{"id":472,"date":"2026-07-13T01:44:54","date_gmt":"2026-07-12T22:44:54","guid":{"rendered":"https:\/\/wp.ksatools.com\/?p=472"},"modified":"2026-07-13T01:45:43","modified_gmt":"2026-07-12T22:45:43","slug":"calorie-calculator-accuracy","status":"publish","type":"post","link":"https:\/\/wp.ksatools.com\/calorie-calculator-accuracy\/","title":{"rendered":"\u0647\u0644 \u062d\u0627\u0633\u0628\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u062f\u0642\u064a\u0642\u0629\u061f \u0648\u0645\u0627 \u0645\u062f\u0649 \u0627\u0644\u0627\u0639\u062a\u0645\u0627\u062f \u0639\u0644\u0649 \u0646\u062a\u0627\u0626\u062c\u0647\u0627\u061f"},"content":{"rendered":"\n<article dir=\"rtl\" lang=\"ar\">\n\n<style>\ntable{\nwidth:100%;\nborder-collapse:collapse;\nmargin:24px 0;\nfont-size:16px;\nbackground:#fff;\nborder:1px solid #DDF4E5;\n}\n\nthead{\nbackground:#F4FCF6;\n}\n\nth{\npadding:14px;\nborder:1px solid #DDF4E5;\ncolor:#077F2C;\ntext-align:right;\nfont-weight:700;\n}\n\ntd{\npadding:14px;\nborder:1px solid #DDF4E5;\nvertical-align:top;\nline-height:1.8;\n}\n\ntr:nth-child(even){\nbackground:#F9FFFA;\n}\n\n.ksa-box{\nbackground:#F4FCF6;\nborder:2px solid #077F2C;\nborder-right:6px solid #077F2C;\npadding:20px;\nborder-radius:12px;\nmargin:22px 0;\n}\n\n.ksa-note{\nbackground:#F4FCF6;\nborder-right:5px solid #077F2C;\npadding:18px;\nborder-radius:10px;\nmargin:22px 0;\n}\n\n.ksa-warning{\nbackground:#FFF9ED;\nborder-right:5px solid #C58B19;\npadding:18px;\nborder-radius:10px;\nmargin:22px 0;\n}\n\n.ksa-cta{\nbackground:#077F2C;\ncolor:#fff;\npadding:24px;\nborder-radius:12px;\ntext-align:center;\nmargin:30px 0;\n}\n\n.ksa-cta a{\ndisplay:inline-block;\nmargin-top:12px;\npadding:12px 24px;\nbackground:#fff;\ncolor:#077F2C;\nfont-weight:700;\ntext-decoration:none;\nborder-radius:8px;\n}\n\n.percentage-box{\nbackground:#ffffff;\nborder:2px dashed #077F2C;\nborder-radius:12px;\npadding:22px;\nmargin:25px 0;\ntext-align:center;\nfont-size:18px;\nfont-weight:700;\n}\n<\/style>\n\n<div class=\"ksa-box\">\n\n<h2>\u0627\u0644\u0625\u062c\u0627\u0628\u0629 \u0627\u0644\u0633\u0631\u064a\u0639\u0629<\/h2>\n\n<p>\u0646\u0639\u0645\u060c \u062a\u0639\u062a\u0645\u062f \u062d\u0627\u0633\u0628\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0639\u0644\u0649 \u0645\u0639\u0627\u062f\u0644\u0627\u062a \u0639\u0644\u0645\u064a\u0629 \u0645\u0639\u062a\u0645\u062f\u0629 \u0645\u062b\u0644 \u0645\u0639\u0627\u062f\u0644\u0629 Mifflin-St Jeor \u0644\u062a\u0642\u062f\u064a\u0631 \u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u062c\u0633\u0645 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a\u060c \u0644\u0630\u0644\u0643 \u062a\u0642\u062f\u0645 \u0646\u062a\u0627\u0626\u062c \u0645\u0648\u062b\u0648\u0642\u0629 \u0644\u0645\u0639\u0638\u0645 \u0627\u0644\u0628\u0627\u0644\u063a\u064a\u0646 \u0627\u0644\u0623\u0635\u062d\u0627\u0621. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u062a\u0628\u0642\u0649 \u0627\u0644\u0646\u062a\u064a\u062c\u0629 \u062a\u0642\u062f\u064a\u0631\u064b\u0627 \u0648\u0644\u064a\u0633\u062a \u0642\u064a\u0627\u0633\u064b\u0627 \u0645\u062e\u0628\u0631\u064a\u064b\u0627\u060c \u0648\u0642\u062f \u062a\u062e\u062a\u0644\u0641 \u0642\u0644\u064a\u0644\u064b\u0627 \u0645\u0646 \u0634\u062e\u0635 \u0644\u0622\u062e\u0631 \u0628\u0633\u0628\u0628 \u0639\u0648\u0627\u0645\u0644 \u0645\u062b\u0644 \u062a\u0631\u0643\u064a\u0628 \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u062d\u0642\u064a\u0642\u064a\u060c \u0648\u0627\u0644\u062d\u0627\u0644\u0629 \u0627\u0644\u0635\u062d\u064a\u0629.<\/p>\n\n<p>\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 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629<\/a> \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0646\u0642\u0637\u0629 \u0628\u062f\u0627\u064a\u0629 \u0645\u0646\u0627\u0633\u0628\u0629\u060c \u062b\u0645 \u062a\u0639\u062f\u064a\u0644 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u062d\u0633\u0628 \u0627\u0633\u062a\u062c\u0627\u0628\u0629 \u062c\u0633\u0645\u0643.<\/p>\n\n<\/div>\n\n<p>\u0645\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u062a\u064a \u064a\u0637\u0631\u062d\u0647\u0627 \u0627\u0644\u0645\u0633\u062a\u062e\u062f\u0645\u0648\u0646 \u0642\u0628\u0644 \u0627\u0644\u0627\u0639\u062a\u0645\u0627\u062f \u0639\u0644\u0649 \u0623\u064a \u062d\u0627\u0633\u0628\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0647\u0648: <strong>\u0647\u0644 \u0646\u062a\u0627\u0626\u062c\u0647\u0627 \u062f\u0642\u064a\u0642\u0629 \u0641\u0639\u0644\u064b\u0627\u061f<\/strong> \u0648\u064a\u0639\u0648\u062f \u0647\u0630\u0627 \u0627\u0644\u062a\u0633\u0627\u0624\u0644 \u0625\u0644\u0649 \u0648\u062c\u0648\u062f \u0627\u062e\u062a\u0644\u0627\u0641\u0627\u062a \u0628\u0633\u064a\u0637\u0629 \u0628\u064a\u0646 \u0646\u062a\u0627\u0626\u062c \u0628\u0639\u0636 \u0627\u0644\u0645\u0648\u0627\u0642\u0639\u060c \u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0627\u0639\u062a\u0642\u0627\u062f \u0627\u0644\u0628\u0639\u0636 \u0623\u0646 \u0627\u0644\u062c\u0633\u0645 \u064a\u062c\u0628 \u0623\u0646 \u064a\u062d\u0631\u0642 \u0627\u0644\u0639\u062f\u062f \u0646\u0641\u0633\u0647 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0643\u0644 \u064a\u0648\u0645.<\/p>\n\n<p>\u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639\u060c \u0644\u0627 \u062a\u0648\u062c\u062f \u0645\u0639\u0627\u062f\u0644\u0629 \u062a\u0633\u062a\u0637\u064a\u0639 \u0645\u0639\u0631\u0641\u0629 \u0627\u062d\u062a\u064a\u0627\u062c \u0643\u0644 \u0634\u062e\u0635 \u0628\u062f\u0642\u0629 \u0645\u0637\u0644\u0642\u0629\u060c \u0644\u0643\u0646 \u0627\u0644\u062d\u0627\u0633\u0628\u0627\u062a \u0627\u0644\u062d\u062f\u064a\u062b\u0629 \u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0646\u0645\u0627\u0630\u062c \u0639\u0644\u0645\u064a\u0629 \u0645\u062f\u0631\u0648\u0633\u0629 \u062a\u0642\u062f\u0645 \u062a\u0642\u062f\u064a\u0631\u064b\u0627 \u0642\u0631\u064a\u0628\u064b\u0627 \u0645\u0646 \u0627\u0644\u0648\u0627\u0642\u0639 \u0644\u062f\u0649 \u0623\u063a\u0644\u0628 \u0627\u0644\u0623\u0634\u062e\u0627\u0635\u060c \u0648\u0647\u0648 \u0645\u0627 \u064a\u062c\u0639\u0644\u0647\u0627 \u0646\u0642\u0637\u0629 \u0628\u062f\u0627\u064a\u0629 \u0645\u0648\u062b\u0648\u0642\u0629 \u0644\u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0648\u0632\u0646 \u0648\u062a\u0646\u0638\u064a\u0645 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a.<\/p>\n\n<div class=\"ksa-cta\">\n\n<p><strong>\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 \u062e\u0644\u0627\u0644 \u062b\u0648\u0627\u0646\u064d<\/strong><\/p>\n\n<p>\u062a\u0639\u062a\u0645\u062f \u062d\u0627\u0633\u0628\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0639\u0644\u0649 \u0645\u0639\u0627\u062f\u0644\u0627\u062a \u0639\u0644\u0645\u064a\u0629 \u0645\u0639\u062a\u0645\u062f\u0629 \u0644\u062d\u0633\u0627\u0628 \u0627\u062d\u062a\u064a\u0627\u062c\u0643 \u0627\u0644\u064a\u0648\u0645\u064a \u0645\u0646 \u0627\u0644\u0637\u0627\u0642\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\n<\/div>\n\n<h2>\u062c\u062f\u0648\u0644 \u0627\u0644\u0645\u062d\u062a\u0648\u064a\u0627\u062a<\/h2>\n\n<ul>\n\n<li><a href=\"#accuracy\">\u0647\u0644 \u062d\u0627\u0633\u0628\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u062f\u0642\u064a\u0642\u0629\u061f<\/a><\/li>\n\n<li><a href=\"#science\">\u0639\u0644\u0649 \u0645\u0627\u0630\u0627 \u062a\u0639\u062a\u0645\u062f \u0627\u0644\u062d\u0627\u0633\u0628\u0629\u061f<\/a><\/li>\n\n<li><a href=\"#equations\">\u0647\u0644 \u0627\u0644\u0645\u0639\u0627\u062f\u0644\u0627\u062a \u0627\u0644\u0639\u0644\u0645\u064a\u0629 \u0645\u0648\u062b\u0648\u0642\u0629\u061f<\/a><\/li>\n\n<li><a href=\"#difference\">\u0644\u0645\u0627\u0630\u0627 \u062a\u062e\u062a\u0644\u0641 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0628\u064a\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635\u061f<\/a><\/li>\n\n<li><a href=\"#limitations\">\u0645\u062a\u0649 \u062a\u0643\u0648\u0646 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0623\u0642\u0644 \u062f\u0642\u0629\u061f<\/a><\/li>\n\n<li><a href=\"#improve\">\u0643\u064a\u0641 \u062a\u0632\u064a\u062f \u0645\u0646 \u062f\u0642\u0629 \u0627\u0644\u0646\u062a\u0627\u0626\u062c\u061f<\/a><\/li>\n\n<li><a href=\"#faq\">\u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u0634\u0627\u0626\u0639\u0629<\/a><\/li>\n\n<\/ul>\n\n<h2 id=\"accuracy\">\u0647\u0644 \u062d\u0627\u0633\u0628\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u062f\u0642\u064a\u0642\u0629\u061f<\/h2>\n\n<p>\u0627\u0644\u0625\u062c\u0627\u0628\u0629 \u0627\u0644\u0645\u062e\u062a\u0635\u0631\u0629 \u0647\u064a: \u0646\u0639\u0645\u060c \u0644\u0643\u0646\u0647\u0627 \u062a\u0642\u062f\u0645 <strong>\u062a\u0642\u062f\u064a\u0631\u064b\u0627 \u0639\u0644\u0645\u064a\u064b\u0627<\/strong> \u0648\u0644\u064a\u0633 \u0642\u064a\u0627\u0633\u064b\u0627 \u0645\u0628\u0627\u0634\u0631\u064b\u0627.<\/p>\n\n<p>\u062a\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u062d\u0627\u0633\u0628\u0629 \u0628\u064a\u0627\u0646\u0627\u062a\u0643 \u0627\u0644\u0634\u062e\u0635\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u0639\u0645\u0631 \u0648\u0627\u0644\u062c\u0646\u0633 \u0648\u0627\u0644\u0637\u0648\u0644 \u0648\u0627\u0644\u0648\u0632\u0646 \u0648\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u0634\u0627\u0637\u060c \u062b\u0645 \u062a\u0637\u0628\u0642 \u0645\u0639\u0627\u062f\u0644\u0627\u062a \u0631\u064a\u0627\u0636\u064a\u0629 \u062a\u0645 \u0627\u062e\u062a\u0628\u0627\u0631\u0647\u0627 \u0639\u0644\u0649 \u0622\u0644\u0627\u0641 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0644\u062a\u0642\u062f\u064a\u0631 \u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u062c\u0633\u0645 \u0645\u0646 \u0627\u0644\u0637\u0627\u0642\u0629.<\/p>\n\n<p>\u0648\u0644\u0623\u0646 \u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u064a\u062a\u0623\u062b\u0631 \u0628\u0639\u0648\u0627\u0645\u0644 \u0643\u062b\u064a\u0631\u0629 \u064a\u0635\u0639\u0628 \u0642\u064a\u0627\u0633\u0647\u0627 \u0639\u0628\u0631 \u0627\u0644\u0625\u0646\u062a\u0631\u0646\u062a\u060c \u0641\u0625\u0646 \u0627\u0644\u0646\u062a\u064a\u062c\u0629 \u064a\u062c\u0628 \u0627\u0644\u062a\u0639\u0627\u0645\u0644 \u0645\u0639\u0647\u0627 \u0643\u0646\u0642\u0637\u0629 \u0628\u062f\u0627\u064a\u0629 \u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u062a\u0639\u062f\u064a\u0644\u060c \u0648\u0644\u064a\u0633 \u0643\u0631\u0642\u0645 \u062b\u0627\u0628\u062a \u0644\u0627 \u064a\u062a\u063a\u064a\u0631.<\/p>\n\n<div class=\"percentage-box\">\n\n\u0643\u0644 \u0646\u062a\u064a\u062c\u0629 \u062a\u0639\u0631\u0636\u0647\u0627 \u0627\u0644\u062d\u0627\u0633\u0628\u0629 \u0647\u064a \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\u0644\u064a\u0633 \u0642\u064a\u0627\u0633\u064b\u0627 \u0645\u0628\u0627\u0634\u0631\u064b\u0627 \u0644\u0645\u0639\u062f\u0644 \u062d\u0631\u0642 \u062c\u0633\u0645\u0643.\n\n<\/div>\n\n<h2 id=\"science\">\u0639\u0644\u0649 \u0645\u0627\u0630\u0627 \u062a\u0639\u062a\u0645\u062f \u062d\u0627\u0633\u0628\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u061f<\/h2>\n\n<p>\u0644\u0627 \u062a\u0639\u062a\u0645\u062f \u0627\u0644\u062d\u0627\u0633\u0628\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062e\u0645\u064a\u0646\u060c \u0648\u0625\u0646\u0645\u0627 \u062a\u0645\u0631 \u0628\u0639\u062f\u0629 \u0645\u0631\u0627\u062d\u0644 \u062d\u0633\u0627\u0628\u064a\u0629 \u062a\u0628\u062f\u0623 \u0628\u062d\u0633\u0627\u0628 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0627\u0644\u0623\u0633\u0627\u0633\u064a (BMR)\u060c \u062b\u0645 \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 (TDEE)\u060c \u0648\u0628\u0639\u062f \u0630\u0644\u0643 \u062a\u062d\u062f\u064a\u062f \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0647\u062f\u0641\u0643.<\/p>\n\n<table>\n\n<thead>\n\n<tr>\n\n<th>\u0627\u0644\u0645\u0631\u062d\u0644\u0629<\/th>\n\n<th>\u0645\u0627\u0630\u0627 \u064a\u062d\u062f\u062b\u061f<\/th>\n\n<\/tr>\n\n<\/thead>\n\n<tbody>\n\n<tr>\n\n<td>\u0625\u062f\u062e\u0627\u0644 \u0627\u0644\u0628\u064a\u0627\u0646\u0627\u062a<\/td>\n\n<td>\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.<\/td>\n\n<\/tr>\n\n<tr>\n\n<td>\u062d\u0633\u0627\u0628 BMR<\/td>\n\n<td>\u062a\u0642\u062f\u064a\u0631 \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\n<\/tr>\n\n<tr>\n\n<td>\u062d\u0633\u0627\u0628 TDEE<\/td>\n\n<td>\u0625\u0636\u0627\u0641\u0629 \u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u064a\u0648\u0645\u064a \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646.<\/td>\n\n<\/tr>\n\n<tr>\n\n<td>\u062a\u062d\u062f\u064a\u062f \u0627\u0644\u0647\u062f\u0641<\/td>\n\n<td>\u062d\u0633\u0627\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.<\/td>\n\n<\/tr>\n\n<\/tbody>\n\n<\/table>\n\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0645\u0639\u0631\u0641\u0629 \u062a\u0641\u0627\u0635\u064a\u0644 \u0647\u0630\u0647 \u0627\u0644\u0639\u0645\u0644\u064a\u0629 \u062e\u0637\u0648\u0629 \u0628\u062e\u0637\u0648\u0629\u060c \u064a\u0645\u0643\u0646\u0643 \u0642\u0631\u0627\u0621\u0629 \u0645\u0642\u0627\u0644 <a href=\"https:\/\/ksatools.com\/blog\/how-calorie-calculator-works\/\" target=\"_blank\" rel=\"noopener\">\u0643\u064a\u0641 \u062a\u0639\u0645\u0644 \u062d\u0627\u0633\u0628\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u061f<\/a>.<\/p>\n\n<h2 id=\"equations\">\u0647\u0644 \u0627\u0644\u0645\u0639\u0627\u062f\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u062e\u062f\u0645\u0629 \u0641\u064a \u0627\u0644\u062d\u0627\u0633\u0628\u0629 \u0645\u0648\u062b\u0648\u0642\u0629\u061f<\/h2>\n\n<p>\u062a\u0639\u062a\u0645\u062f \u0645\u0639\u0638\u0645 \u062d\u0627\u0633\u0628\u0627\u062a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u062f\u064a\u062b\u0629 \u0639\u0644\u0649 \u0645\u0639\u0627\u062f\u0644\u0627\u062a \u0645\u0633\u062a\u062e\u062f\u0645\u0629 \u0639\u0644\u0649 \u0646\u0637\u0627\u0642 \u0648\u0627\u0633\u0639 \u0641\u064a \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0633\u0631\u064a\u0631\u064a\u0629\u060c \u0648\u0623\u0634\u0647\u0631\u0647\u0627 \u0645\u0639\u0627\u062f\u0644\u0629 <strong>Mifflin-St Jeor<\/strong> \u0644\u062d\u0633\u0627\u0628 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0627\u0644\u0623\u0633\u0627\u0633\u064a.<\/p>\n\n<p>\u062a\u062a\u0645\u064a\u0632 \u0647\u0630\u0647 \u0627\u0644\u0645\u0639\u0627\u062f\u0644\u0629 \u0628\u0623\u0646\u0647\u0627 \u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0645\u062a\u063a\u064a\u0631\u0627\u062a \u0628\u0633\u064a\u0637\u0629 \u064a\u0645\u0643\u0646 \u0644\u0623\u064a \u0634\u062e\u0635 \u0625\u062f\u062e\u0627\u0644\u0647\u0627\u060c \u0645\u062b\u0644 \u0627\u0644\u0648\u0632\u0646 \u0648\u0627\u0644\u0637\u0648\u0644 \u0648\u0627\u0644\u0639\u0645\u0631 \u0648\u0627\u0644\u062c\u0646\u0633\u060c \u0648\u062a\u0648\u0641\u0631 \u062a\u0642\u062f\u064a\u0631\u064b\u0627 \u062c\u064a\u062f\u064b\u0627 \u0644\u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u0637\u0627\u0642\u0629 \u0644\u062f\u0649 \u0645\u0639\u0638\u0645 \u0627\u0644\u0628\u0627\u0644\u063a\u064a\u0646.<\/p>\n\n<div class=\"ksa-note\">\n\n<p><strong>\u0644\u0647\u0630\u0627 \u0627\u0644\u0633\u0628\u0628 \u062a\u0639\u062a\u0645\u062f\u0647\u0627 \u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u062a\u0637\u0628\u064a\u0642\u0627\u062a \u0648\u0627\u0644\u0645\u0648\u0627\u0642\u0639 \u0627\u0644\u0635\u062d\u064a\u0629 \u0643\u062e\u0637\u0648\u0629 \u0623\u0648\u0644\u0649 \u0644\u062a\u0642\u062f\u064a\u0631 \u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u0633\u0639\u0631\u0627\u062a.<\/strong><\/p>\n\n<\/div>\n\n<p>\u0628\u0639\u062f \u062d\u0633\u0627\u0628 BMR\u060c \u064a\u062a\u0645 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u0634\u0627\u0637 \u0644\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)\u060c \u0648\u0647\u0648 \u0627\u0644\u0631\u0642\u0645 \u0627\u0644\u0630\u064a \u062a\u0639\u062a\u0645\u062f \u0639\u0644\u064a\u0647 \u0627\u0644\u062d\u0627\u0633\u0628\u0629 \u0644\u062a\u062d\u062f\u064a\u062f \u0627\u062d\u062a\u064a\u0627\u062c\u0643 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a.<\/p>\n\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0641\u0647\u0645 \u0647\u0630\u0647 \u0627\u0644\u0645\u0641\u0627\u0647\u064a\u0645 \u0628\u0635\u0648\u0631\u0629 \u0623\u0639\u0645\u0642\u060c \u064a\u0645\u0643\u0646\u0643 \u0642\u0631\u0627\u0621\u0629:<\/p>\n\n<ul>\n\n<li><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><\/li>\n\n<li><a href=\"https:\/\/ksatools.com\/blog\/what-is-tdee\/\" target=\"_blank\" rel=\"noopener\">\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<\/a><\/li>\n\n<li><a href=\"https:\/\/ksatools.com\/blog\/bmr-vs-tdee\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0641\u0631\u0642 \u0628\u064a\u0646 BMR \u0648TDEE<\/a><\/li>\n\n<\/ul>\n<h2 id=\"difference\">\u0644\u0645\u0627\u0630\u0627 \u062a\u062e\u062a\u0644\u0641 \u062f\u0642\u0629 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0628\u064a\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635\u061f<\/h2>\n\n<p>\u0631\u063a\u0645 \u0623\u0646 \u0627\u0644\u062d\u0627\u0633\u0628\u0629 \u062a\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0645\u0639\u0627\u062f\u0644\u0627\u062a \u0646\u0641\u0633\u0647\u0627 \u0645\u0639 \u062c\u0645\u064a\u0639 \u0627\u0644\u0645\u0633\u062a\u062e\u062f\u0645\u064a\u0646\u060c \u0641\u0625\u0646 \u0627\u0633\u062a\u062c\u0627\u0628\u0629 \u0627\u0644\u062c\u0633\u0645 \u062a\u062e\u062a\u0644\u0641 \u0645\u0646 \u0634\u062e\u0635 \u0625\u0644\u0649 \u0622\u062e\u0631. \u0648\u0644\u0647\u0630\u0627 \u0642\u062f \u064a\u062d\u062a\u0627\u062c \u0634\u062e\u0635\u0627\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\u064a\u0647\u0645\u0627 \u0625\u0644\u0649 \u0639\u062f\u062f \u0645\u062e\u062a\u0644\u0641 \u0642\u0644\u064a\u0644\u064b\u0627 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0644\u0644\u0645\u062d\u0627\u0641\u0638\u0629 \u0639\u0644\u0649 \u0627\u0644\u0648\u0632\u0646.<\/p>\n\n<p>\u064a\u0631\u062c\u0639 \u0630\u0644\u0643 \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u0645\u0639\u0627\u062f\u0644\u0627\u062a \u0644\u0627 \u062a\u0633\u062a\u0637\u064a\u0639 \u0642\u064a\u0627\u0633 \u062c\u0645\u064a\u0639 \u0627\u0644\u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u0628\u064a\u0648\u0644\u0648\u062c\u064a\u0629 \u0623\u0648 \u0627\u0644\u0633\u0644\u0648\u0643\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0624\u062b\u0631 \u0641\u064a \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0637\u0627\u0642\u0629 \u0628\u0634\u0643\u0644 \u0645\u0628\u0627\u0634\u0631.<\/p>\n\n<table>\n\n<thead>\n\n<tr>\n\n<th>\u0627\u0644\u0639\u0627\u0645\u0644<\/th>\n\n<th>\u062a\u0623\u062b\u064a\u0631\u0647 \u0639\u0644\u0649 \u0627\u0644\u062f\u0642\u0629<\/th>\n\n<\/tr>\n\n<\/thead>\n\n<tbody>\n\n<tr>\n\n<td>\u062a\u0631\u0643\u064a\u0628 \u0627\u0644\u062c\u0633\u0645<\/td>\n\n<td>\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0642\u062f \u062a\u0631\u0641\u0639 \u0645\u0639\u062f\u0644 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0637\u0627\u0642\u0629 \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0634\u062e\u0635 \u064a\u0645\u0644\u0643 \u0646\u0633\u0628\u0629 \u062f\u0647\u0648\u0646 \u0623\u0639\u0644\u0649.<\/td>\n\n<\/tr>\n\n<tr>\n\n<td>\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u062d\u0642\u064a\u0642\u064a<\/td>\n\n<td>\u0627\u062e\u062a\u064a\u0627\u0631 \u0645\u0633\u062a\u0648\u0649 \u0646\u0634\u0627\u0637 \u063a\u064a\u0631 \u0645\u0646\u0627\u0633\u0628 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u062a\u063a\u064a\u0631 \u0645\u0644\u062d\u0648\u0638 \u0641\u064a \u0627\u0644\u0646\u062a\u064a\u062c\u0629.<\/td>\n\n<\/tr>\n\n<tr>\n\n<td>\u0637\u0628\u064a\u0639\u0629 \u0627\u0644\u0639\u0645\u0644<\/td>\n\n<td>\u0627\u0644\u0634\u062e\u0635 \u0627\u0644\u0630\u064a \u064a\u062a\u062d\u0631\u0643 \u0637\u0648\u0627\u0644 \u0627\u0644\u064a\u0648\u0645 \u064a\u0633\u062a\u0647\u0644\u0643 \u0637\u0627\u0642\u0629 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0645\u0648\u0638\u0641 \u0627\u0644\u0645\u0643\u062a\u0628\u064a.<\/td>\n\n<\/tr>\n\n<tr>\n\n<td>\u0627\u0644\u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u0635\u062d\u064a\u0629<\/td>\n\n<td>\u0642\u062f \u062a\u0624\u062b\u0631 \u0628\u0639\u0636 \u0627\u0644\u062d\u0627\u0644\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629 \u0623\u0648 \u0627\u0644\u0623\u062f\u0648\u064a\u0629 \u0641\u064a \u0645\u0639\u062f\u0644 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0637\u0627\u0642\u0629.<\/td>\n\n<\/tr>\n\n<tr>\n\n<td>\u0627\u0644\u062a\u063a\u064a\u0631 \u0641\u064a \u0627\u0644\u0648\u0632\u0646<\/td>\n\n<td>\u0643\u0644\u0645\u0627 \u062a\u063a\u064a\u0631 \u0627\u0644\u0648\u0632\u0646\u060c \u062a\u063a\u064a\u0631 \u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u062c\u0633\u0645 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a.<\/td>\n\n<\/tr>\n\n<\/tbody>\n\n<\/table>\n\n<div class=\"ksa-note\">\n\n<p><strong>\u0644\u0647\u0630\u0627 \u0627\u0644\u0633\u0628\u0628 \u0644\u0627 \u064a\u0646\u0628\u063a\u064a \u0645\u0642\u0627\u0631\u0646\u0629 \u0646\u062a\u0627\u0626\u062c\u0643 \u0628\u0646\u062a\u0627\u0626\u062c \u0634\u062e\u0635 \u0622\u062e\u0631 \u062d\u062a\u0649 \u0644\u0648 \u0643\u0627\u0646\u062a \u0628\u064a\u0627\u0646\u0627\u062a\u0643\u0645\u0627 \u0645\u062a\u0642\u0627\u0631\u0628\u0629.<\/strong><\/p>\n\n<\/div>\n\n<h2 id=\"limitations\">\u0645\u062a\u0649 \u062a\u0643\u0648\u0646 \u0646\u062a\u0627\u0626\u062c \u0627\u0644\u062d\u0627\u0633\u0628\u0629 \u0623\u0642\u0644 \u062f\u0642\u0629\u061f<\/h2>\n\n<p>\u062a\u0643\u0648\u0646 \u0646\u062a\u0627\u0626\u062c \u062d\u0627\u0633\u0628\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0623\u0642\u0644 \u062f\u0642\u0629 \u0639\u0646\u062f\u0645\u0627 \u0644\u0627 \u062a\u0646\u0637\u0628\u0642 \u0627\u0644\u0645\u0639\u0627\u062f\u0644\u0627\u062a \u0627\u0644\u0639\u0627\u0645\u0629 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0644\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u0623\u0648 \u0627\u0644\u0641\u0633\u064a\u0648\u0644\u0648\u062c\u064a\u0629 \u0644\u0644\u0645\u0633\u062a\u062e\u062f\u0645.<\/p>\n\n<table>\n\n<thead>\n\n<tr>\n\n<th>\u0627\u0644\u062d\u0627\u0644\u0629<\/th>\n\n<th>\u0644\u0645\u0627\u0630\u0627 \u062a\u0642\u0644 \u0627\u0644\u062f\u0642\u0629\u061f<\/th>\n\n<\/tr>\n\n<\/thead>\n\n<tbody>\n\n<tr>\n\n<td>\u0627\u0644\u062d\u0645\u0644<\/td>\n\n<td>\u064a\u0632\u062f\u0627\u062f \u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u0637\u0627\u0642\u0629 \u0628\u0635\u0648\u0631\u0629 \u062a\u062e\u062a\u0644\u0641 \u0639\u0646 \u0627\u0644\u0645\u0639\u0627\u062f\u0644\u0627\u062a \u0627\u0644\u0639\u0627\u0645\u0629.<\/td>\n\n<\/tr>\n\n<tr>\n\n<td>\u0627\u0644\u0631\u0636\u0627\u0639\u0629<\/td>\n\n<td>\u062a\u0631\u062a\u0641\u0639 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0644\u0625\u0646\u062a\u0627\u062c \u0627\u0644\u062d\u0644\u064a\u0628.<\/td>\n\n<\/tr>\n\n<tr>\n\n<td>\u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0648\u0646 \u0627\u0644\u0645\u062d\u062a\u0631\u0641\u0648\u0646<\/td>\n\n<td>\u0642\u062f \u062a\u062e\u062a\u0644\u0641 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0647\u0645 \u0628\u0633\u0628\u0628 \u062d\u062c\u0645 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0631\u062a\u0641\u0639.<\/td>\n\n<\/tr>\n\n<tr>\n\n<td>\u0628\u0639\u0636 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0645\u0632\u0645\u0646\u0629<\/td>\n\n<td>\u0642\u062f \u062a\u0624\u062b\u0631 \u0641\u064a \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0623\u0648 \u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629.<\/td>\n\n<\/tr>\n\n<tr>\n\n<td>\u0627\u0644\u0646\u0645\u0648 \u0644\u062f\u0649 \u0627\u0644\u0623\u0637\u0641\u0627\u0644 \u0648\u0627\u0644\u0645\u0631\u0627\u0647\u0642\u064a\u0646<\/td>\n\n<td>\u062a\u062d\u062a\u0627\u062c \u0647\u0630\u0647 \u0627\u0644\u0641\u0626\u0627\u062a \u0625\u0644\u0649 \u0645\u0639\u0627\u062f\u0644\u0627\u062a \u0645\u062e\u0635\u0635\u0629 \u062d\u0633\u0628 \u0627\u0644\u0639\u0645\u0631.<\/td>\n\n<\/tr>\n\n<\/tbody>\n\n<\/table>\n\n<div class=\"ksa-warning\">\n\n<p><strong>\u062a\u0646\u0628\u064a\u0647:<\/strong> \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u062d\u0627\u0644\u0629 \u0635\u062d\u064a\u0629 \u062e\u0627\u0635\u0629 \u0623\u0648 \u062a\u062a\u0628\u0639 \u0628\u0631\u0646\u0627\u0645\u062c\u064b\u0627 \u0639\u0644\u0627\u062c\u064a\u064b\u0627\u060c \u0641\u0644\u0627 \u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0633\u0628\u0627\u062a \u0627\u0644\u0639\u0627\u0645\u0629 \u0648\u062d\u062f\u0647\u0627\u060c \u0648\u0627\u0633\u062a\u0634\u0631 \u0627\u0644\u0637\u0628\u064a\u0628 \u0623\u0648 \u0627\u062e\u062a\u0635\u0627\u0635\u064a \u0627\u0644\u062a\u063a\u0630\u064a\u0629.<\/p>\n\n<\/div>\n\n<h2 id=\"improve\">\u0643\u064a\u0641 \u062a\u0632\u064a\u062f \u0645\u0646 \u062f\u0642\u0629 \u0646\u062a\u0627\u0626\u062c \u062d\u0627\u0633\u0628\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a\u061f<\/h2>\n\n<p>\u0631\u063a\u0645 \u0623\u0646 \u0627\u0644\u062d\u0627\u0633\u0628\u0629 \u062a\u0642\u062f\u0645 \u062a\u0642\u062f\u064a\u0631\u064b\u0627 \u062c\u064a\u062f\u064b\u0627\u060c \u0641\u0625\u0646 \u062c\u0648\u062f\u0629 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u062a\u0639\u062a\u0645\u062f \u0628\u062f\u0631\u062c\u0629 \u0643\u0628\u064a\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u0628\u064a\u0627\u0646\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062f\u062e\u0644\u0647\u0627 \u0648\u0637\u0631\u064a\u0642\u0629 \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0643 \u0644\u0644\u0646\u062a\u0627\u0626\u062c.<\/p>\n\n<table>\n\n<thead>\n\n<tr>\n\n<th>\u0627\u0644\u0646\u0635\u064a\u062d\u0629<\/th>\n\n<th>\u0627\u0644\u0641\u0627\u0626\u062f\u0629<\/th>\n\n<\/tr>\n\n<\/thead>\n\n<tbody>\n\n<tr>\n\n<td>\u0623\u062f\u062e\u0644 \u0648\u0632\u0646\u0643 \u0627\u0644\u062d\u0627\u0644\u064a \u0628\u062f\u0642\u0629.<\/td>\n\n<td>\u062a\u062d\u0633\u064a\u0646 \u062f\u0642\u0629 \u062d\u0633\u0627\u0628 BMR.<\/td>\n\n<\/tr>\n\n<tr>\n\n<td>\u0642\u0633 \u0627\u0644\u0637\u0648\u0644 \u0628\u0637\u0631\u064a\u0642\u0629 \u0635\u062d\u064a\u062d\u0629.<\/td>\n\n<td>\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0646\u062a\u0627\u0626\u062c \u0623\u0643\u062b\u0631 \u0648\u0627\u0642\u0639\u064a\u0629.<\/td>\n\n<\/tr>\n\n<tr>\n\n<td>\u0627\u062e\u062a\u0631 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u062d\u0642\u064a\u0642\u064a.<\/td>\n\n<td>\u062a\u062d\u0633\u064a\u0646 \u062f\u0642\u0629 \u062d\u0633\u0627\u0628 TDEE.<\/td>\n\n<\/tr>\n\n<tr>\n\n<td>\u0623\u0639\u062f \u0627\u0644\u062d\u0633\u0627\u0628 \u0628\u0639\u062f \u062a\u063a\u064a\u0631 \u0627\u0644\u0648\u0632\u0646.<\/td>\n\n<td>\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062f\u0642\u0629 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u064a\u0648\u0645\u064a.<\/td>\n\n<\/tr>\n\n<tr>\n\n<td>\u062a\u0627\u0628\u0639 \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.<\/td>\n\n<td>\u062a\u0623\u0643\u064a\u062f \u0623\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0647\u062f\u0641\u0643.<\/td>\n\n<\/tr>\n\n<\/tbody>\n\n<\/table>\n\n<h2>\u0647\u0644 \u0627\u062e\u062a\u064a\u0627\u0631 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u0634\u0627\u0637 \u0647\u0648 \u0623\u0643\u062b\u0631 \u0633\u0628\u0628 \u0644\u0644\u0623\u062e\u0637\u0627\u0621\u061f<\/h2>\n\n<p>\u0641\u064a \u0645\u0639\u0638\u0645 \u0627\u0644\u062d\u0627\u0644\u0627\u062a \u0646\u0639\u0645. \u0641\u0627\u0644\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 \u0644\u0623\u0646\u0647\u0645 \u064a\u0631\u0643\u0632\u0648\u0646 \u0639\u0644\u0649 \u0639\u062f\u062f \u0645\u0631\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u0642\u0637\u060c \u0628\u064a\u0646\u0645\u0627 \u062a\u0639\u062a\u0645\u062f \u0627\u0644\u0645\u0639\u0627\u062f\u0644\u0627\u062a \u0639\u0644\u0649 \u0645\u062a\u0648\u0633\u0637 \u0627\u0644\u062d\u0631\u0643\u0629 \u0637\u0648\u0627\u0644 \u0627\u0644\u064a\u0648\u0645.<\/p>\n\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062a\u0645\u0631\u0646 \u0633\u0627\u0639\u0629 \u0648\u0627\u062d\u062f\u0629 \u0641\u0642\u0637 \u062b\u0645 \u062a\u062c\u0644\u0633 \u0628\u0642\u064a\u0629 \u0627\u0644\u064a\u0648\u0645\u060c \u0641\u0642\u062f \u064a\u0643\u0648\u0646 \u0627\u062d\u062a\u064a\u0627\u062c\u0643 \u0623\u0642\u0631\u0628 \u0625\u0644\u0649 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u062e\u0641\u064a\u0641 \u0623\u0648 \u0627\u0644\u0645\u062a\u0648\u0633\u0637\u060c \u0648\u0644\u064a\u0633 \u0627\u0644\u0645\u0631\u062a\u0641\u0639.<\/p>\n\n<div class=\"ksa-note\">\n\n<p><strong>\u0646\u0635\u064a\u062d\u0629:<\/strong> \u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u062a\u0631\u062f\u062f\u064b\u0627 \u0628\u064a\u0646 \u0645\u0633\u062a\u0648\u064a\u064a\u0646 \u0645\u0646 \u0627\u0644\u0646\u0634\u0627\u0637\u060c \u0641\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0623\u0642\u0644\u060c \u062b\u0645 \u0631\u0627\u0642\u0628 \u0627\u0644\u0648\u0632\u0646 \u0648\u0623\u062c\u0631\u0650 \u0627\u0644\u062a\u0639\u062f\u064a\u0644 \u0644\u0627\u062d\u0642\u064b\u0627 \u0625\u0630\u0627 \u0644\u0632\u0645 \u0627\u0644\u0623\u0645\u0631.<\/p>\n\n<\/div>\n\n<h2>\u0647\u0644 \u064a\u0645\u0643\u0646 \u062a\u062d\u0633\u064a\u0646 \u062f\u0642\u0629 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0623\u062f\u0648\u0627\u062a \u0623\u062e\u0631\u0649\u061f<\/h2>\n\n<p>\u0646\u0639\u0645\u060c \u0641\u0643\u0644\u0645\u0627 \u0643\u0627\u0646\u062a \u0644\u062f\u064a\u0643 \u0645\u0639\u0644\u0648\u0645\u0627\u062a \u0623\u0643\u062b\u0631 \u0639\u0646 \u062c\u0633\u0645\u0643\u060c \u0623\u0635\u0628\u062d\u062a \u0642\u0631\u0627\u0631\u0627\u062a\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0623\u0641\u0636\u0644.<\/p>\n\n<p>\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\u0645\u0639\u0631\u0641\u0629 \u062a\u0642\u062f\u064a\u0631 \u062a\u0631\u0643\u064a\u0628 \u062c\u0633\u0645\u0643\u060c \u0644\u0623\u0646 \u0646\u0633\u0628\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0641\u0633\u064a\u0631 \u0627\u062e\u062a\u0644\u0627\u0641 \u0645\u0639\u062f\u0644 \u0627\u0644\u062d\u0631\u0642 \u0628\u064a\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635.<\/p>\n\n<p>\u0643\u0645\u0627 \u064a\u0645\u0643\u0646\u0643 \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> \u0644\u0645\u0639\u0631\u0641\u0629 \u0643\u0645\u064a\u0629 \u0627\u0644\u0633\u0648\u0627\u0626\u0644 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0643\u060c \u0641\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062a\u0631\u0637\u064a\u0628 \u0627\u0644\u062c\u064a\u062f \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0628\u062f\u0646\u064a \u0648\u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u064a\u0648\u0645\u064a.<\/p>\n\n<div class=\"ksa-cta\">\n\n<p><strong>\u0627\u062d\u0635\u0644 \u0639\u0644\u0649 \u062a\u0642\u062f\u064a\u0631 \u0639\u0644\u0645\u064a \u0644\u0627\u062d\u062a\u064a\u0627\u062c\u0643 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a<\/strong><\/p>\n\n<p>\u062a\u0639\u062a\u0645\u062f \u062d\u0627\u0633\u0628\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0639\u0644\u0649 \u0645\u0639\u0627\u062f\u0644\u0627\u062a \u0639\u0644\u0645\u064a\u0629 \u0645\u0633\u062a\u062e\u062f\u0645\u0629 \u0639\u0627\u0644\u0645\u064a\u064b\u0627\u060c \u0648\u062a\u0648\u0641\u0631 \u0646\u0642\u0637\u0629 \u0628\u062f\u0627\u064a\u0629 \u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0648\u0632\u0646.<\/p>\n\n<a href=\"https:\/\/ksatools.com\/tools\/calorie-calculator\" target=\"_blank\" rel=\"noopener\">\n\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\n<\/a>\n\n<\/div>\n\n<h2>\u0623\u062e\u0637\u0627\u0621 \u0634\u0627\u0626\u0639\u0629 \u062a\u0642\u0644\u0644 \u0645\u0646 \u062f\u0642\u0629 \u0627\u0644\u0646\u062a\u0627\u0626\u062c<\/h2>\n\n<ul>\n\n<li>\u0625\u062f\u062e\u0627\u0644 \u0648\u0632\u0646 \u0642\u062f\u064a\u0645 \u0628\u062f\u0644 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u062d\u0627\u0644\u064a.<\/li>\n\n<li>\u062a\u0642\u0631\u064a\u0628 \u0627\u0644\u0637\u0648\u0644 \u0623\u0648 \u0627\u0644\u0639\u0645\u0631 \u0628\u0635\u0648\u0631\u0629 \u063a\u064a\u0631 \u0635\u062d\u064a\u062d\u0629.<\/li>\n\n<li>\u0627\u062e\u062a\u064a\u0627\u0631 \u0645\u0633\u062a\u0648\u0649 \u0646\u0634\u0627\u0637 \u063a\u064a\u0631 \u0648\u0627\u0642\u0639\u064a.<\/li>\n\n<li>\u0639\u062f\u0645 \u0625\u0639\u0627\u062f\u0629 \u0627\u0644\u062d\u0633\u0627\u0628 \u0628\u0639\u062f \u0646\u0632\u0648\u0644 \u0623\u0648 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646.<\/li>\n\n<li>\u062a\u063a\u064a\u064a\u0631 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0643\u0644 \u064a\u0648\u0645 \u062f\u0648\u0646 \u0645\u062a\u0627\u0628\u0639\u0629 \u0627\u0644\u0646\u062a\u0627\u0626\u062c.<\/li>\n\n<li>\u0627\u0644\u0627\u0639\u062a\u0645\u0627\u062f \u0639\u0644\u0649 \u0627\u0644\u0646\u062a\u064a\u062c\u0629 \u062f\u0648\u0646 \u0645\u0631\u0627\u0642\u0628\u0629 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0641\u0639\u0644\u064a.<\/li>\n\n<li>\u0645\u0642\u0627\u0631\u0646\u0629 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0628\u0623\u0634\u062e\u0627\u0635 \u0622\u062e\u0631\u064a\u0646.<\/li>\n\n<\/ul>\n<div class=\"ksa-box\">\n\n  <h2>\u0627\u0644\u062e\u0644\u0627\u0635\u0629<\/h2>\n\n  <p>\u062a\u0639\u062f \u062d\u0627\u0633\u0628\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u062f\u0627\u0629 \u0645\u0648\u062b\u0648\u0642\u0629 \u0644\u062a\u0642\u062f\u064a\u0631 \u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u062c\u0633\u0645 \u0645\u0646 \u0627\u0644\u0637\u0627\u0642\u0629 \u0644\u0623\u0646\u0647\u0627 \u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0645\u0639\u0627\u062f\u0644\u0627\u062a \u0639\u0644\u0645\u064a\u0629 \u0645\u0633\u062a\u062e\u062f\u0645\u0629 \u0639\u0644\u0649 \u0646\u0637\u0627\u0642 \u0648\u0627\u0633\u0639\u060c \u0645\u062b\u0644 \u0645\u0639\u0627\u062f\u0644\u0629 Mifflin-St Jeor \u0644\u062d\u0633\u0627\u0628 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0627\u0644\u0623\u0633\u0627\u0633\u064a (BMR)\u060c \u062b\u0645 \u062a\u0633\u062a\u062e\u062f\u0645 \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 (TDEE).<\/p>\n\n  <p>\u0644\u0643\u0646 \u064a\u062c\u0628 \u062a\u0630\u0643\u0631 \u0623\u0646 \u062c\u0645\u064a\u0639 \u0627\u0644\u062d\u0627\u0633\u0628\u0627\u062a \u062a\u0642\u062f\u0645 \u062a\u0642\u062f\u064a\u0631\u064b\u0627 \u0645\u0628\u0646\u064a\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0628\u064a\u0627\u0646\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062f\u062e\u0644\u0647\u0627\u060c \u0648\u0644\u064a\u0633\u062a \u0628\u062f\u064a\u0644\u064b\u0627 \u0639\u0646 \u0627\u0644\u0642\u064a\u0627\u0633\u0627\u062a \u0627\u0644\u0645\u0628\u0627\u0634\u0631\u0629 \u0623\u0648 \u0627\u0644\u062a\u0642\u064a\u064a\u0645 \u0627\u0644\u0637\u0628\u064a. \u0644\u0630\u0644\u0643 \u0641\u0625\u0646 \u0623\u0641\u0636\u0644 \u0637\u0631\u064a\u0642\u0629 \u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647\u0627 \u0647\u064a \u0627\u0639\u062a\u0628\u0627\u0631\u0647\u0627 \u0646\u0642\u0637\u0629 \u0628\u062f\u0627\u064a\u0629\u060c \u062b\u0645 \u0645\u062a\u0627\u0628\u0639\u0629 \u0627\u0644\u0648\u0632\u0646 \u0648\u0625\u062c\u0631\u0627\u0621 \u062a\u0639\u062f\u064a\u0644\u0627\u062a \u0628\u0633\u064a\u0637\u0629 \u062d\u0633\u0628 \u0627\u0633\u062a\u062c\u0627\u0628\u0629 \u062c\u0633\u0645\u0643.<\/p>\n\n<\/div>\n\n<div class=\"ksa-cta\">\n\n  <p><strong>\u0627\u0628\u062f\u0623 \u0628\u062d\u0633\u0627\u0628 \u0627\u062d\u062a\u064a\u0627\u062c\u0643 \u0627\u0644\u064a\u0648\u0645\u064a \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a<\/strong><\/p>\n\n  <p>\u0627\u062d\u0635\u0644 \u0639\u0644\u0649 \u062a\u0642\u062f\u064a\u0631 \u064a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0645\u0639\u0627\u062f\u0644\u0627\u062a \u0639\u0644\u0645\u064a\u0629\u060c \u0648\u0627\u0633\u062a\u062e\u062f\u0645\u0647 \u0643\u0646\u0642\u0637\u0629 \u0628\u062f\u0627\u064a\u0629 \u0644\u062a\u062b\u0628\u064a\u062a \u0627\u0644\u0648\u0632\u0646 \u0623\u0648 \u0625\u0646\u0642\u0627\u0635\u0647 \u0623\u0648 \u0632\u064a\u0627\u062f\u062a\u0647.<\/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\n<\/div>\n\n<h2 id=\"faq\">\u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u062d\u0648\u0644 \u062f\u0642\u0629 \u062d\u0627\u0633\u0628\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629<\/h2>\n\n<h3>\u0647\u0644 \u062d\u0627\u0633\u0628\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u062f\u0642\u064a\u0642\u0629\u061f<\/h3>\n\n<p>\u062a\u0639\u0637\u064a \u0627\u0644\u062d\u0627\u0633\u0628\u0629 \u062a\u0642\u062f\u064a\u0631\u064b\u0627 \u0639\u0644\u0645\u064a\u064b\u0627 \u064a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0645\u0639\u0627\u062f\u0644\u0627\u062a \u0645\u0639\u0631\u0648\u0641\u0629\u060c \u0648\u062a\u0639\u062f \u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0645\u0639\u0638\u0645 \u0627\u0644\u0628\u0627\u0644\u063a\u064a\u0646 \u0627\u0644\u0623\u0635\u062d\u0627\u0621\u060c \u0644\u0643\u0646\u0647\u0627 \u0644\u064a\u0633\u062a \u0642\u064a\u0627\u0633\u064b\u0627 \u0645\u0628\u0627\u0634\u0631\u064b\u0627 \u0644\u0645\u0639\u062f\u0644 \u062d\u0631\u0642 \u0627\u0644\u062c\u0633\u0645.<\/p>\n\n<h3>\u0647\u0644 \u0646\u062a\u0627\u0626\u062c \u0627\u0644\u062d\u0627\u0633\u0628\u0629 \u0645\u0636\u0645\u0648\u0646\u0629 100\u066a\u061f<\/h3>\n\n<p>\u0644\u0627\u060c \u0644\u0623\u0646 \u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u062c\u0633\u0645 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u064a\u062a\u0623\u062b\u0631 \u0628\u0639\u0648\u0627\u0645\u0644 \u0641\u0631\u062f\u064a\u0629 \u0644\u0627 \u064a\u0645\u0643\u0646 \u0642\u064a\u0627\u0633\u0647\u0627 \u062c\u0645\u064a\u0639\u064b\u0627 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0628\u064a\u0627\u0646\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0641\u0642\u0637.<\/p>\n\n<h3>\u0644\u0645\u0627\u0630\u0627 \u062a\u062e\u062a\u0644\u0641 \u0646\u062a\u0627\u0626\u062c \u0627\u0644\u062d\u0627\u0633\u0628\u0627\u062a \u0628\u064a\u0646 \u0627\u0644\u0645\u0648\u0627\u0642\u0639\u061f<\/h3>\n\n<p>\u0642\u062f \u062a\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0645\u0648\u0627\u0642\u0639 \u0645\u0639\u0627\u062f\u0644\u0627\u062a \u0645\u062e\u062a\u0644\u0641\u0629 \u0644\u062d\u0633\u0627\u0628 BMR\u060c \u0623\u0648 \u0645\u0639\u0627\u0645\u0644\u0627\u062a \u0646\u0634\u0627\u0637 \u0645\u062e\u062a\u0644\u0641\u0629\u060c \u0623\u0648 \u0637\u0631\u0642\u064b\u0627 \u0645\u062e\u062a\u0644\u0641\u0629 \u0644\u062a\u0642\u062f\u064a\u0631 \u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062a\u0646\u062d\u064a\u0641 \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646.<\/p>\n\n<h3>\u0647\u0644 \u062a\u0624\u062b\u0631 \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0641\u064a \u062f\u0642\u0629 \u0627\u0644\u0646\u062a\u0627\u0626\u062c\u061f<\/h3>\n\n<p>\u0646\u0639\u0645\u060c \u0642\u062f \u064a\u062d\u062a\u0627\u062c \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0645\u062a\u0644\u0643\u0648\u0646 \u0643\u062a\u0644\u0629 \u0639\u0636\u0644\u064a\u0629 \u0623\u0643\u0628\u0631 \u0625\u0644\u0649 \u0633\u0639\u0631\u0627\u062a \u0623\u0643\u062b\u0631 \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0645\u0646 \u0644\u062f\u064a\u0647\u0645 \u0646\u0633\u0628\u0629 \u062f\u0647\u0648\u0646 \u0623\u0639\u0644\u0649 \u062d\u062a\u0649 \u0645\u0639 \u062a\u0634\u0627\u0628\u0647 \u0627\u0644\u0648\u0632\u0646.<\/p>\n\n<h3>\u0647\u0644 \u064a\u062c\u0628 \u0625\u0639\u0627\u062f\u0629 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u062d\u0627\u0633\u0628\u0629 \u0628\u0639\u062f \u0646\u0632\u0648\u0644 \u0627\u0644\u0648\u0632\u0646\u061f<\/h3>\n\n<p>\u0646\u0639\u0645\u060c \u0644\u0623\u0646 \u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u062c\u0633\u0645 \u0645\u0646 \u0627\u0644\u0637\u0627\u0642\u0629 \u064a\u062a\u063a\u064a\u0631 \u0645\u0639 \u062a\u063a\u064a\u0631 \u0627\u0644\u0648\u0632\u0646\u060c \u0644\u0630\u0644\u0643 \u064a\u064f\u0646\u0635\u062d \u0628\u0625\u0639\u0627\u062f\u0629 \u0627\u0644\u062d\u0633\u0627\u0628 \u0643\u0644\u0645\u0627 \u062d\u062f\u062b \u062a\u063a\u064a\u0631 \u0648\u0627\u0636\u062d.<\/p>\n\n<h3>\u0645\u0627 \u0623\u0643\u0628\u0631 \u0633\u0628\u0628 \u0644\u0639\u062f\u0645 \u062f\u0642\u0629 \u0627\u0644\u0646\u062a\u0627\u0626\u062c\u061f<\/h3>\n\n<p>\u0627\u062e\u062a\u064a\u0627\u0631 \u0645\u0633\u062a\u0648\u0649 \u0646\u0634\u0627\u0637 \u063a\u064a\u0631 \u0648\u0627\u0642\u0639\u064a \u0647\u0648 \u0623\u0643\u062b\u0631 \u0627\u0644\u0623\u062e\u0637\u0627\u0621 \u0634\u064a\u0648\u0639\u064b\u0627\u060c \u0644\u0623\u0646\u0647 \u064a\u0624\u062b\u0631 \u0645\u0628\u0627\u0634\u0631\u0629 \u0641\u064a \u062d\u0633\u0627\u0628 TDEE.<\/p>\n\n<h3>\u0647\u0644 \u064a\u0645\u0643\u0646 \u0627\u0644\u0627\u0639\u062a\u0645\u0627\u062f \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0633\u0628\u0629 \u0644\u0644\u062a\u0646\u062d\u064a\u0641\u061f<\/h3>\n\n<p>\u0646\u0639\u0645\u060c \u0641\u0647\u064a \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062d\u062f\u064a\u062f \u0646\u0642\u0637\u0629 \u0628\u062f\u0627\u064a\u0629 \u0645\u0646\u0627\u0633\u0628\u0629\u060c \u0644\u0643\u0646 \u064a\u062c\u0628 \u0645\u062a\u0627\u0628\u0639\u0629 \u0627\u0644\u0648\u0632\u0646 \u0648\u0625\u062c\u0631\u0627\u0621 \u062a\u0639\u062f\u064a\u0644\u0627\u062a \u062a\u062f\u0631\u064a\u062c\u064a\u0629 \u0639\u0646\u062f \u0627\u0644\u062d\u0627\u062c\u0629.<\/p>\n\n<h3>\u0647\u0644 \u0627\u0644\u062d\u0627\u0633\u0628\u0629 \u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0627\u0644\u0645\u062d\u062a\u0631\u0641\u064a\u0646\u061f<\/h3>\n\n<p>\u0642\u062f \u064a\u062d\u062a\u0627\u062c \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0648\u0646 \u0627\u0644\u0645\u062d\u062a\u0631\u0641\u0648\u0646 \u0625\u0644\u0649 \u062a\u0642\u064a\u064a\u0645 \u0623\u0643\u062b\u0631 \u062a\u062e\u0635\u0635\u064b\u0627\u060c \u0644\u0623\u0646 \u062d\u062c\u0645 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0642\u062f \u064a\u062c\u0639\u0644 \u0627\u062d\u062a\u064a\u0627\u062c\u0647\u0645 \u0645\u062e\u062a\u0644\u0641\u064b\u0627 \u0639\u0646 \u062a\u0642\u062f\u064a\u0631\u0627\u062a \u0627\u0644\u0645\u0639\u0627\u062f\u0644\u0627\u062a \u0627\u0644\u0639\u0627\u0645\u0629.<\/p>\n\n<h3>\u0647\u0644 \u062a\u0624\u062b\u0631 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0641\u064a \u062f\u0642\u0629 \u0627\u0644\u0646\u062a\u0627\u0626\u062c\u061f<\/h3>\n\n<p>\u0642\u062f \u062a\u0624\u062b\u0631 \u0628\u0639\u0636 \u0627\u0644\u062d\u0627\u0644\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629 \u0623\u0648 \u0627\u0644\u0623\u062f\u0648\u064a\u0629 \u0641\u064a \u0645\u0639\u062f\u0644 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0637\u0627\u0642\u0629\u060c \u0644\u0630\u0644\u0643 \u0642\u062f \u062a\u062e\u062a\u0644\u0641 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a \u0627\u0644\u0641\u0639\u0644\u064a\u0629 \u0639\u0646 \u0627\u0644\u062a\u0642\u062f\u064a\u0631\u0627\u062a \u0627\u0644\u0639\u0627\u0645\u0629.<\/p>\n\n<h3>\u0643\u064a\u0641 \u0623\u062d\u0635\u0644 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u0646\u062a\u064a\u062c\u0629 \u0645\u0646 \u0627\u0644\u062d\u0627\u0633\u0628\u0629\u061f<\/h3>\n\n<p>\u0623\u062f\u062e\u0644 \u0628\u064a\u0627\u0646\u0627\u062a \u062f\u0642\u064a\u0642\u0629\u060c \u0648\u0627\u062e\u062a\u0631 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0635\u062d\u064a\u062d\u060c \u062b\u0645 \u0631\u0627\u0642\u0628 \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\u0639\u062f\u0651\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<section class=\"related-articles\">\n\n  <h2>\u0627\u0642\u0631\u0623 \u0627\u064a\u0636\u0627<\/h2>\n\n  <ul>\n\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\/how-calorie-calculator-works\/\" target=\"_blank\" rel=\"noopener\">\n        \u0643\u064a\u0641 \u062a\u0639\u0645\u0644 \u062d\u0627\u0633\u0628\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u061f\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\/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\/what-is-tdee\/\" target=\"_blank\" rel=\"noopener\">\n        \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\n      <\/a>\n    <\/li>\n\n    <li>\n      <a href=\"https:\/\/ksatools.com\/blog\/bmr-vs-tdee\/\" target=\"_blank\" rel=\"noopener\">\n        \u0627\u0644\u0641\u0631\u0642 \u0628\u064a\u0646 BMR \u0648TDEE\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\n  <\/ul>\n\n<\/section>\n\n<script type=\"application\/ld+json\">\n{\n  \"@context\":\"https:\/\/schema.org\",\n  \"@type\":\"Article\",\n  \"headline\":\"\u0647\u0644 \u062d\u0627\u0633\u0628\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u062f\u0642\u064a\u0642\u0629\u061f \u0648\u0645\u0627 \u0645\u062f\u0649 \u0627\u0644\u0627\u0639\u062a\u0645\u0627\u062f \u0639\u0644\u0649 \u0646\u062a\u0627\u0626\u062c\u0647\u0627\u061f\",\n  \"description\":\"\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0645\u062f\u0649 \u062f\u0642\u0629 \u062d\u0627\u0633\u0628\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u060c \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0644\u0627\u062a \u0627\u0644\u0639\u0644\u0645\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0639\u062a\u0645\u062f \u0639\u0644\u064a\u0647\u0627\u060c \u0648\u0627\u0644\u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u062a\u064a \u0642\u062f \u062a\u0624\u062b\u0631 \u0641\u064a \u0627\u0644\u0646\u062a\u0627\u0626\u062c\u060c \u0648\u0643\u064a\u0641 \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 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