0627\u0642\u0629 \u0644\u062a\u0643\u0633\u064a\u0631 \u0627\u0644\u0637\u0639\u0627\u0645 \u0648\u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0648\u0627\u0644\u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0645\u0646\u0647\u0627. \u062a\u062e\u062a\u0644\u0641 \u0647\u0630\u0647 \u0627\u0644\u0637\u0627\u0642\u0629 \u062d\u0633\u0628 \u062a\u0631\u0643\u064a\u0628 \u0627\u0644\u0648\u062c\u0628\u0629\u060c \u0648\u064a\u062d\u062a\u0627\u062c \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0639\u0627\u062f\u0629 \u0625\u0644\u0649 \u062c\u0647\u062f \u0647\u0636\u0645\u064a \u0623\u0643\u0628\u0631 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0644\u0643\u0646 \u0647\u0630\u0627 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0644\u0627 \u064a\u0644\u063a\u064a \u0623\u0647\u0645\u064a\u0629 \u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a.<\/p> <h2 id=\"calculation\">\u0643\u064a\u0641 \u064a\u062a\u0645 \u062d\u0633\u0627\u0628 \u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u064a\u0648\u0645\u064a TDEE\u061f<\/h2> <p>\u064a\u062a\u0645 \u062d\u0633\u0627\u0628 TDEE \u063a\u0627\u0644\u0628\u064b\u0627 \u0639\u0644\u0649 \u0645\u0631\u062d\u0644\u062a\u064a\u0646. \u0623\u0648\u0644\u064b\u0627 \u064a\u062a\u0645 \u062a\u0642\u062f\u064a\u0631 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0627\u0644\u0623\u0633\u0627\u0633\u064a BMR \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0639\u0645\u0631 \u0648\u0627\u0644\u062c\u0646\u0633 \u0648\u0627\u0644\u0637\u0648\u0644 \u0648\u0627\u0644\u0648\u0632\u0646. \u0628\u0639\u062f \u0630\u0644\u0643 \u064a\u062a\u0645 \u0636\u0631\u0628 BMR \u0641\u064a \u0645\u0639\u0627\u0645\u0644 \u064a\u0639\u0643\u0633 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u064a\u0648\u0645\u064a.<\/p> <div class=\"formula-box\"> TDEE = BMR \u00d7 \u0645\u0639\u0627\u0645\u0644 \u0627\u0644\u0646\u0634\u0627\u0637 <\/div> <p>\u062a\u0639\u0637\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0639\u0627\u062f\u0644\u0629 \u062a\u0642\u062f\u064a\u0631\u064b\u0627 \u0644\u0625\u062c\u0645\u0627\u0644\u064a \u0645\u0627 \u064a\u0633\u062a\u0647\u0644\u0643\u0647 \u062c\u0633\u0645\u0643 \u0645\u0646 \u0627\u0644\u0637\u0627\u0642\u0629 \u062e\u0644\u0627\u0644 \u064a\u0648\u0645 \u0645\u0639\u062a\u0627\u062f. \u0648\u0643\u0644\u0645\u0627 \u0643\u0627\u0646 \u0627\u062e\u062a\u064a\u0627\u0631 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u0634\u0627\u0637 \u0648\u0627\u0642\u0639\u064a\u064b\u0627\u060c \u0643\u0627\u0646\u062a \u0627\u0644\u0646\u062a\u064a\u062c\u0629 \u0623\u0642\u0631\u0628 \u0625\u0644\u0649 \u0627\u062d\u062a\u064a\u0627\u062c\u0643 \u0627\u0644\u062d\u0642\u064a\u0642\u064a.<\/p> <table> <thead> <tr> <th>\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u0634\u0627\u0637<\/th> <th>\u0627\u0644\u0648\u0635\u0641 \u0627\u0644\u0639\u0645\u0644\u064a<\/th> <th>\u0645\u0639\u0627\u0645\u0644 \u0627\u0644\u0646\u0634\u0627\u0637 \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 \u064a\u0648\u0645\u064a\u0629 \u0645\u062d\u062f\u0648\u062f\u0629\u060c \u062f\u0648\u0646 \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 \u0645\u0646 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 \u0645\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\u062a\u0648\u0633\u0637\u0629.<\/td> <td>1.55<\/td> <\/tr> <tr> <td>\u0646\u0634\u0627\u0637 \u0645\u0631\u062a\u0641\u0639<\/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 \u062c\u062f\u064b\u0627 \u0623\u0648 \u0639\u0645\u0644 \u0628\u062f\u0646\u064a \u0634\u0627\u0642 \u0628\u0635\u0648\u0631\u0629 \u064a\u0648\u0645\u064a\u0629.<\/td> <td>1.9<\/td> <\/tr> <\/tbody> <\/table> <h3>\u0645\u062b\u0627\u0644 \u0639\u0645\u0644\u064a \u0639\u0644\u0649 \u062d\u0633\u0627\u0628 TDEE<\/h3> <p>\u0644\u0646\u0641\u062a\u0631\u0636 \u0623\u0646 \u0634\u062e\u0635\u064b\u0627 \u0644\u062f\u064a\u0647 \u0645\u0639\u062f\u0644 \u0623\u064a\u0636 \u0623\u0633\u0627\u0633\u064a \u064a\u0633\u0627\u0648\u064a 1,700 \u0633\u0639\u0631\u0629 \u064a\u0648\u0645\u064a\u064b\u0627\u060c \u0648\u0645\u0633\u062a\u0648\u0649 \u0646\u0634\u0627\u0637\u0647 \u0645\u062a\u0648\u0633\u0637 \u0628\u0645\u0639\u0627\u0645\u0644 1.55.<\/p> <div class=\"ksa-note\"> <p><strong>\u0627\u0644\u062d\u0633\u0627\u0628:<\/strong><\/p> <p>1,700 \u00d7 1.55 = 2,635 \u0633\u0639\u0631\u0629 \u064a\u0648\u0645\u064a\u064b\u0627 \u062a\u0642\u0631\u064a\u0628\u064b\u0627.<\/p> <\/div> <p>\u062a\u0639\u0646\u064a \u0627\u0644\u0646\u062a\u064a\u062c\u0629 \u0623\u0646 \u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062b\u0628\u0627\u062a \u0627\u0644\u0645\u0642\u062f\u0631\u0629 \u0644\u0647\u0630\u0627 \u0627\u0644\u0634\u062e\u0635 \u062a\u0628\u0644\u063a \u0646\u062d\u0648 2,635 \u0633\u0639\u0631\u0629 \u0641\u064a \u0627\u0644\u064a\u0648\u0645. \u0644\u0627 \u064a\u0639\u0646\u064a \u0630\u0644\u0643 \u0623\u0646 \u062c\u0633\u0645\u0647 \u0633\u064a\u062d\u0631\u0642 \u0627\u0644\u0631\u0642\u0645 \u0646\u0641\u0633\u0647 \u0628\u062f\u0642\u0629 \u0643\u0644 \u064a\u0648\u0645\u060c \u0628\u0644 \u0647\u0648 \u0645\u062a\u0648\u0633\u0637 \u062a\u0642\u0631\u064a\u0628\u064a \u064a\u0645\u0643\u0646 \u0627\u062e\u062a\u0628\u0627\u0631\u0647 \u0639\u0628\u0631 \u0645\u062a\u0627\u0628\u0639\u0629 \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.<\/p> <div class=\"ksa-warning\">\n  <p><strong>\u062a\u0646\u0628\u064a\u0647:<\/strong> \u0623\u0643\u0628\u0631 \u0645\u0635\u062f\u0631 \u0644\u0644\u062e\u0637\u0623 \u0641\u064a \u062d\u0633\u0627\u0628 TDEE \u0647\u0648 \u0627\u0644\u0645\u0628\u0627\u0644\u063a\u0629 \u0641\u064a \u062a\u0642\u062f\u064a\u0631 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u0634\u0627\u0637. \u0627\u062e\u062a\u0631 \u0627\u0644\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0630\u064a \u064a\u0635\u0641 \u064a\u0648\u0645\u0643 \u0643\u0627\u0645\u0644\u064b\u0627\u060c \u0644\u0627 \u0639\u062f\u062f \u0645\u0631\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u062d\u062f\u0647.<\/p>\n<\/div>\n\n<h2 id=\"activity-factor\">\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>\n\n  <p>\u064a\u064f\u0639\u062f \u0627\u062e\u062a\u064a\u0627\u0631 \u0645\u0639\u0627\u0645\u0644 \u0627\u0644\u0646\u0634\u0627\u0637 \u0645\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u062e\u0637\u0648\u0627\u062a \u062a\u0623\u062b\u064a\u0631\u064b\u0627 \u0641\u064a \u062f\u0642\u0629 \u062d\u0633\u0627\u0628 TDEE. \u0641\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u064a\u062e\u062a\u0627\u0631\u0648\u0646 \u0645\u0633\u062a\u0648\u0649 \u0646\u0634\u0627\u0637 \u0623\u0639\u0644\u0649 \u0645\u0646 \u0627\u0644\u0648\u0627\u0642\u0639\u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u062a\u0642\u062f\u064a\u0631 \u0627\u062d\u062a\u064a\u0627\u062c \u064a\u0648\u0645\u064a \u0623\u0643\u0628\u0631 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u062d\u0631\u0642\u0647\u0627 \u0627\u0644\u062c\u0633\u0645 \u0641\u0639\u0644\u064a\u064b\u0627.<\/p>\n\n  <p>\u0639\u0646\u062f \u062a\u062d\u062f\u064a\u062f \u0645\u0633\u062a\u0648\u0649 \u0646\u0634\u0627\u0637\u0643\u060c \u0642\u064a\u0651\u0645 \u0645\u062a\u0648\u0633\u0637 \u0623\u0633\u0628\u0648\u0639\u0643 \u0628\u0627\u0644\u0643\u0627\u0645\u0644\u060c \u0648\u0644\u064a\u0633 \u0623\u0641\u0636\u0644 \u064a\u0648\u0645 \u062a\u062f\u0631\u064a\u0628 \u0644\u062f\u064a\u0643. \u0641\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062a\u0645\u0631\u0646 \u062b\u0644\u0627\u062b \u0645\u0631\u0627\u062a \u0623\u0633\u0628\u0648\u0639\u064a\u064b\u0627 \u0644\u0643\u0646\u0643 \u062a\u062c\u0644\u0633 \u0645\u0639\u0638\u0645 \u0633\u0627\u0639\u0627\u062a \u0627\u0644\u064a\u0648\u0645\u060c \u0641\u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0645\u062a\u0648\u0633\u0637 \u0623\u0648 \u0627\u0644\u062e\u0641\u064a\u0641 \u0628\u062d\u0633\u0628 \u0637\u0628\u064a\u0639\u0629 \u062d\u0631\u0643\u062a\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u0629.<\/p>\n\n  <table>\n    <thead>\n      <tr>\n        <th>\u0625\u0630\u0627 \u0643\u0646\u062a&#8230;<\/th>\n        <th>\u0641\u0627\u062e\u062a\u0631 \u063a\u0627\u0644\u0628\u064b\u0627<\/th>\n      <\/tr>\n    <\/thead>\n    <tbody>\n      <tr>\n        <td>\u062a\u0639\u0645\u0644 \u0641\u064a \u0645\u0643\u062a\u0628 \u0648\u0644\u0627 \u062a\u0645\u0627\u0631\u0633 \u0627\u0644\u0631\u064a\u0627\u0636\u0629<\/td>\n        <td>\u0642\u0644\u064a\u0644 \u0627\u0644\u062d\u0631\u0643\u0629<\/td>\n      <\/tr>\n      <tr>\n        <td>\u062a\u0645\u0627\u0631\u0633 \u0627\u0644\u0645\u0634\u064a \u0623\u0648 \u062a\u0645\u0627\u0631\u064a\u0646 \u062e\u0641\u064a\u0641\u0629 \u0639\u062f\u0629 \u0645\u0631\u0627\u062a \u0623\u0633\u0628\u0648\u0639\u064a\u064b\u0627<\/td>\n        <td>\u0646\u0634\u0627\u0637 \u062e\u0641\u064a\u0641<\/td>\n      <\/tr>\n      <tr>\n        <td>\u062a\u062a\u0645\u0631\u0646 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 3 \u0625\u0644\u0649 5 \u0623\u064a\u0627\u0645 \u0623\u0633\u0628\u0648\u0639\u064a\u064b\u0627<\/td>\n        <td>\u0646\u0634\u0627\u0637 \u0645\u062a\u0648\u0633\u0637<\/td>\n      <\/tr>\n      <tr>\n        <td>\u062a\u062a\u062f\u0631\u0628 \u0628\u0642\u0648\u0629 \u0645\u0639\u0638\u0645 \u0623\u064a\u0627\u0645 \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0623\u0648 \u062a\u0639\u0645\u0644 \u0641\u064a \u0648\u0638\u064a\u0641\u0629 \u0628\u062f\u0646\u064a\u0629<\/td>\n        <td>\u0646\u0634\u0627\u0637 \u0645\u0631\u062a\u0641\u0639<\/td>\n      <\/tr>\n      <tr>\n        <td>\u062a\u062a\u062f\u0631\u0628 \u0645\u0631\u062a\u064a\u0646 \u064a\u0648\u0645\u064a\u064b\u0627 \u0623\u0648 \u062a\u0645\u0627\u0631\u0633 \u0639\u0645\u0644\u064b\u0627 \u0628\u062f\u0646\u064a\u064b\u0627 \u0634\u0627\u0642\u064b\u0627 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631<\/td>\n        <td>\u0646\u0634\u0627\u0637 \u0634\u062f\u064a\u062f<\/td>\n      <\/tr>\n    <\/tbody>\n  <\/table>\n\n  <div class=\"ksa-note\">\n    <p><strong>\u0646\u0635\u064a\u062d\u0629:<\/strong> \u0625\u0630\u0627 \u0644\u0645 \u062a\u0643\u0646 \u0645\u062a\u0623\u0643\u062f\u064b\u0627 \u0645\u0646 \u0645\u0633\u062a\u0648\u0649 \u0646\u0634\u0627\u0637\u0643\u060c \u0641\u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0623\u0642\u0644 \u062b\u0645 \u0645\u062a\u0627\u0628\u0639\u0629 \u0627\u0644\u0648\u0632\u0646 \u0644\u0645\u062f\u0629 \u0623\u0633\u0628\u0648\u0639\u064a\u0646 \u0625\u0644\u0649 \u062b\u0644\u0627\u062b\u0629 \u0623\u0633\u0627\u0628\u064a\u0639 \u0648\u0625\u062c\u0631\u0627\u0621 \u0627\u0644\u062a\u0639\u062f\u064a\u0644 \u0639\u0646\u062f \u0627\u0644\u062d\u0627\u062c\u0629.<\/p>\n  <\/div>\n\n  <h2 id=\"difference\">\u0645\u0627 \u0627\u0644\u0641\u0631\u0642 \u0628\u064a\u0646 BMR \u0648TDEE\u061f<\/h2>\n\n  <p>\u064a\u062e\u0644\u0637 \u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0628\u064a\u0646 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0627\u0644\u0623\u0633\u0627\u0633\u064a BMR \u0648\u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u064a\u0648\u0645\u064a TDEE\u060c \u0631\u063a\u0645 \u0623\u0646 \u0644\u0643\u0644 \u0645\u0646\u0647\u0645\u0627 \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u064b\u0627 \u0645\u062e\u062a\u0644\u0641\u064b\u0627.<\/p>\n\n  <table>\n    <thead>\n      <tr>\n        <th>\u0648\u062c\u0647 \u0627\u0644\u0645\u0642\u0627\u0631\u0646\u0629<\/th>\n        <th>BMR<\/th>\n        <th>TDEE<\/th>\n      <\/tr>\n    <\/thead>\n    <tbody>\n      <tr>\n        <td>\u0627\u0644\u062a\u0639\u0631\u064a\u0641<\/td>\n        <td>\u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u062a\u064a \u064a\u062d\u062a\u0627\u062c\u0647\u0627 \u0627\u0644\u062c\u0633\u0645 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0631\u0627\u062d\u0629.<\/td>\n        <td>\u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u062a\u064a \u064a\u062d\u0631\u0642\u0647\u0627 \u0627\u0644\u062c\u0633\u0645 \u062e\u0644\u0627\u0644 \u0627\u0644\u064a\u0648\u0645.<\/td>\n      <\/tr>\n      <tr>\n        <td>\u064a\u0634\u0645\u0644 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u064a\u0648\u0645\u064a\u061f<\/td>\n        <td>\u0644\u0627.<\/td>\n        <td>\u0646\u0639\u0645.<\/td>\n      <\/tr>\n      <tr>\n        <td>\u064a\u0634\u0645\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629\u061f<\/td>\n        <td>\u0644\u0627.<\/td>\n        <td>\u0646\u0639\u0645.<\/td>\n      <\/tr>\n      <tr>\n        <td>\u064a\u0634\u0645\u0644 \u0647\u0636\u0645 \u0627\u0644\u0637\u0639\u0627\u0645\u061f<\/td>\n        <td>\u0644\u0627.<\/td>\n        <td>\u0646\u0639\u0645.<\/td>\n      <\/tr>\n      <tr>\n        <td>\u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0623\u0633\u0627\u0633\u064a<\/td>\n        <td>\u062d\u0633\u0627\u0628 \u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u062c\u0633\u0645 \u0641\u064a \u0627\u0644\u0631\u0627\u062d\u0629.<\/td>\n        <td>\u062a\u062d\u062f\u064a\u062f \u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062b\u0628\u0627\u062a \u0648\u0627\u0644\u062a\u0646\u062d\u064a\u0641 \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646.<\/td>\n      <\/tr>\n    <\/tbody>\n  <\/table>\n\n  <p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0641\u0647\u0645 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0628\u0635\u0648\u0631\u0629 \u0623\u0639\u0645\u0642\u060c \u064a\u0645\u0643\u0646\u0643 \u0642\u0631\u0627\u0621\u0629 \u0645\u0642\u0627\u0644 <a href=\"https:\/\/ksatools.com\/blog\/what-is-bmr\/\" target=\"_blank\" rel=\"noopener\">\u0645\u0627 \u0647\u0648 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0627\u0644\u0623\u0633\u0627\u0633\u064a (BMR)\u061f<\/a> \u0627\u0644\u0630\u064a \u064a\u0634\u0631\u062d \u0643\u064a\u0641\u064a\u0629 \u062d\u0633\u0627\u0628\u0647 \u0648\u0627\u0644\u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u062a\u064a \u062a\u0624\u062b\u0631 \u0641\u064a\u0647.<\/p>\n\n  <h2 id=\"goals\">\u0643\u064a\u0641 \u062a\u0633\u062a\u062e\u062f\u0645 TDEE \u062d\u0633\u0628 \u0647\u062f\u0641\u0643\u061f<\/h2>\n\n  <p>\u0628\u0639\u062f \u0645\u0639\u0631\u0641\u0629 TDEE\u060c \u064a\u0635\u0628\u062d \u0645\u0646 \u0627\u0644\u0633\u0647\u0644 \u062a\u062d\u062f\u064a\u062f \u0646\u0642\u0637\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0647\u062f\u0641\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a.<\/p>\n\n  <table>\n    <thead>\n      <tr>\n        <th>\u0627\u0644\u0647\u062f\u0641<\/th>\n        <th>\u0643\u064a\u0641 \u062a\u0633\u062a\u062e\u062f\u0645 TDEE\u061f<\/th>\n      <\/tr>\n    <\/thead>\n    <tbody>\n      <tr>\n        <td>\u062a\u062b\u0628\u064a\u062a \u0627\u0644\u0648\u0632\u0646<\/td>\n        <td>\u062a\u0646\u0627\u0648\u0644 \u0633\u0639\u0631\u0627\u062a \u0642\u0631\u064a\u0628\u0629 \u0645\u0646 TDEE \u0645\u0639 \u0645\u062a\u0627\u0628\u0639\u0629 \u0627\u0644\u0648\u0632\u0646 \u0628\u0627\u0646\u062a\u0638\u0627\u0645.<\/td>\n      <\/tr>\n      <tr>\n        <td>\u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646<\/td>\n        <td>\u0625\u0646\u0634\u0627\u0621 \u0639\u062c\u0632 \u0645\u0639\u062a\u062f\u0644 \u0641\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0640 TDEE.<\/td>\n      <\/tr>\n      <tr>\n        <td>\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646<\/td>\n        <td>\u0625\u0636\u0627\u0641\u0629 \u0641\u0627\u0626\u0636 \u062a\u062f\u0631\u064a\u062c\u064a \u0641\u0648\u0642 TDEE \u0645\u0639 \u0645\u062a\u0627\u0628\u0639\u0629 \u0627\u0644\u062a\u063a\u064a\u0631 \u0641\u064a \u0627\u0644\u0648\u0632\u0646.<\/td>\n      <\/tr>\n    <\/tbody>\n  <\/table>\n\n  <p>\u062a\u062e\u062a\u0644\u0641 \u0643\u0645\u064a\u0629 \u0627\u0644\u0639\u062c\u0632 \u0623\u0648 \u0627\u0644\u0641\u0627\u0626\u0636 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0645\u0646 \u0634\u062e\u0635 \u0644\u0622\u062e\u0631 \u062d\u0633\u0628 \u0627\u0644\u0647\u062f\u0641\u060c \u0648\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u0634\u0627\u0637\u060c \u0648\u0627\u0644\u062d\u0627\u0644\u0629 \u0627\u0644\u0635\u062d\u064a\u0629\u060c \u0648\u0633\u0631\u0639\u0629 \u0627\u0644\u0627\u0633\u062a\u062c\u0627\u0628\u0629.<\/p>\n\n  <div class=\"ksa-cta\">\n    <p><strong>\u0627\u062d\u0633\u0628 \u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062b\u0628\u0627\u062a \u0623\u0648 \u0627\u0644\u062a\u0646\u062d\u064a\u0641 \u0623\u0648 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646<\/strong><\/p>\n    <p>\u062a\u0642\u0648\u0645 \u062d\u0627\u0633\u0628\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0628\u062d\u0633\u0627\u0628 TDEE \u062a\u0644\u0642\u0627\u0626\u064a\u064b\u0627 \u0648\u062a\u0642\u062f\u064a\u0631 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0647\u062f\u0641\u0643.<\/p>\n    <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>\n  <\/div>\n\n  <h2 id=\"examples\">\u0623\u0645\u062b\u0644\u0629 \u0639\u0645\u0644\u064a\u0629 \u0639\u0644\u0649 \u062d\u0633\u0627\u0628 TDEE<\/h2>\n\n  <h3>\u0627\u0644\u0645\u062b\u0627\u0644 \u0627\u0644\u0623\u0648\u0644<\/h3>\n\n  <p>\u0631\u062c\u0644 \u064a\u0628\u0644\u063a \u0645\u0646 \u0627\u0644\u0639\u0645\u0631 35 \u0639\u0627\u0645\u064b\u0627\u060c \u0648\u0632\u0646\u0647 82 \u0643\u062c\u0645\u060c \u0648\u0637\u0648\u0644\u0647 178 \u0633\u0645\u060c \u0648\u064a\u062a\u0645\u0631\u0646 \u0623\u0631\u0628\u0639 \u0645\u0631\u0627\u062a \u0623\u0633\u0628\u0648\u0639\u064a\u064b\u0627.<\/p>\n\n  <ul>\n    <li>BMR \u2248 1,760 \u0633\u0639\u0631\u0629.<\/li>\n    <li>\u0645\u0639\u0627\u0645\u0644 \u0627\u0644\u0646\u0634\u0627\u0637 = 1.55.<\/li>\n    <li>TDEE \u2248 2,730 \u0633\u0639\u0631\u0629 \u064a\u0648\u0645\u064a\u064b\u0627.<\/li>\n  <\/ul>\n\n  <p>\u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u062f\u0641\u0647 \u062a\u062b\u0628\u064a\u062a \u0627\u0644\u0648\u0632\u0646\u060c \u0641\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0628\u062f\u0623 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u0631\u0642\u0645\u060c \u062b\u0645 \u064a\u0631\u0627\u0642\u0628 \u0627\u0644\u062a\u063a\u064a\u0631 \u0641\u064a \u0627\u0644\u0648\u0632\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0623\u0633\u0627\u0628\u064a\u0639 \u0627\u0644\u062a\u0627\u0644\u064a\u0629.<\/p>\n\n  <h3>\u0627\u0644\u0645\u062b\u0627\u0644 \u0627\u0644\u062b\u0627\u0646\u064a<\/h3>\n\n  <p>\u0627\u0645\u0631\u0623\u0629 \u0639\u0645\u0631\u0647\u0627 29 \u0633\u0646\u0629\u060c \u0648\u0632\u0646\u0647\u0627 60 \u0643\u062c\u0645\u060c \u0648\u0637\u0648\u0644\u0647\u0627 165 \u0633\u0645\u060c \u0648\u062a\u0639\u0645\u0644 \u0641\u064a \u0645\u0643\u062a\u0628 \u0648\u0644\u0627 \u062a\u0645\u0627\u0631\u0633 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0628\u0627\u0646\u062a\u0638\u0627\u0645.<\/p>\n\n  <ul>\n    <li>BMR \u2248 1,340 \u0633\u0639\u0631\u0629.<\/li>\n    <li>\u0645\u0639\u0627\u0645\u0644 \u0627\u0644\u0646\u0634\u0627\u0637 = 1.2.<\/li>\n    <li>TDEE \u2248 1,610 \u0633\u0639\u0631\u0629 \u064a\u0648\u0645\u064a\u064b\u0627.<\/li>\n  <\/ul>\n\n  <p>\u0625\u0630\u0627 \u0628\u062f\u0623\u062a \u0628\u0627\u0644\u0645\u0634\u064a \u0639\u062f\u0629 \u0645\u0631\u0627\u062a \u0623\u0633\u0628\u0648\u0639\u064a\u064b\u0627\u060c \u0641\u0642\u062f \u064a\u0631\u062a\u0641\u0639 TDEE \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0645\u0639 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0646\u0634\u0627\u0637.<\/p>\n\n  <h2>\u0645\u0627 \u0639\u0644\u0627\u0642\u0629 \u062a\u0631\u0643\u064a\u0628 \u0627\u0644\u062c\u0633\u0645 \u0628\u0640 TDEE\u061f<\/h2>\n\n  <p>\u064a\u0639\u062a\u0645\u062f \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0637\u0627\u0642\u0629 \u062c\u0632\u0626\u064a\u064b\u0627 \u0639\u0644\u0649 \u0643\u0645\u064a\u0629 \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0648\u0627\u0644\u0623\u0646\u0633\u062c\u0629 \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646. \u0644\u0630\u0644\u0643 \u0642\u062f \u064a\u062e\u062a\u0644\u0641 TDEE \u0628\u064a\u0646 \u0634\u062e\u0635\u064a\u0646 \u0644\u0647\u0645\u0627 \u0627\u0644\u0648\u0632\u0646 \u0646\u0641\u0633\u0647 \u0625\u0630\u0627 \u0627\u062e\u062a\u0644\u0641 \u062a\u0631\u0643\u064a\u0628 \u0627\u0644\u062c\u0633\u0645 \u0628\u064a\u0646\u0647\u0645\u0627.<\/p>\n\n  <p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0645\u0639\u0631\u0641\u0629 \u0646\u0633\u0628\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u062a\u0642\u0631\u064a\u0628\u064a\u0629 \u0641\u064a \u062c\u0633\u0645\u0643\u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 <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 \u0641\u064a \u0627\u0644\u062c\u0633\u0645<\/a> \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062a\u0642\u062f\u064a\u0631 \u064a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a \u062a\u0641\u0633\u064a\u0631 \u0646\u062a\u0627\u0626\u062c \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0628\u0635\u0648\u0631\u0629 \u0623\u0641\u0636\u0644.<\/p>\n\n  <h2>\u0647\u0644 \u064a\u0624\u062b\u0631 \u0634\u0631\u0628 \u0627\u0644\u0645\u0627\u0621 \u0641\u064a \u0627\u062d\u062a\u064a\u0627\u062c\u0643 \u0645\u0646 \u0627\u0644\u0637\u0627\u0642\u0629\u061f<\/h2>\n\n  <p>\u0627\u0644\u0645\u0627\u0621 \u0636\u0631\u0648\u0631\u064a \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0628\u062f\u0646\u064a\u060c \u0648\u062a\u0646\u0638\u064a\u0645 \u062d\u0631\u0627\u0631\u0629 \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u062f\u0639\u0645 \u0627\u0644\u0639\u0645\u0644\u064a\u0627\u062a \u0627\u0644\u062d\u064a\u0648\u064a\u0629\u060c \u0644\u0643\u0646\u0647 \u0644\u0627 \u064a\u063a\u064a\u0631 \u0642\u064a\u0645\u0629 TDEE \u0628\u0635\u0648\u0631\u0629 \u0645\u0628\u0627\u0634\u0631\u0629. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0642\u062f \u064a\u0624\u062b\u0631 \u0627\u0644\u062c\u0641\u0627\u0641 \u0641\u064a \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0631\u064a\u0627\u0636\u064a \u0648\u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u064a\u0648\u0645\u064a\u060c \u0645\u0645\u0627 \u064a\u0646\u0639\u0643\u0633 \u0628\u0635\u0648\u0631\u0629 \u063a\u064a\u0631 \u0645\u0628\u0627\u0634\u0631\u0629 \u0639\u0644\u0649 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0637\u0627\u0642\u0629.<\/p>\n\n  <p>\u064a\u0645\u0643\u0646\u0643 \u062a\u0642\u062f\u064a\u0631 \u0643\u0645\u064a\u0629 \u0627\u0644\u0645\u0627\u0621 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0643 \u0628\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\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u0645\u0627\u0621 \u0627\u0644\u064a\u0648\u0645\u064a<\/a>.<\/p>\n\n  <h2 id=\"accuracy\">\u0645\u0627 \u0645\u062f\u0649 \u062f\u0642\u0629 TDEE\u061f<\/h2>\n\n  <p>\u064a\u0639\u062a\u0645\u062f TDEE \u0639\u0644\u0649 \u0645\u0639\u0627\u062f\u0644\u0627\u062a \u0648\u0645\u0639\u0627\u0645\u0644\u0627\u062a \u0646\u0634\u0627\u0637 \u0639\u0627\u0645\u0629\u060c \u0644\u0630\u0644\u0643 \u0641\u0647\u0648 \u064a\u0642\u062f\u0645 \u062a\u0642\u062f\u064a\u0631\u064b\u0627 \u0648\u0644\u064a\u0633 \u0642\u064a\u0627\u0633\u064b\u0627 \u0645\u062e\u0628\u0631\u064a\u064b\u0627 \u062f\u0642\u064a\u0642\u064b\u0627. \u0642\u062f \u062a\u062e\u062a\u0644\u0641 \u0627\u0644\u0646\u062a\u064a\u062c\u0629 \u0627\u0644\u0641\u0639\u0644\u064a\u0629 \u0628\u0633\u0628\u0628 \u0627\u062e\u062a\u0644\u0627\u0641 \u062a\u0631\u0643\u064a\u0628 \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u0637\u0628\u064a\u0639\u0629 \u0627\u0644\u0639\u0645\u0644\u060c \u0648\u0639\u062f\u062f \u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u064a\u0648\u0645\u064a\u0629\u060c \u0648\u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a\u060c \u0648\u0627\u0644\u062d\u0627\u0644\u0629 \u0627\u0644\u0635\u062d\u064a\u0629.<\/p>\n\n  <p>\u0648\u0644\u0647\u0630\u0627 \u0627\u0644\u0633\u0628\u0628 \u064a\u064f\u0646\u0635\u062d \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0646\u062a\u064a\u062c\u0629 \u0643\u0646\u0642\u0637\u0629 \u0628\u062f\u0627\u064a\u0629 \u0641\u0642\u0637\u060c \u062b\u0645 \u0645\u062a\u0627\u0628\u0639\u0629 \u0627\u0644\u0648\u0632\u0646 \u0648\u0645\u062a\u0648\u0633\u0637 \u0627\u0644\u0642\u064a\u0627\u0633\u0627\u062a \u0644\u0645\u062f\u0629 \u0623\u0633\u0628\u0648\u0639\u064a\u0646 \u0625\u0644\u0649 \u062b\u0644\u0627\u062b\u0629 \u0623\u0633\u0627\u0628\u064a\u0639\u060c \u0648\u062a\u0639\u062f\u064a\u0644 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0625\u0630\u0627 \u0644\u0632\u0645 \u0627\u0644\u0623\u0645\u0631.<\/p>\n\n  <div class=\"ksa-warning\">\n    <p><strong>\u062a\u0630\u0643\u0631:<\/strong> \u0625\u0630\u0627 \u0643\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0645\u0633\u062a\u0642\u0631\u064b\u0627 \u0645\u0639 \u062a\u0646\u0627\u0648\u0644 \u0639\u062f\u062f \u0645\u0639\u064a\u0646 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0644\u0639\u062f\u0629 \u0623\u0633\u0627\u0628\u064a\u0639\u060c \u0641\u0647\u0630\u0627 \u0627\u0644\u0631\u0642\u0645 \u063a\u0627\u0644\u0628\u064b\u0627 \u0623\u0642\u0631\u0628 \u0625\u0644\u0649 TDEE \u0627\u0644\u062d\u0642\u064a\u0642\u064a \u0645\u0646 \u0623\u064a \u0645\u0639\u0627\u062f\u0644\u0629 \u062d\u0633\u0627\u0628\u064a\u0629.<\/p>\n  <\/div>\n\n  <h2 id=\"mistakes\">\u0623\u062e\u0637\u0627\u0621 \u0634\u0627\u0626\u0639\u0629 \u0639\u0646\u062f \u0627\u0633\u062a\u062e\u062f\u0627\u0645 TDEE<\/h2>\n\n  <ul>\n    <li>\u0627\u0644\u0645\u0628\u0627\u0644\u063a\u0629 \u0641\u064a \u062a\u0642\u062f\u064a\u0631 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u0634\u0627\u0637.<\/li>\n    <li>\u0627\u0644\u0627\u0639\u062a\u0645\u0627\u062f \u0639\u0644\u0649 \u0646\u062a\u064a\u062c\u0629 \u064a\u0648\u0645 \u0648\u0627\u062d\u062f \u0641\u0642\u0637.<\/li>\n    <li>\u0639\u062f\u0645 \u062a\u0639\u062f\u064a\u0644 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0628\u0639\u062f \u062a\u063a\u064a\u0631 \u0627\u0644\u0648\u0632\u0646.<\/li>\n    <li>\u0627\u0644\u0627\u0639\u062a\u0642\u0627\u062f \u0623\u0646 TDEE \u062b\u0627\u0628\u062a \u0637\u0648\u0627\u0644 \u0627\u0644\u0639\u0627\u0645.<\/li>\n    <li>\u0625\u0647\u0645\u0627\u0644 \u062a\u0623\u062b\u064a\u0631 \u0637\u0628\u064a\u0639\u0629 \u0627\u0644\u0639\u0645\u0644 \u0648\u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629.<\/li>\n    <li>\u062a\u0648\u0642\u0639 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0627\u0644\u0645\u0639\u0627\u062f\u0644\u0629 \u062f\u0642\u064a\u0642\u0629 \u0628\u0646\u0633\u0628\u0629 100%.<\/li>\n    <li>\u062a\u063a\u064a\u064a\u0631 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0642\u0628\u0644 \u0645\u0631\u0627\u0642\u0628\u0629 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0644\u0639\u062f\u0629 \u0623\u0633\u0627\u0628\u064a\u0639.<\/li>\n  <\/ul>\n  <div class=\"ksa-box\">\n    <h2>\u0627\u0644\u062e\u0644\u0627\u0635\u0629<\/h2>\n\n    <p>\u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u064a\u0648\u0645\u064a (TDEE) \u0647\u0648 \u0623\u0641\u0636\u0644 \u0646\u0642\u0637\u0629 \u0628\u062f\u0627\u064a\u0629 \u0644\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 \u064a\u0648\u0645\u064a\u064b\u0627\u060c \u0644\u0623\u0646\u0647 \u064a\u062c\u0645\u0639 \u0628\u064a\u0646 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0648\u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u0645\u0633\u062a\u062e\u062f\u0645\u0629 \u0641\u064a \u0647\u0636\u0645 \u0627\u0644\u0637\u0639\u0627\u0645.<\/p>\n\n    <p>\u062a\u0630\u0643\u0631 \u0623\u0646 TDEE \u0647\u0648 \u062a\u0642\u062f\u064a\u0631 \u0648\u0644\u064a\u0633 \u0631\u0642\u0645\u064b\u0627 \u062b\u0627\u0628\u062a\u064b\u0627\u060c \u0644\u0630\u0644\u0643 \u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647 \u0643\u0646\u0642\u0637\u0629 \u0627\u0646\u0637\u0644\u0627\u0642\u060c \u062b\u0645 \u0645\u062a\u0627\u0628\u0639\u0629 \u0627\u0644\u0648\u0632\u0646 \u0648\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u0634\u0627\u0637 \u0648\u0625\u062c\u0631\u0627\u0621 \u0627\u0644\u062a\u0639\u062f\u064a\u0644\u0627\u062a \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u062d\u062a\u0649 \u062a\u0635\u0644 \u0625\u0644\u0649 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0627\u0644\u062a\u064a \u062a\u0646\u0627\u0633\u0628 \u0647\u062f\u0641\u0643.<\/p>\n  <\/div>\n\n  <div class=\"ksa-cta\">\n    <p><strong>\u0627\u062d\u0633\u0628 TDEE \u0648\u0633\u0639\u0631\u0627\u062a\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u062e\u0644\u0627\u0644 \u062b\u0648\u0627\u0646\u064d<\/strong><\/p>\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 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062a\u0642\u062f\u064a\u0631 \u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062b\u0628\u0627\u062a\u060c \u0648\u0627\u0644\u062a\u0646\u062d\u064a\u0641\u060c \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0628\u0646\u0627\u0621\u064b \u0639\u0644\u0649 \u0628\u064a\u0627\u0646\u0627\u062a\u0643 \u0627\u0644\u0634\u062e\u0635\u064a\u0629.<\/p>\n\n    <a href=\"https:\/\/ksatools.com\/tools\/calorie-calculator\" target=\"_blank\" rel=\"noopener\">\n      \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\n    <\/a>\n  <\/div>\n\n  <h2 id=\"faq\">\u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u062d\u0648\u0644 TDEE<\/h2>\n\n  <h3>\u0645\u0627 \u0647\u0648 TDEE\u061f<\/h3>\n  <p>\u0647\u0648 \u0625\u062c\u0645\u0627\u0644\u064a \u0639\u062f\u062f \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u062d\u0631\u0642\u0647\u0627 \u062c\u0633\u0645\u0643 \u062e\u0644\u0627\u0644 \u0627\u0644\u064a\u0648\u0645\u060c \u0648\u064a\u0634\u0645\u0644 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0648\u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0648\u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0648\u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u0645\u0633\u062a\u062e\u062f\u0645\u0629 \u0641\u064a \u0647\u0636\u0645 \u0627\u0644\u0637\u0639\u0627\u0645.<\/p>\n\n  <h3>\u0647\u0644 TDEE \u0647\u0648 \u0646\u0641\u0633\u0647 BMR\u061f<\/h3>\n  <p>\u0644\u0627. \u064a\u0645\u062b\u0644 BMR \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u062d\u062a\u0627\u062c\u0647\u0627 \u0627\u0644\u062c\u0633\u0645 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0631\u0627\u062d\u0629 \u0641\u0642\u0637\u060c \u0628\u064a\u0646\u0645\u0627 \u064a\u0634\u0645\u0644 TDEE \u062c\u0645\u064a\u0639 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u062a\u064a \u062a\u0642\u0648\u0645 \u0628\u0647\u0627 \u062e\u0644\u0627\u0644 \u0627\u0644\u064a\u0648\u0645.<\/p>\n\n  <h3>\u0647\u0644 \u064a\u0645\u0643\u0646 \u0627\u0644\u0627\u0639\u062a\u0645\u0627\u062f \u0639\u0644\u0649 TDEE \u0644\u062a\u062d\u062f\u064a\u062f \u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062a\u0646\u062d\u064a\u0641\u061f<\/h3>\n  <p>\u0646\u0639\u0645\u060c \u0641\u0647\u0648 \u064a\u0639\u062f \u0646\u0642\u0637\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0644\u062a\u062d\u062f\u064a\u062f \u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062b\u0628\u0627\u062a\u060c \u062b\u0645 \u064a\u062a\u0645 \u0625\u0646\u0634\u0627\u0621 \u0639\u062c\u0632 \u0645\u0639\u062a\u062f\u0644 \u0641\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0625\u0630\u0627 \u0643\u0627\u0646 \u0627\u0644\u0647\u062f\u0641 \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646.<\/p>\n\n  <h3>\u0647\u0644 \u064a\u062a\u063a\u064a\u0631 TDEE \u0645\u0639 \u0646\u0632\u0648\u0644 \u0627\u0644\u0648\u0632\u0646\u061f<\/h3>\n  <p>\u0646\u0639\u0645\u060c \u0644\u0623\u0646 \u0627\u0644\u0648\u0632\u0646 \u0648\u062a\u0631\u0643\u064a\u0628 \u0627\u0644\u062c\u0633\u0645 \u0648\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u0634\u0627\u0637 \u062a\u0624\u062b\u0631 \u062c\u0645\u064a\u0639\u0647\u0627 \u0641\u064a \u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u064a\u0648\u0645\u064a.<\/p>\n\n  <h3>\u0643\u0645 \u0645\u0631\u0629 \u064a\u062c\u0628 \u0625\u0639\u0627\u062f\u0629 \u062d\u0633\u0627\u0628 TDEE\u061f<\/h3>\n  <p>\u064a\u0641\u0636\u0644 \u0625\u0639\u0627\u062f\u0629 \u0627\u0644\u062d\u0633\u0627\u0628 \u0628\u0639\u062f \u062a\u063a\u064a\u0631 \u0648\u0627\u0636\u062d \u0641\u064a \u0627\u0644\u0648\u0632\u0646 \u0623\u0648 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u0634\u0627\u0637 \u0623\u0648 \u0627\u0644\u0647\u062f\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a.<\/p>\n\n  <h3>\u0647\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0648\u062d\u062f\u0647\u0627 \u062a\u062d\u062f\u062f TDEE\u061f<\/h3>\n  <p>\u0644\u0627\u060c \u0641\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u062c\u0632\u0621 \u0645\u0646 \u0627\u0644\u0645\u0639\u0627\u062f\u0644\u0629 \u0641\u0642\u0637\u060c \u0628\u064a\u0646\u0645\u0627 \u064a\u0634\u0643\u0644 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0648\u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0623\u0643\u0628\u0631 \u0644\u062f\u0649 \u0645\u0639\u0638\u0645 \u0627\u0644\u0623\u0634\u062e\u0627\u0635.<\/p>\n\n  <h3>\u0647\u0644 \u062a\u062e\u062a\u0644\u0641 \u0642\u064a\u0645\u0629 TDEE \u0628\u064a\u0646 \u0627\u0644\u0631\u062c\u0627\u0644 \u0648\u0627\u0644\u0646\u0633\u0627\u0621\u061f<\/h3>\n  <p>\u0642\u062f \u062a\u062e\u062a\u0644\u0641 \u0628\u0633\u0628\u0628 \u0627\u062e\u062a\u0644\u0627\u0641 \u0627\u0644\u0648\u0632\u0646 \u0648\u0627\u0644\u0637\u0648\u0644 \u0648\u0627\u0644\u0639\u0645\u0631 \u0648\u062a\u0631\u0643\u064a\u0628 \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u0644\u064a\u0633 \u0628\u0633\u0628\u0628 \u0627\u0644\u062c\u0646\u0633 \u0648\u062d\u062f\u0647.<\/p>\n\n  <h3>\u0647\u0644 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0645\u062a\u0644\u0643 \u0634\u062e\u0635\u0627\u0646 \u0646\u0641\u0633 TDEE\u061f<\/h3>\n  <p>\u0646\u0639\u0645\u060c \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0628\u064a\u0627\u0646\u0627\u062a\u0647\u0645\u0627 \u0648\u0645\u0633\u062a\u0648\u0649 \u0646\u0634\u0627\u0637\u0647\u0645\u0627 \u0645\u062a\u0642\u0627\u0631\u0628\u0629\u060c \u0644\u0643\u0646 \u0642\u062f \u062a\u062e\u062a\u0644\u0641 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0627\u0644\u0641\u0639\u0644\u064a\u0629 \u0628\u0633\u0628\u0628 \u0627\u062e\u062a\u0644\u0627\u0641 \u062a\u0631\u0643\u064a\u0628 \u0627\u0644\u062c\u0633\u0645.<\/p>\n\n  <h3>\u0647\u0644 \u062d\u0627\u0633\u0628\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u062a\u0639\u0637\u064a TDEE\u061f<\/h3>\n  <p>\u0646\u0639\u0645\u060c \u062a\u0639\u062a\u0645\u062f \u0627\u0644\u062d\u0627\u0633\u0628\u0629 \u0639\u0644\u0649 \u0628\u064a\u0627\u0646\u0627\u062a\u0643 \u0627\u0644\u0634\u062e\u0635\u064a\u0629 \u0648\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u0634\u0627\u0637 \u0644\u062a\u0642\u062f\u064a\u0631 \u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u064a\u0648\u0645\u064a \u0648\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062b\u0628\u0627\u062a.<\/p>\n\n  <h3>\u0647\u0644 TDEE \u062f\u0642\u064a\u0642 \u0628\u0646\u0633\u0628\u0629 100\u066a\u061f<\/h3>\n  <p>\u0644\u0627\u060c \u0641\u0647\u0648 \u062a\u0642\u062f\u064a\u0631 \u0645\u0628\u0646\u064a \u0639\u0644\u0649 \u0645\u0639\u0627\u062f\u0644\u0627\u062a \u0639\u0644\u0645\u064a\u0629\u060c \u0648\u064a\u062c\u0628 \u0645\u0631\u0627\u0642\u0628\u0629 \u0627\u0644\u0648\u0632\u0646 \u0648\u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0627\u0644\u0639\u0645\u0644\u064a\u0629 \u0644\u062a\u0639\u062f\u064a\u0644 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0639\u0646\u062f \u0627\u0644\u062d\u0627\u062c\u0629.<\/p>\n\n  <section class=\"related-articles\">\n    <h2>\u0627\u0642\u0631\u0623 \u0623\u064a\u0636\u0627<\/h2>\n\n    <ul>\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\n      <li>\n        <a href=\"https:\/\/ksatools.com\/blog\/what-is-bmr\/\" target=\"_blank\" rel=\"noopener\">\n          \u0645\u0627 \u0647\u0648 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0627\u0644\u0623\u0633\u0627\u0633\u064a (BMR)\u061f\n        <\/a>\n      <\/li>\n\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\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\n        <\/a>\n      <\/li>\n\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\n        <\/a>\n      <\/li>\n    <\/ul>\n  <\/section>\n\n  <script type=\"application\/ld+json\">\n  {\n    \"@context\":\"https:\/\/schema.org\",\n    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