{"id":483,"date":"2026-07-14T01:03:31","date_gmt":"2026-07-13T22:03:31","guid":{"rendered":"https:\/\/wp.ksatools.com\/?p=483"},"modified":"2026-07-14T01:22:32","modified_gmt":"2026-07-13T22:22:32","slug":"calories-needed-to-gain-weight","status":"publish","type":"post","link":"https:\/\/wp.ksatools.com\/calories-needed-to-gain-weight\/","title":{"rendered":"\u0643\u0645 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u062d\u062a\u0627\u062c \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646\u061f \u0648\u0643\u064a\u0641 \u062a\u062d\u062f\u062f \u0641\u0627\u0626\u0636 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u0645\u0646\u0627\u0633\u0628\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:#ffffff;\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:#ffffff;\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:#ffffff;\ncolor:#077F2C;\nfont-weight:700;\ntext-decoration:none;\nborder-radius:8px;\n}\n\n.formula-box{\nbackground:#ffffff;\nborder:2px dashed #077F2C;\nborder-radius:12px;\npadding:22px;\nmargin:25px 0;\ntext-align:center;\nfont-size:19px;\nfont-weight:700;\nline-height:2;\n}\n<\/style>\n\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>\u0644\u0645\u0639\u0631\u0641\u0629 \u0643\u0645 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u062a\u062d\u062a\u0627\u062c \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646\u060c \u0627\u062d\u0633\u0628 \u0623\u0648\u0644\u064b\u0627 \u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062b\u0628\u0627\u062a \u0627\u0644\u064a\u0648\u0645\u064a\u0629\u060c \u062b\u0645 \u0623\u0636\u0641 \u0641\u0627\u0626\u0636\u064b\u0627 \u0645\u0639\u062a\u062f\u0644\u064b\u0627 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a. \u064a\u0645\u0643\u0646 \u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0628\u0627\u0644\u063a\u064a\u0646 \u0627\u0644\u0628\u062f\u0621 \u0628\u0625\u0636\u0627\u0641\u0629 \u0646\u062d\u0648 250 \u0625\u0644\u0649 400 \u0633\u0639\u0631\u0629 \u064a\u0648\u0645\u064a\u064b\u0627 \u0641\u0648\u0642 \u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062b\u0628\u0627\u062a\u060c \u062b\u0645 \u0645\u062a\u0627\u0628\u0639\u0629 \u0645\u062a\u0648\u0633\u0637 \u0627\u0644\u0648\u0632\u0646 \u0644\u0645\u062f\u0629 \u0623\u0633\u0628\u0648\u0639\u064a\u0646 \u0625\u0644\u0649 3 \u0623\u0633\u0627\u0628\u064a\u0639 \u0648\u062a\u0639\u062f\u064a\u0644 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u062d\u0633\u0628 \u0627\u0633\u062a\u062c\u0627\u0628\u0629 \u0627\u0644\u062c\u0633\u0645.<\/p>\n\n<p>\u0627\u0633\u062a\u062e\u062f\u0645 <a href=\"https:\/\/ksatools.com\/tools\/calorie-calculator\" target=\"_blank\" rel=\"noopener\">\u062d\u0627\u0633\u0628\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629<\/a> \u0644\u0645\u0639\u0631\u0641\u0629 \u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062b\u0628\u0627\u062a \u0648\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0644\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.<\/p>\n\n<\/div>\n\n<p>\u0644\u0627 \u064a\u0648\u062c\u062f \u0631\u0642\u0645 \u062b\u0627\u0628\u062a \u064a\u0646\u0627\u0633\u0628 \u0643\u0644 \u0645\u0646 \u064a\u0631\u064a\u062f \u0632\u064a\u0627\u062f\u0629 \u0648\u0632\u0646\u0647. \u0641\u0642\u062f \u064a\u062d\u062a\u0627\u062c \u0634\u062e\u0635 \u0625\u0644\u0649 2,300 \u0633\u0639\u0631\u0629 \u064a\u0648\u0645\u064a\u064b\u0627 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646\u060c \u0628\u064a\u0646\u0645\u0627 \u064a\u062d\u062a\u0627\u062c \u0634\u062e\u0635 \u0622\u062e\u0631 \u0625\u0644\u0649 \u0623\u0643\u062b\u0631 \u0645\u0646 3,000 \u0633\u0639\u0631\u0629\u061b \u0644\u0623\u0646 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u062c \u064a\u062a\u0623\u062b\u0631 \u0628\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 \u0648\u062a\u0631\u0643\u064a\u0628 \u0627\u0644\u062c\u0633\u0645.<\/p>\n\n<p>\u0627\u0644\u0647\u062f\u0641 \u0644\u064a\u0633 \u062a\u0646\u0627\u0648\u0644 \u0623\u0643\u0628\u0631 \u0643\u0645\u064a\u0629 \u0645\u0645\u0643\u0646\u0629 \u0645\u0646 \u0627\u0644\u0637\u0639\u0627\u0645\u060c \u0628\u0644 \u0645\u0639\u0631\u0641\u0629 \u0627\u062d\u062a\u064a\u0627\u062c\u0643 \u0627\u0644\u064a\u0648\u0645\u064a \u062b\u0645 \u0625\u0636\u0627\u0641\u0629 \u0641\u0627\u0626\u0636 \u0645\u0639\u062a\u062f\u0644 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0645\u0639 \u062a\u0642\u0644\u064a\u0644 \u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u062f\u0647\u0648\u0646 \u063a\u064a\u0631 \u0627\u0644\u0645\u0631\u063a\u0648\u0628 \u0641\u064a\u0647\u0627 \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646.<\/p>\n\n<div class=\"ksa-cta\">\n\n<p><strong>\u0627\u0639\u0631\u0641 \u0633\u0639\u0631\u0627\u062a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0643<\/strong><\/p>\n\n<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\u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u062a\u0642\u062f\u064a\u0631 \u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062b\u0628\u0627\u062a \u0648\u0632\u064a\u0627\u062f\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 \u0633\u0639\u0631\u0627\u062a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646\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=\"#quick-calculation\">\u0643\u064a\u0641 \u0623\u062d\u0633\u0628 \u0633\u0639\u0631\u0627\u062a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646\u061f<\/a><\/li>\n\n<li><a href=\"#maintenance\">\u0645\u0627 \u0647\u064a \u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062b\u0628\u0627\u062a\u061f<\/a><\/li>\n\n<li><a href=\"#surplus\">\u0645\u0627 \u0647\u0648 \u0641\u0627\u0626\u0636 \u0627\u0644\u0633\u0639\u0631\u0627\u062a\u061f<\/a><\/li>\n\n<li><a href=\"#surplus-levels\">\u0643\u0645 \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0641\u0627\u0626\u0636 \u0627\u0644\u0633\u0639\u0631\u0627\u062a\u061f<\/a><\/li>\n\n<li><a href=\"#examples\">\u0623\u0645\u062b\u0644\u0629 \u0639\u0645\u0644\u064a\u0629<\/a><\/li>\n\n<li><a href=\"#activity\">\u0643\u064a\u0641 \u064a\u0624\u062b\u0631 \u0627\u0644\u0646\u0634\u0627\u0637 \u0641\u064a \u0633\u0639\u0631\u0627\u062a \u0627\u0644\u0632\u064a\u0627\u062f\u0629\u061f<\/a><\/li>\n\n<li><a href=\"#adjustment\">\u0645\u062a\u0649 \u0623\u0639\u062f\u0644 \u0627\u0644\u0633\u0639\u0631\u0627\u062a\u061f<\/a><\/li>\n\n<li><a href=\"#mistakes\">\u0623\u062e\u0637\u0627\u0621 \u0634\u0627\u0626\u0639\u0629<\/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=\"quick-calculation\">\u0643\u064a\u0641 \u0623\u062d\u0633\u0628 \u0639\u062f\u062f \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062a\u064a \u0623\u062d\u062a\u0627\u062c\u0647\u0627 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646\u061f<\/h2>\n\n<p>\u064a\u0628\u062f\u0623 \u0627\u0644\u062d\u0633\u0627\u0628 \u0628\u0645\u0639\u0631\u0641\u0629 \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 \u0639\u062f\u062f \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062a\u0642\u0631\u064a\u0628\u064a \u0627\u0644\u0630\u064a \u064a\u062d\u0631\u0642\u0647 \u062c\u0633\u0645\u0643 \u062e\u0644\u0627\u0644 \u0627\u0644\u064a\u0648\u0645 \u0628\u0639\u062f \u0627\u062d\u062a\u0633\u0627\u0628 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0648\u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646.<\/p>\n\n<p>\u064a\u0645\u062b\u0644 TDEE \u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062b\u0628\u0627\u062a. \u0628\u0639\u062f \u0645\u0639\u0631\u0641\u0629 \u0647\u0630\u0627 \u0627\u0644\u0631\u0642\u0645\u060c \u064a\u062a\u0645 \u0625\u0636\u0627\u0641\u0629 \u0641\u0627\u0626\u0636 \u0645\u0646\u0627\u0633\u0628 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0644\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0647\u062f\u0641 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646.<\/p>\n\n<div class=\"formula-box\">\n\n\u0633\u0639\u0631\u0627\u062a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 = \u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062b\u0628\u0627\u062a + \u0641\u0627\u0626\u0636 \u0627\u0644\u0633\u0639\u0631\u0627\u062a\n\n<\/div>\n\n<div class=\"ksa-note\">\n\n<p><strong>\u0645\u062b\u0627\u0644 \u0633\u0631\u064a\u0639:<\/strong> \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062b\u0628\u0627\u062a \u0644\u062f\u064a\u0643 2,400 \u0633\u0639\u0631\u0629\u060c \u0648\u0623\u0636\u0641\u062a \u0641\u0627\u0626\u0636\u064b\u0627 \u0642\u062f\u0631\u0647 300 \u0633\u0639\u0631\u0629\u060c \u064a\u0635\u0628\u062d \u0647\u062f\u0641\u0643 \u0627\u0644\u064a\u0648\u0645\u064a \u0646\u062d\u0648 2,700 \u0633\u0639\u0631\u0629.<\/p>\n\n<\/div>\n\n<p>\u064a\u0645\u0643\u0646\u0643 \u062a\u0646\u0641\u064a\u0630 \u0647\u0630\u0647 \u0627\u0644\u0639\u0645\u0644\u064a\u0629 \u062a\u0644\u0642\u0627\u0626\u064a\u064b\u0627 \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\u064a\u0648\u0645\u064a\u0629<\/a> \u0628\u062f\u0644 \u062d\u0633\u0627\u0628 BMR \u0648TDEE \u0648\u0645\u0639\u0627\u0645\u0644 \u0627\u0644\u0646\u0634\u0627\u0637 \u064a\u062f\u0648\u064a\u064b\u0627.<\/p>\n\n<h2 id=\"maintenance\">\u0645\u0627 \u0647\u064a \u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062b\u0628\u0627\u062a \u0648\u0644\u0645\u0627\u0630\u0627 \u064a\u062c\u0628 \u062d\u0633\u0627\u0628\u0647\u0627 \u0623\u0648\u0644\u064b\u0627\u061f<\/h2>\n\n<p>\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062b\u0628\u0627\u062a \u0647\u064a \u0639\u062f\u062f \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u0630\u064a \u064a\u0633\u0627\u0639\u062f \u062c\u0633\u0645\u0643 \u0639\u0644\u0649 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0632\u0646\u0647 \u0627\u0644\u062d\u0627\u0644\u064a \u0628\u0635\u0648\u0631\u0629 \u062a\u0642\u0631\u064a\u0628\u064a\u0629. \u0625\u0630\u0627 \u062a\u0646\u0627\u0648\u0644\u062a \u0643\u0645\u064a\u0629 \u0642\u0631\u064a\u0628\u0629 \u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u0631\u0642\u0645 \u0644\u0641\u062a\u0631\u0629 \u0643\u0627\u0641\u064a\u0629\u060c \u0641\u0645\u0646 \u0627\u0644\u0645\u062a\u0648\u0642\u0639 \u0623\u0646 \u064a\u0628\u0642\u0649 \u0645\u062a\u0648\u0633\u0637 \u0648\u0632\u0646\u0643 \u0645\u0633\u062a\u0642\u0631\u064b\u0627 \u0646\u0633\u0628\u064a\u064b\u0627.<\/p>\n\n<p>\u0644\u0627 \u064a\u0645\u0643\u0646 \u062a\u062d\u062f\u064a\u062f \u0633\u0639\u0631\u0627\u062a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0628\u062f\u0642\u0629 \u062f\u0648\u0646 \u0645\u0639\u0631\u0641\u0629 \u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062b\u0628\u0627\u062a\u060c \u0644\u0623\u0646 \u0627\u0644\u0641\u0627\u0626\u0636 \u064a\u064f\u0636\u0627\u0641 \u0625\u0644\u0649 \u0625\u062c\u0645\u0627\u0644\u064a \u0627\u062d\u062a\u064a\u0627\u062c\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u060c \u0648\u0644\u064a\u0633 \u0625\u0644\u0649 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0627\u0644\u0623\u0633\u0627\u0633\u064a BMR \u0648\u062d\u062f\u0647.<\/p>\n\n<table>\n\n<thead>\n\n<tr>\n\n<th>\u0627\u0644\u0645\u0635\u0637\u0644\u062d<\/th>\n\n<th>\u0645\u0627\u0630\u0627 \u064a\u0639\u0646\u064a\u061f<\/th>\n\n<th>\u0643\u064a\u0641 \u064a\u064f\u0633\u062a\u062e\u062f\u0645\u061f<\/th>\n\n<\/tr>\n\n<\/thead>\n\n<tbody>\n\n<tr>\n\n<td>BMR<\/td>\n\n<td>\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u062d\u062a\u0627\u062c\u0647\u0627 \u0627\u0644\u062c\u0633\u0645 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0631\u0627\u062d\u0629 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0648\u0638\u0627\u0626\u0641 \u0627\u0644\u062d\u064a\u0648\u064a\u0629.<\/td>\n\n<td>\u0646\u0642\u0637\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0641\u064a \u062d\u0633\u0627\u0628 \u0627\u0644\u0637\u0627\u0642\u0629.<\/td>\n\n<\/tr>\n\n<tr>\n\n<td>TDEE<\/td>\n\n<td>\u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u062d\u0631\u0642\u0647\u0627 \u0627\u0644\u062c\u0633\u0645 \u062e\u0644\u0627\u0644 \u0627\u0644\u064a\u0648\u0645 \u0645\u0639 \u0627\u0644\u0646\u0634\u0627\u0637.<\/td>\n\n<td>\u064a\u0645\u062b\u0644 \u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062b\u0628\u0627\u062a \u0627\u0644\u062a\u0642\u0631\u064a\u0628\u064a\u0629.<\/td>\n\n<\/tr>\n\n<tr>\n\n<td>\u0641\u0627\u0626\u0636 \u0627\u0644\u0633\u0639\u0631\u0627\u062a<\/td>\n\n<td>\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u0625\u0636\u0627\u0641\u064a\u0629 \u0641\u0648\u0642 \u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062b\u0628\u0627\u062a.<\/td>\n\n<td>\u064a\u064f\u0633\u062a\u062e\u062f\u0645 \u0644\u062f\u0639\u0645 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646.<\/td>\n\n<\/tr>\n\n<\/tbody>\n\n<\/table>\n\n<p>\u0644\u0634\u0631\u062d \u0627\u0644\u0641\u0631\u0642 \u0628\u064a\u0646 \u0627\u0644\u0645\u0635\u0637\u0644\u062d\u064a\u0646\u060c \u064a\u0645\u0643\u0646\u0643 \u0642\u0631\u0627\u0621\u0629 \u0645\u0642\u0627\u0644 <a href=\"https:\/\/ksatools.com\/blog\/bmr-vs-tdee\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0641\u0631\u0642 \u0628\u064a\u0646 BMR \u0648TDEE<\/a>.<\/p>\n\n<h2 id=\"surplus\">\u0645\u0627 \u0647\u0648 \u0641\u0627\u0626\u0636 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u061f<\/h2>\n\n<p>\u0641\u0627\u0626\u0636 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u064a\u0639\u0646\u064a \u0623\u0646 \u0643\u0645\u064a\u0629 \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u062a\u064a \u062a\u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u0645\u0646 \u0627\u0644\u0637\u0639\u0627\u0645 \u0648\u0627\u0644\u0634\u0631\u0627\u0628 \u0623\u0639\u0644\u0649 \u0645\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. \u0639\u0646\u062f \u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0647\u0630\u0627 \u0627\u0644\u0641\u0627\u0626\u0636\u060c \u064a\u062e\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u062c\u0632\u0621\u064b\u0627 \u0645\u0646 \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u0632\u0627\u0626\u062f\u0629\u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0645\u0639 \u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a.<\/p>\n\n<p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0648\u062a\u0646\u0627\u0648\u0644 \u0643\u0645\u064a\u0629 \u0645\u0646\u0627\u0633\u0628\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0639\u0644\u0649 \u062a\u0648\u062c\u064a\u0647 \u062c\u0632\u0621 \u0623\u0643\u0628\u0631 \u0645\u0646 \u0627\u0644\u0632\u064a\u0627\u062f\u0629 \u0646\u062d\u0648 \u062f\u0639\u0645 \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629\u060c \u0644\u0643\u0646 \u0644\u0627 \u064a\u0645\u0643\u0646 \u0636\u0645\u0627\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0643\u0644 \u0627\u0644\u0632\u064a\u0627\u062f\u0629 \u0639\u0636\u0644\u0627\u062a \u0641\u0642\u0637.<\/p>\n\n<figure>\n  <img src=\"https:\/\/wp.ksatools.com\/wp-content\/uploads\/2026\/07\/resistance-training-protein-muscle-growth-infographic.png\" alt=\"\u0625\u0646\u0641\u0648\u062c\u0631\u0627\u0641\u064a\u0643 \u064a\u0648\u0636\u062d \u0643\u064a\u0641 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u062c\u0645\u0639 \u0628\u064a\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0648\u062a\u0646\u0627\u0648\u0644 \u0643\u0645\u064a\u0629 \u0643\u0627\u0641\u064a\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0639 \u0641\u0627\u0626\u0636 \u0645\u0639\u062a\u062f\u0644 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0639\u0644\u0649 \u062f\u0639\u0645 \u0628\u0646\u0627\u0621 \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0623\u062b\u0646\u0627\u0621 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646\" title=\"\u0643\u064a\u0641 \u062a\u0633\u0627\u0639\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0639\u0644\u0649 \u062f\u0639\u0645 \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629\u061f\" loading=\"lazy\" decoding=\"async\">\n  <figcaption>\n    \u064a\u0633\u0627\u0639\u062f \u0641\u0627\u0626\u0636 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u0645\u0639\u062a\u062f\u0644 \u0645\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0648\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0643\u0627\u0641\u064a \u0639\u0644\u0649 \u062f\u0639\u0645 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629\u060c \u0645\u0639 \u0627\u0644\u0639\u0644\u0645 \u0623\u0646 \u062c\u0632\u0621\u064b\u0627 \u0645\u0646 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0642\u062f \u064a\u0643\u0648\u0646 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0623\u064a\u0636\u064b\u0627.\n  <\/figcaption>\n<\/figure>\n\n<div class=\"ksa-warning\">\n\n<p><strong>\u062a\u0646\u0628\u064a\u0647:<\/strong> \u0644\u0627 \u062a\u0636\u0641 \u0627\u0644\u0641\u0627\u0626\u0636 \u0625\u0644\u0649 BMR\u060c \u0628\u0644 \u0625\u0644\u0649 \u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062b\u0628\u0627\u062a TDEE\u060c \u0644\u0623\u0646 BMR \u0644\u0627 \u064a\u0634\u0645\u0644 \u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u0627\u0644\u0639\u0645\u0644 \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646.<\/p>\n\n<\/div>\n\n<h2 id=\"surplus-levels\">\u0643\u0645 \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0641\u0627\u0626\u0636 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646\u061f<\/h2>\n\n<p>\u064a\u0639\u062a\u0645\u062f \u0645\u0642\u062f\u0627\u0631 \u0627\u0644\u0641\u0627\u0626\u0636 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0639\u0644\u0649 \u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062b\u0628\u0627\u062a\u060c \u0648\u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u062d\u0627\u0644\u064a\u060c \u0648\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u0634\u0627\u0637\u060c \u0648\u0627\u0644\u0647\u062f\u0641\u060c \u0648\u0633\u0631\u0639\u0629 \u0627\u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062a\u064a \u062a\u0631\u063a\u0628 \u0628\u0647\u0627. \u0627\u0644\u0623\u0641\u0636\u0644 \u0647\u0648 \u0627\u0644\u0628\u062f\u0621 \u0628\u0641\u0627\u0626\u0636 \u0645\u0639\u062a\u062f\u0644 \u062b\u0645 \u062a\u0639\u062f\u064a\u0644 \u0627\u0644\u0631\u0642\u0645 \u062d\u0633\u0628 \u0645\u062a\u0648\u0633\u0637 \u0627\u0644\u0648\u0632\u0646 \u0648\u0627\u0644\u0623\u062f\u0627\u0621.<\/p>\n\n<table>\n\n<thead>\n\n<tr>\n\n<th>\u0645\u0642\u062f\u0627\u0631 \u0627\u0644\u0641\u0627\u0626\u0636 \u0627\u0644\u064a\u0648\u0645\u064a<\/th>\n\n<th>\u0645\u062a\u0649 \u0642\u062f \u064a\u0643\u0648\u0646 \u0645\u0646\u0627\u0633\u0628\u064b\u0627\u061f<\/th>\n\n<th>\u0645\u0644\u0627\u062d\u0638\u0627\u062a<\/th>\n\n<\/tr>\n\n<\/thead>\n\n<tbody>\n\n<tr>\n\n<td>150 \u0625\u0644\u0649 250 \u0633\u0639\u0631\u0629<\/td>\n\n<td>\u0644\u0645\u0646 \u064a\u0631\u064a\u062f \u0632\u064a\u0627\u062f\u0629 \u0628\u0637\u064a\u0626\u0629 \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u062f\u0647\u0648\u0646 \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646.<\/td>\n\n<td>\u064a\u062a\u0637\u0644\u0628 \u0635\u0628\u0631\u064b\u0627 \u0648\u0645\u062a\u0627\u0628\u0639\u0629 \u062f\u0642\u064a\u0642\u0629 \u0644\u0644\u0648\u0632\u0646.<\/td>\n\n<\/tr>\n\n<tr>\n\n<td>250 \u0625\u0644\u0649 400 \u0633\u0639\u0631\u0629<\/td>\n\n<td>\u0628\u062f\u0627\u064a\u0629 \u0639\u0645\u0644\u064a\u0629 \u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0628\u0627\u0644\u063a\u064a\u0646.<\/td>\n\n<td>\u064a\u0648\u0641\u0631 \u062a\u0648\u0627\u0632\u0646\u064b\u0627 \u0628\u064a\u0646 \u0633\u0631\u0639\u0629 \u0627\u0644\u0632\u064a\u0627\u062f\u0629 \u0648\u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a\u0647\u0627.<\/td>\n\n<\/tr>\n\n<tr>\n\n<td>\u0623\u0643\u062b\u0631 \u0645\u0646 400 \u0633\u0639\u0631\u0629<\/td>\n\n<td>\u0642\u062f \u064a\u0646\u0627\u0633\u0628 \u0645\u0646 \u064a\u0648\u0627\u062c\u0647 \u0635\u0639\u0648\u0628\u0629 \u0648\u0627\u0636\u062d\u0629 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0623\u0648 \u064a\u0645\u062a\u0644\u0643 \u0627\u062d\u062a\u064a\u0627\u062c\u064b\u0627 \u0645\u0631\u062a\u0641\u0639\u064b\u0627.<\/td>\n\n<td>\u0642\u062f \u064a\u0632\u064a\u062f \u0627\u062d\u062a\u0645\u0627\u0644 \u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u062f\u0647\u0648\u0646 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0627\u0644\u0641\u0627\u0626\u0636 \u0623\u0643\u0628\u0631 \u0645\u0646 \u0627\u0644\u062d\u0627\u062c\u0629.<\/td>\n\n<\/tr>\n\n<\/tbody>\n\n<\/table>\n\n<p>\u0647\u0630\u0647 \u0627\u0644\u0642\u064a\u0645 \u062a\u0642\u062f\u064a\u0631\u064a\u0629 \u0648\u0644\u064a\u0633\u062a \u0642\u0627\u0639\u062f\u0629 \u062b\u0627\u0628\u062a\u0629. \u0642\u062f \u064a\u062d\u062a\u0627\u062c \u0628\u0639\u0636 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0625\u0644\u0649 \u0641\u0627\u0626\u0636 \u0623\u0635\u063a\u0631\u060c \u0628\u064a\u0646\u0645\u0627 \u064a\u062d\u062a\u0627\u062c \u0622\u062e\u0631\u0648\u0646 \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0623\u0643\u0628\u0631 \u0628\u0633\u0628\u0628 \u0646\u0634\u0627\u0637\u0647\u0645 \u0627\u0644\u0645\u0631\u062a\u0641\u0639 \u0623\u0648 \u0635\u0639\u0648\u0628\u0629 \u062a\u0646\u0627\u0648\u0644 \u0643\u0645\u064a\u0629 \u0643\u0627\u0641\u064a\u0629 \u0645\u0646 \u0627\u0644\u0637\u0639\u0627\u0645.<\/p>\n\n<figure>\n  <img\n    src=\"https:\/\/wp.ksatools.com\/wp-content\/uploads\/2026\/07\/calorie-surplus-varies-between-people-infographic.png\"\n    alt=\"\u0625\u0646\u0641\u0648\u062c\u0631\u0627\u0641\u064a\u0643 \u064a\u0648\u0636\u062d \u0623\u0646 \u0641\u0627\u0626\u0636 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u064a\u062e\u062a\u0644\u0641 \u0628\u064a\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u062d\u0633\u0628 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u0634\u0627\u0637 \u0648\u0642\u062f\u0631\u062a\u0647\u0645 \u0639\u0644\u0649 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645\u060c \u0648\u0644\u0627 \u062a\u0648\u062c\u062f \u0642\u064a\u0645\u0629 \u062b\u0627\u0628\u062a\u0629 \u062a\u0646\u0627\u0633\u0628 \u0627\u0644\u062c\u0645\u064a\u0639\"\n    title=\"\u0644\u0645\u0627\u0630\u0627 \u064a\u062e\u062a\u0644\u0641 \u0641\u0627\u0626\u0636 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0645\u0646 \u0634\u062e\u0635 \u0644\u0622\u062e\u0631\u061f\"\n    loading=\"lazy\"\n    decoding=\"async\">\n  <figcaption>\n    \u0644\u0627 \u062a\u0648\u062c\u062f \u0642\u064a\u0645\u0629 \u062b\u0627\u0628\u062a\u0629 \u0644\u0641\u0627\u0626\u0636 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u061b \u0625\u0630 \u064a\u0639\u062a\u0645\u062f \u0627\u0644\u0645\u0642\u062f\u0627\u0631 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u0634\u0627\u0637 \u0648\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062b\u0628\u0627\u062a \u0648\u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645\u060c \u062b\u0645 \u064a\u064f\u0639\u062f\u0651\u0644 \u0648\u0641\u0642 \u062a\u063a\u064a\u0631 \u0627\u0644\u0648\u0632\u0646.\n  <\/figcaption>\n<\/figure>\n\n<div class=\"ksa-note\">\n\n<p><strong>\u0627\u0644\u0642\u0627\u0639\u062f\u0629 \u0627\u0644\u0639\u0645\u0644\u064a\u0629:<\/strong> \u0627\u0628\u062f\u0623 \u0628\u0641\u0627\u0626\u0636 \u0645\u0639\u062a\u062f\u0644\u060c \u0648\u0631\u0627\u0642\u0628 \u0645\u062a\u0648\u0633\u0637 \u0627\u0644\u0648\u0632\u0646 \u0644\u0645\u062f\u0629 \u0623\u0633\u0628\u0648\u0639\u064a\u0646 \u0625\u0644\u0649 3 \u0623\u0633\u0627\u0628\u064a\u0639. \u0625\u0630\u0627 \u0644\u0645 \u064a\u0638\u0647\u0631 \u0627\u062a\u062c\u0627\u0647 \u0648\u0627\u0636\u062d \u0644\u0644\u0632\u064a\u0627\u062f\u0629\u060c \u0623\u0636\u0641 100 \u0625\u0644\u0649 200 \u0633\u0639\u0631\u0629 \u064a\u0648\u0645\u064a\u064b\u0627 \u0648\u0648\u0627\u0635\u0644 \u0627\u0644\u0645\u062a\u0627\u0628\u0639\u0629.<\/p>\n\n<\/div>\n\n<h2>\u0647\u0644 \u0627\u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0623\u0633\u0631\u0639 \u0641\u064a \u0627\u0644\u0648\u0632\u0646 \u0623\u0641\u0636\u0644\u061f<\/h2>\n\n<p>\u0644\u064a\u0633\u062a \u0627\u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0623\u0633\u0631\u0639 \u0623\u0641\u0636\u0644 \u062f\u0627\u0626\u0645\u064b\u0627. \u0641\u0627\u0644\u0641\u0627\u0626\u0636 \u0627\u0644\u0643\u0628\u064a\u0631 \u0642\u062f \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0648\u0632\u0646 \u0628\u0633\u0631\u0639\u0629\u060c \u0644\u0643\u0646\u0647 \u0642\u062f \u064a\u0632\u064a\u062f \u0646\u0633\u0628\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0645\u0637\u0644\u0648\u0628\u060c \u062e\u0627\u0635\u0629 \u0625\u0630\u0627 \u0644\u0645 \u064a\u0643\u0646 \u0645\u0635\u062d\u0648\u0628\u064b\u0627 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0642\u0627\u0648\u0645\u0629 \u0648\u062a\u063a\u0630\u064a\u0629 \u0645\u062a\u0648\u0627\u0632\u0646\u0629.<\/p>\n\n<p>\u0627\u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u062c\u064a\u0629 \u062a\u0633\u0647\u0651\u0644 \u0645\u0631\u0627\u0642\u0628\u0629 \u0627\u0644\u062a\u0642\u062f\u0645 \u0648\u062a\u0633\u0645\u062d \u0628\u062a\u0639\u062f\u064a\u0644 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0642\u0628\u0644 \u0623\u0646 \u064a\u0635\u0628\u062d \u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u062f\u0647\u0648\u0646 \u0623\u0643\u0628\u0631 \u0645\u0646 \u0627\u0644\u0647\u062f\u0641.<\/p>\n\n<h2>\u0647\u0644 \u064a\u062c\u0628 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0645\u0646 \u0623\u064a \u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u0637\u0639\u0627\u0645\u061f<\/h2>\n\n<p>\u064a\u0645\u0643\u0646 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0623\u064a \u0641\u0627\u0626\u0636 \u0641\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a\u060c \u0644\u0643\u0646 \u062c\u0648\u062f\u0629 \u0627\u0644\u0637\u0639\u0627\u0645 \u062a\u0624\u062b\u0631 \u0641\u064a \u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0634\u0628\u0639 \u0648\u0627\u0644\u0647\u0636\u0645 \u0648\u0627\u0644\u0623\u062f\u0627\u0621. \u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u0623\u0646 \u062a\u0623\u062a\u064a \u0627\u0644\u0632\u064a\u0627\u062f\u0629 \u0645\u0646 \u0648\u062c\u0628\u0627\u062a \u0645\u062a\u0648\u0627\u0632\u0646\u0629 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \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 \u0627\u0644\u0635\u062d\u064a\u0629\u060c \u0628\u062f\u0644 \u0627\u0644\u0627\u0639\u062a\u0645\u0627\u062f \u0639\u0644\u0649 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0633\u0643\u0631 \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u0642\u0637.<\/p>\n\n<p>\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0623\u0639\u0644\u0649 \u0643\u062b\u0627\u0641\u0629 \u0641\u064a \u0627\u0644\u0637\u0627\u0642\u0629 \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0645\u0646 \u064a\u0648\u0627\u062c\u0647 \u0635\u0639\u0648\u0628\u0629 \u0641\u064a \u062a\u0646\u0627\u0648\u0644 \u0643\u0645\u064a\u0627\u062a \u0643\u0628\u064a\u0631\u0629\u060c \u0645\u062b\u0644 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a\u060c \u0648\u0632\u0628\u062f\u0629 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a\u060c \u0648\u0627\u0644\u0623\u0631\u0632\u060c \u0648\u0627\u0644\u0634\u0648\u0641\u0627\u0646\u060c \u0648\u0645\u0646\u062a\u062c\u0627\u062a \u0627\u0644\u0623\u0644\u0628\u0627\u0646 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629\u060c \u0648\u0627\u0644\u0632\u064a\u0648\u062a \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u0645\u0633\u062a\u062e\u062f\u0645\u0629 \u0628\u0627\u0639\u062a\u062f\u0627\u0644.<\/p>\n\n<div class=\"ksa-warning\">\n\n<p><strong>\u062d\u0627\u0644\u0627\u062a \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u062a\u0642\u064a\u064a\u0645 \u0645\u062a\u062e\u0635\u0635:<\/strong> \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u063a\u064a\u0631 \u0627\u0644\u0645\u0641\u0633\u0631\u060c \u0623\u0648 \u0636\u0639\u0641 \u0627\u0644\u0634\u0647\u064a\u0629 \u0627\u0644\u0645\u0633\u062a\u0645\u0631\u060c \u0623\u0648 \u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0627\u0644\u0647\u0636\u0645\u060c \u0623\u0648 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0645\u0632\u0645\u0646\u0629\u060c \u0623\u0648 \u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0627\u0644\u0623\u0643\u0644\u060c \u0623\u0648 \u0627\u0644\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0645\u0644 \u0623\u0648 \u0628\u0639\u062f \u0645\u0631\u0636.<\/p>\n\n<\/div>\n<h2 id=\"examples\">\u0623\u0645\u062b\u0644\u0629 \u0639\u0645\u0644\u064a\u0629 \u0639\u0644\u0649 \u062d\u0633\u0627\u0628 \u0633\u0639\u0631\u0627\u062a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646<\/h2>\n\n<h3>\u0627\u0644\u0645\u062b\u0627\u0644 \u0627\u0644\u0623\u0648\u0644: \u0634\u062e\u0635 \u064a\u0631\u064a\u062f \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627<\/h3>\n\n<p>\u0631\u062c\u0644 \u0639\u0645\u0631\u0647 27 \u0633\u0646\u0629\u060c \u0648\u0632\u0646\u0647 65 \u0643\u062c\u0645\u060c \u0648\u0637\u0648\u0644\u0647 175 \u0633\u0645\u060c \u0648\u064a\u0645\u0627\u0631\u0633 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 3 \u0645\u0631\u0627\u062a \u0623\u0633\u0628\u0648\u0639\u064a\u064b\u0627. \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062b\u0628\u0627\u062a \u0644\u062f\u064a\u0647 2,500 \u0633\u0639\u0631\u0629 \u064a\u0648\u0645\u064a\u064b\u0627\u060c \u0641\u064a\u0645\u0643\u0646\u0647 \u0627\u0644\u0628\u062f\u0621 \u0628\u0641\u0627\u0626\u0636 \u0642\u062f\u0631\u0647 300 \u0633\u0639\u0631\u0629.<\/p>\n\n<div class=\"formula-box\">\n\n2,500 + 300 = 2,800 \u0633\u0639\u0631\u0629 \u064a\u0648\u0645\u064a\u064b\u0627\n\n<\/div>\n\n<p>\u0628\u0639\u062f \u0623\u0633\u0628\u0648\u0639\u064a\u0646 \u0625\u0644\u0649 3 \u0623\u0633\u0627\u0628\u064a\u0639\u060c \u062a\u062a\u0645 \u0645\u062a\u0627\u0628\u0639\u0629 \u0645\u062a\u0648\u0633\u0637 \u0627\u0644\u0648\u0632\u0646. \u0625\u0630\u0627 \u0628\u062f\u0623 \u0627\u0644\u0648\u0632\u0646 \u0628\u0627\u0644\u0632\u064a\u0627\u062f\u0629 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0645\u0639 \u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u062c\u064a\u062f \u0641\u064a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646\u060c \u0641\u0644\u0627 \u062d\u0627\u062c\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a.<\/p>\n\n<h3>\u0627\u0644\u0645\u062b\u0627\u0644 \u0627\u0644\u062b\u0627\u0646\u064a: \u0627\u0645\u0631\u0623\u0629 \u062a\u0631\u063a\u0628 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646<\/h3>\n\n<p>\u0627\u0645\u0631\u0623\u0629 \u0639\u0645\u0631\u0647\u0627 25 \u0633\u0646\u0629\u060c \u0648\u0632\u0646\u0647\u0627 48 \u0643\u062c\u0645\u060c \u0648\u0637\u0648\u0644\u0647\u0627 160 \u0633\u0645\u060c \u0648\u062a\u0645\u0627\u0631\u0633 \u0646\u0634\u0627\u0637\u064b\u0627 \u062e\u0641\u064a\u0641\u064b\u0627. \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062b\u0628\u0627\u062a \u0644\u062f\u064a\u0647\u0627 \u0646\u062d\u0648 1,850 \u0633\u0639\u0631\u0629\u060c \u0641\u0642\u062f \u062a\u0628\u062f\u0623 \u0628\u0625\u0636\u0627\u0641\u0629 250 \u0633\u0639\u0631\u0629 \u064a\u0648\u0645\u064a\u064b\u0627.<\/p>\n\n<div class=\"formula-box\">\n\n1,850 + 250 = 2,100 \u0633\u0639\u0631\u0629 \u064a\u0648\u0645\u064a\u064b\u0627 \u062a\u0642\u0631\u064a\u0628\u064b\u0627\n\n<\/div>\n\n<p>\u0625\u0630\u0627 \u0644\u0645 \u064a\u0631\u062a\u0641\u0639 \u0645\u062a\u0648\u0633\u0637 \u0627\u0644\u0648\u0632\u0646 \u0628\u0639\u062f \u0639\u062f\u0629 \u0623\u0633\u0627\u0628\u064a\u0639 \u0631\u063a\u0645 \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0628\u0627\u0644\u062e\u0637\u0629\u060c \u064a\u0645\u0643\u0646 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0628\u0645\u0642\u062f\u0627\u0631 100 \u0625\u0644\u0649 150 \u0633\u0639\u0631\u0629 \u064a\u0648\u0645\u064a\u064b\u0627.<\/p>\n\n<h3>\u0627\u0644\u0645\u062b\u0627\u0644 \u0627\u0644\u062b\u0627\u0644\u062b: \u0634\u062e\u0635 \u0643\u062b\u064a\u0631 \u0627\u0644\u062d\u0631\u0643\u0629<\/h3>\n\n<p>\u0631\u062c\u0644 \u064a\u0639\u0645\u0644 \u0641\u064a \u0648\u0638\u064a\u0641\u0629 \u0628\u062f\u0646\u064a\u0629 \u0648\u064a\u0645\u0627\u0631\u0633 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0628\u0627\u0646\u062a\u0638\u0627\u0645\u060c \u0648\u0643\u0627\u0646\u062a \u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062b\u0628\u0627\u062a \u0644\u062f\u064a\u0647 3,100 \u0633\u0639\u0631\u0629 \u064a\u0648\u0645\u064a\u064b\u0627. \u0642\u062f \u064a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0641\u0627\u0626\u0636 \u064a\u062a\u0631\u0627\u0648\u062d \u0628\u064a\u0646 300 \u0648400 \u0633\u0639\u0631\u0629 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u062a\u062f\u0631\u064a\u062c\u064a\u0629 \u0641\u064a \u0627\u0644\u0648\u0632\u0646.<\/p>\n\n<div class=\"formula-box\">\n\n3,100 + 350 = 3,450 \u0633\u0639\u0631\u0629 \u064a\u0648\u0645\u064a\u064b\u0627 \u062a\u0642\u0631\u064a\u0628\u064b\u0627\n\n<\/div>\n\n<p>\u0643\u0644\u0645\u0627 \u0627\u0631\u062a\u0641\u0639 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u0634\u0627\u0637\u060c \u0632\u0627\u062f \u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u062c\u0633\u0645 \u0645\u0646 \u0627\u0644\u0637\u0627\u0642\u0629\u060c \u0644\u0630\u0644\u0643 \u0642\u062f \u064a\u062d\u062a\u0627\u062c \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0646\u0634\u0637\u0648\u0646 \u0625\u0644\u0649 \u062a\u0646\u0627\u0648\u0644 \u0633\u0639\u0631\u0627\u062a \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0645\u062a\u0648\u0642\u0639 \u0644\u062a\u062d\u0642\u064a\u0642 \u0632\u064a\u0627\u062f\u0629 \u0641\u064a \u0627\u0644\u0648\u0632\u0646.<\/p>\n\n<h2 id=\"activity\">\u0643\u064a\u0641 \u064a\u0624\u062b\u0631 \u0627\u0644\u0646\u0634\u0627\u0637 \u0641\u064a \u0639\u062f\u062f \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u0644\u0627\u0632\u0645\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646\u061f<\/h2>\n\n<p>\u0643\u0644\u0645\u0627 \u0632\u0627\u062f \u0646\u0634\u0627\u0637\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u060c \u0627\u0631\u062a\u0641\u0639 \u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0637\u0627\u0642\u0629 (TDEE)\u060c \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u062a\u0646\u0627\u0648\u0644 \u0633\u0639\u0631\u0627\u062a \u0623\u0643\u062b\u0631 \u0644\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0641\u0627\u0626\u0636 \u0645\u0646\u0627\u0633\u0628.<\/p>\n\n<table>\n\n<thead>\n\n<tr>\n\n<th>\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u0634\u0627\u0637<\/th>\n\n<th>\u062a\u0623\u062b\u064a\u0631\u0647 \u0639\u0644\u0649 \u0633\u0639\u0631\u0627\u062a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646<\/th>\n\n<\/tr>\n\n<\/thead>\n\n<tbody>\n\n<tr>\n\n<td>\u0642\u0644\u064a\u0644 \u0627\u0644\u062d\u0631\u0643\u0629<\/td>\n\n<td>\u0642\u062f \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0641\u0627\u0626\u0636 \u0635\u063a\u064a\u0631 \u0646\u0633\u0628\u064a\u064b\u0627 \u0641\u0648\u0642 \u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062b\u0628\u0627\u062a.<\/td>\n\n<\/tr>\n\n<tr>\n\n<td>\u0646\u0634\u0627\u0637 \u062e\u0641\u064a\u0641<\/td>\n\n<td>\u064a\u0631\u062a\u0641\u0639 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u062c \u0642\u0644\u064a\u0644\u064b\u0627 \u0628\u0633\u0628\u0628 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629.<\/td>\n\n<\/tr>\n\n<tr>\n\n<td>\u0646\u0634\u0627\u0637 \u0645\u062a\u0648\u0633\u0637<\/td>\n\n<td>\u0642\u062f \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u062a\u0646\u0627\u0648\u0644 \u0633\u0639\u0631\u0627\u062a \u0623\u0639\u0644\u0649 \u0644\u0644\u0645\u062d\u0627\u0641\u0638\u0629 \u0639\u0644\u0649 \u0627\u0644\u0641\u0627\u0626\u0636.<\/td>\n\n<\/tr>\n\n<tr>\n\n<td>\u0646\u0634\u0627\u0637 \u0645\u0631\u062a\u0641\u0639<\/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 \u0648\u0627\u0636\u062d\u0629\u060c \u0644\u0630\u0644\u0643 \u064a\u062d\u062a\u0627\u062c \u0627\u0644\u062c\u0633\u0645 \u0625\u0644\u0649 \u0633\u0639\u0631\u0627\u062a \u0625\u0636\u0627\u0641\u064a\u0629 \u0623\u0643\u0628\u0631.<\/td>\n\n<\/tr>\n\n<\/tbody>\n\n<\/table>\n\n<div class=\"ksa-note\">\n\n<p><strong>\u0646\u0635\u064a\u062d\u0629:<\/strong> \u0644\u0627 \u062a\u0628\u0627\u0644\u063a \u0641\u064a \u0627\u062e\u062a\u064a\u0627\u0631 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u0634\u0627\u0637 \u062f\u0627\u062e\u0644 \u0627\u0644\u062d\u0627\u0633\u0628\u0629\u060c \u0644\u0623\u0646 \u0630\u0644\u0643 \u0642\u062f \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u062a\u0642\u062f\u064a\u0631 \u0633\u0639\u0631\u0627\u062a \u0623\u0639\u0644\u0649 \u0645\u0646 \u0627\u062d\u062a\u064a\u0627\u062c\u0643 \u0627\u0644\u062d\u0642\u064a\u0642\u064a.<\/p>\n\n<\/div>\n\n<h2>\u0647\u0644 \u064a\u062c\u0628 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0637\u0639\u0627\u0645 \u0623\u0645 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0646\u0634\u0627\u0637\u061f<\/h2>\n\n<p>\u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0647\u064a \u0631\u0641\u0639 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0645\u0639 \u0627\u0644\u0645\u062d\u0627\u0641\u0638\u0629 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0646\u0634\u0627\u0637 \u0635\u062d\u064a\u060c \u0648\u0644\u064a\u0633 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062d\u0631\u0643\u0629 \u0639\u0645\u062f\u064b\u0627. \u0641\u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a\u060c \u0648\u062e\u0627\u0635\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629\u060c \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0648\u062f\u0639\u0645 \u0646\u0645\u0648 \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629.<\/p>\n\n<table>\n\n<thead>\n\n<tr>\n\n<th>\u0627\u0644\u0637\u0631\u064a\u0642\u0629<\/th>\n\n<th>\u0627\u0644\u0645\u0632\u0627\u064a\u0627<\/th>\n\n<th>\u0645\u0644\u0627\u062d\u0638\u0627\u062a<\/th>\n\n<\/tr>\n\n<\/thead>\n\n<tbody>\n\n<tr>\n\n<td>\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0641\u0642\u0637<\/td>\n\n<td>\u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0644\u0625\u0646\u0634\u0627\u0621 \u0641\u0627\u0626\u0636 \u0627\u0644\u0637\u0627\u0642\u0629.<\/td>\n\n<td>\u064a\u0641\u0636\u0644 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0627\u0644\u0632\u064a\u0627\u062f\u0629 \u0645\u0646 \u0623\u0637\u0639\u0645\u0629 \u0645\u062a\u0648\u0627\u0632\u0646\u0629.<\/td>\n\n<\/tr>\n\n<tr>\n\n<td>\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0646\u0634\u0627\u0637<\/td>\n\n<td>\u0642\u062f \u064a\u0642\u0644\u0644 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0637\u0627\u0642\u0629.<\/td>\n\n<td>\u0644\u064a\u0633 \u062e\u064a\u0627\u0631\u064b\u0627 \u0635\u062d\u064a\u064b\u0627 \u0644\u0645\u0639\u0638\u0645 \u0627\u0644\u0623\u0634\u062e\u0627\u0635.<\/td>\n\n<\/tr>\n\n<tr>\n\n<td>\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0645\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629<\/td>\n\n<td>\u062a\u062f\u0639\u0645 \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0623\u062f\u0627\u0621.<\/td>\n\n<td>\u0627\u0644\u062e\u064a\u0627\u0631 \u0627\u0644\u0623\u0643\u062b\u0631 \u062a\u0648\u0627\u0632\u0646\u064b\u0627 \u0644\u062f\u0649 \u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635.<\/td>\n\n<\/tr>\n\n<\/tbody>\n\n<\/table>\n\n<div class=\"ksa-cta\">\n\n<p><strong>\u0627\u062d\u0633\u0628 \u0633\u0639\u0631\u0627\u062a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u062d\u0633\u0628 \u0646\u0634\u0627\u0637\u0643 \u0627\u0644\u064a\u0648\u0645\u064a<\/strong><\/p>\n\n<p>\u0623\u062f\u062e\u0644 \u0628\u064a\u0627\u0646\u0627\u062a\u0643 \u0644\u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u062a\u0642\u062f\u064a\u0631 \u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062b\u0628\u0627\u062a \u0648\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646.<\/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>\u0647\u0644 \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0628\u0637\u0631\u064a\u0642\u0629 \u0635\u062d\u064a\u0629\u061f<\/h2>\n\n<p>\u0646\u0639\u0645\u060c \u0641\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0644\u0627 \u062a\u0639\u0646\u064a \u062f\u0627\u0626\u0645\u064b\u0627 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u0642\u0637. \u0639\u0646\u062f \u062a\u0646\u0627\u0648\u0644 \u0641\u0627\u0626\u0636 \u0645\u0639\u062a\u062f\u0644 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0645\u0639 \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0648\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0643\u0645\u064a\u0629 \u0643\u0627\u0641\u064a\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0627\u0644\u0632\u064a\u0627\u062f\u0629 \u0623\u0643\u062b\u0631 \u062f\u0639\u0645\u064b\u0627 \u0644\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629.<\/p>\n\n<p>\u0643\u0645\u0627 \u0623\u0646 \u0645\u0639\u0631\u0641\u0629 \u062a\u0631\u0643\u064a\u0628 \u0627\u0644\u062c\u0633\u0645 \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0642\u064a\u064a\u0645 \u0627\u0644\u062a\u0642\u062f\u0645 \u0628\u0635\u0648\u0631\u0629 \u0623\u0641\u0636\u0644 \u0645\u0646 \u0627\u0644\u0627\u0639\u062a\u0645\u0627\u062f \u0639\u0644\u0649 \u0648\u0632\u0646 \u0627\u0644\u0645\u064a\u0632\u0627\u0646 \u0648\u062d\u062f\u0647. \u0644\u0630\u0644\u0643 \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\u062a\u0627\u0628\u0639\u0629 \u0627\u0644\u062a\u063a\u064a\u0631\u0627\u062a \u0625\u0644\u0649 \u062c\u0627\u0646\u0628 \u0627\u0644\u0648\u0632\u0646.<\/p>\n\n<h2>\u0647\u0644 \u0634\u0631\u0628 \u0627\u0644\u0645\u0627\u0621 \u0645\u0647\u0645 \u0623\u062b\u0646\u0627\u0621 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646\u061f<\/h2>\n\n<p>\u064a\u0633\u0627\u0639\u062f \u0627\u0644\u062a\u0631\u0637\u064a\u0628 \u0627\u0644\u062c\u064a\u062f \u0639\u0644\u0649 \u062f\u0639\u0645 \u0627\u0644\u0647\u0636\u0645 \u0648\u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0628\u062f\u0646\u064a \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646\u060c \u0644\u0643\u0646\u0647 \u0644\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0628\u0645\u0641\u0631\u062f\u0647.<\/p>\n\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0632\u064a\u062f \u0646\u0634\u0627\u0637\u0643 \u0627\u0644\u0631\u064a\u0627\u0636\u064a \u0645\u0639 \u062e\u0637\u0629 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646\u060c \u0641\u064a\u0645\u0643\u0646\u0643 \u062a\u0642\u062f\u064a\u0631 \u0627\u062d\u062a\u064a\u0627\u062c\u0643 \u0627\u0644\u064a\u0648\u0645\u064a \u0645\u0646 \u0627\u0644\u0633\u0648\u0627\u0626\u0644 \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=\"adjustment\">\u0645\u062a\u0649 \u064a\u062c\u0628 \u062a\u0639\u062f\u064a\u0644 \u0627\u0644\u0633\u0639\u0631\u0627\u062a\u061f<\/h2>\n\n<p>\u0625\u0630\u0627 \u0644\u0645 \u064a\u0631\u062a\u0641\u0639 \u0645\u062a\u0648\u0633\u0637 \u0627\u0644\u0648\u0632\u0646 \u0628\u0639\u062f \u0623\u0633\u0628\u0648\u0639\u064a\u0646 \u0625\u0644\u0649 3 \u0623\u0633\u0627\u0628\u064a\u0639 \u0645\u0646 \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0628\u0627\u0644\u062e\u0637\u0629\u060c \u0641\u0642\u062f \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627. \u0623\u0645\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0627\u0644\u0632\u064a\u0627\u062f\u0629 \u0633\u0631\u064a\u0639\u0629 \u062c\u062f\u064b\u0627\u060c \u0641\u0642\u062f \u064a\u0643\u0648\u0646 \u0645\u0646 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0641\u0627\u0626\u0636 \u0642\u0644\u064a\u0644\u064b\u0627.<\/p>\n\n<table>\n\n<thead>\n\n<tr>\n\n<th>\u0645\u0627 \u062a\u0644\u0627\u062d\u0638\u0647<\/th>\n\n<th>\u0627\u0644\u0625\u062c\u0631\u0627\u0621 \u0627\u0644\u0645\u0642\u062a\u0631\u062d<\/th>\n\n<\/tr>\n\n<\/thead>\n\n<tbody>\n\n<tr>\n\n<td>\u0627\u0644\u0648\u0632\u0646 \u064a\u0631\u062a\u0641\u0639 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627<\/td>\n\n<td>\u0627\u0633\u062a\u0645\u0631 \u0639\u0644\u0649 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0627\u0644\u064a\u0629.<\/td>\n\n<\/tr>\n\n<tr>\n\n<td>\u0644\u0627 \u062a\u0648\u062c\u062f \u0632\u064a\u0627\u062f\u0629 \u0628\u0639\u062f \u0639\u062f\u0629 \u0623\u0633\u0627\u0628\u064a\u0639<\/td>\n\n<td>\u0623\u0636\u0641 100 \u0625\u0644\u0649 200 \u0633\u0639\u0631\u0629 \u064a\u0648\u0645\u064a\u064b\u0627.<\/td>\n\n<\/tr>\n\n<tr>\n\n<td>\u0632\u064a\u0627\u062f\u0629 \u0633\u0631\u064a\u0639\u0629 \u062c\u062f\u064b\u0627 \u0641\u064a \u0627\u0644\u0648\u0632\u0646<\/td>\n\n<td>\u0631\u0627\u062c\u0639 \u062d\u062c\u0645 \u0627\u0644\u0641\u0627\u0626\u0636 \u0648\u0642\u062f \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u062a\u0642\u0644\u064a\u0644\u0647.<\/td>\n\n<\/tr>\n\n<tr>\n\n<td>\u062a\u0630\u0628\u0630\u0628 \u0627\u0644\u0648\u0632\u0646 \u064a\u0648\u0645\u064a\u064b\u0627<\/td>\n\n<td>\u0627\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0627\u0644\u0645\u062a\u0648\u0633\u0637 \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a \u0628\u062f\u0644 \u0642\u0631\u0627\u0621\u0629 \u064a\u0648\u0645 \u0648\u0627\u062d\u062f.<\/td>\n\n<\/tr>\n\n<\/tbody>\n\n<\/table>\n\n<div class=\"ksa-note\">\n\n<p><strong>\u062a\u0630\u0643\u0631:<\/strong> \u062a\u063a\u064a\u0631 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u064a\u0648\u0645\u064a \u0642\u062f \u064a\u0646\u062a\u062c \u0639\u0646 \u062a\u063a\u064a\u0631 \u0643\u0645\u064a\u0629 \u0627\u0644\u0645\u0627\u0621 \u0623\u0648 \u0627\u0644\u0637\u0639\u0627\u0645 \u0623\u0648 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u060c \u0644\u0630\u0644\u0643 \u0644\u0627 \u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0642\u0631\u0627\u0621\u0629 \u064a\u0648\u0645 \u0648\u0627\u062d\u062f \u0644\u0627\u062a\u062e\u0627\u0630 \u0642\u0631\u0627\u0631.<\/p>\n\n<\/div>\n\n<h2>\u0643\u064a\u0641 \u062a\u0639\u0631\u0641 \u0623\u0646 \u0641\u0627\u0626\u0636 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0623\u0643\u0628\u0631 \u0645\u0646 \u0627\u0644\u0644\u0627\u0632\u0645\u061f<\/h2>\n\n<p>\u0625\u0630\u0627 \u0643\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u064a\u0631\u062a\u0641\u0639 \u0628\u0633\u0631\u0639\u0629 \u0643\u0628\u064a\u0631\u0629 \u062e\u0644\u0627\u0644 \u0641\u062a\u0631\u0629 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\u0628\u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0642\u062f \u064a\u0632\u064a\u062f \u0627\u0644\u0648\u0632\u0646\u060c \u0644\u0643\u0646\u0647 \u0644\u0627 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0628\u0646\u0627\u0621 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0645\u062a\u0648\u0627\u0632\u0646.<\/p>\n\n<h2 id=\"mistakes\">\u0623\u062e\u0637\u0627\u0621 \u0634\u0627\u0626\u0639\u0629 \u0639\u0646\u062f \u0645\u062d\u0627\u0648\u0644\u0629 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646<\/h2>\n\n<ul>\n\n<li>\u0625\u0636\u0627\u0641\u0629 \u0641\u0627\u0626\u0636 \u0643\u0628\u064a\u0631 \u062c\u062f\u064b\u0627 \u0645\u0646\u0630 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li>\n\n<li>\u062d\u0633\u0627\u0628 \u0627\u0644\u0641\u0627\u0626\u0636 \u0627\u0646\u0637\u0644\u0627\u0642\u064b\u0627 \u0645\u0646 BMR \u0628\u062f\u0644 TDEE.<\/li>\n\n<li>\u0627\u062e\u062a\u064a\u0627\u0631 \u0645\u0633\u062a\u0648\u0649 \u0646\u0634\u0627\u0637 \u063a\u064a\u0631 \u062f\u0642\u064a\u0642.<\/li>\n\n<li>\u0639\u062f\u0645 \u0625\u0639\u0627\u062f\u0629 \u062d\u0633\u0627\u0628 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0628\u0639\u062f \u062a\u063a\u064a\u0631 \u0627\u0644\u0648\u0632\u0646.<\/li>\n\n<li>\u0627\u0644\u0627\u0639\u062a\u0645\u0627\u062f \u0639\u0644\u0649 \u0627\u0644\u062d\u0644\u0648\u064a\u0627\u062a \u0648\u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0633\u0631\u064a\u0639\u0629 \u0641\u0642\u0637 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a.<\/li>\n\n<li>\u0625\u0647\u0645\u0627\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629.<\/li>\n\n<li>\u0627\u0644\u062d\u0643\u0645 \u0639\u0644\u0649 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0628\u0639\u062f \u0623\u064a\u0627\u0645 \u0642\u0644\u064a\u0644\u0629 \u0641\u0642\u0637.<\/li>\n\n<li>\u0645\u0642\u0627\u0631\u0646\u0629 \u0627\u062d\u062a\u064a\u0627\u062c\u0643 \u0628\u0633\u0639\u0631\u0627\u062a \u0634\u062e\u0635 \u0622\u062e\u0631.<\/li>\n\n<\/ul>\n\n<h2>\u0647\u0644 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0648\u062d\u062f\u0647\u0627 \u062a\u0643\u0641\u064a \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646\u061f<\/h2>\n\n<p>\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0647\u064a \u0627\u0644\u0623\u0633\u0627\u0633 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646\u060c \u0644\u0643\u0646 \u0646\u0648\u0639\u064a\u0629 \u0627\u0644\u063a\u0630\u0627\u0621\u060c \u0648\u0643\u0645\u064a\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0648\u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a\u060c \u0648\u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u062c\u064a\u062f\u060c \u0643\u0644\u0647\u0627 \u0639\u0648\u0627\u0645\u0644 \u062a\u0624\u062b\u0631 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\u0648\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u0634\u0627\u0637.<\/p>\n\n<p>\u0627\u0628\u062f\u0623 \u0628\u0641\u0627\u0626\u0636 \u0645\u0639\u062a\u062f\u0644\u060c \u0648\u0631\u0627\u0642\u0628 \u0645\u062a\u0648\u0633\u0637 \u0648\u0632\u0646\u0643 \u0644\u0645\u062f\u0629 \u0623\u0633\u0628\u0648\u0639\u064a\u0646 \u0625\u0644\u0649 3 \u0623\u0633\u0627\u0628\u064a\u0639\u060c \u062b\u0645 \u0639\u062f\u0651\u0644 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0639\u0646\u062f \u0627\u0644\u062d\u0627\u062c\u0629. \u0643\u0645\u0627 \u0623\u0646 \u0627\u0644\u0627\u0639\u062a\u0645\u0627\u062f \u0639\u0644\u0649 \u063a\u0630\u0627\u0621 \u0645\u062a\u0648\u0627\u0632\u0646 \u0645\u0639 \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062f\u0639\u0645 \u0632\u064a\u0627\u062f\u0629 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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 \u0633\u0639\u0631\u0627\u062a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646<\/h2>\n\n<h3>\u0643\u0645 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u062d\u062a\u0627\u062c \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646\u061f<\/h3>\n\n<p>\u064a\u0639\u062a\u0645\u062f \u0630\u0644\u0643 \u0639\u0644\u0649 \u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062b\u0628\u0627\u062a \u0627\u0644\u064a\u0648\u0645\u064a\u0629. \u0628\u0639\u062f \u062d\u0633\u0627\u0628\u0647\u0627\u060c \u064a\u062a\u0645 \u0625\u0636\u0627\u0641\u0629 \u0641\u0627\u0626\u0636 \u0645\u0646\u0627\u0633\u0628 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0644\u062f\u0639\u0645 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0628\u0635\u0648\u0631\u0629 \u062a\u062f\u0631\u064a\u062c\u064a\u0629.<\/p>\n\n<h3>\u0643\u064a\u0641 \u0623\u0639\u0631\u0641 \u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062b\u0628\u0627\u062a \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u064a\u061f<\/h3>\n\n<p>\u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062d\u0627\u0633\u0628\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0644\u062d\u0633\u0627\u0628 \u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062b\u0628\u0627\u062a \u0627\u0639\u062a\u0645\u0627\u062f\u064b\u0627 \u0639\u0644\u0649 \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.<\/p>\n\n<h3>\u0645\u0627 \u0647\u0648 \u0641\u0627\u0626\u0636 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u061f<\/h3>\n\n<p>\u0647\u0648 \u0639\u062f\u062f \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u0625\u0636\u0627\u0641\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u0641\u0648\u0642 \u0627\u062d\u062a\u064a\u0627\u062c\u0643 \u0627\u0644\u064a\u0648\u0645\u064a \u0645\u0646 \u0627\u0644\u0637\u0627\u0642\u0629\u060c \u0648\u064a\u0639\u062f \u0627\u0644\u0623\u0633\u0627\u0633 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646.<\/p>\n\n<h3>\u0647\u0644 \u0643\u0644\u0645\u0627 \u0632\u0627\u062f \u0641\u0627\u0626\u0636 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0643\u0627\u0646\u062a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0623\u0641\u0636\u0644\u061f<\/h3>\n\n<p>\u0644\u064a\u0633 \u062f\u0627\u0626\u0645\u064b\u0627\u060c \u0641\u0627\u0644\u0641\u0627\u0626\u0636 \u0627\u0644\u0643\u0628\u064a\u0631 \u0642\u062f \u064a\u0632\u064a\u062f \u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u062f\u0647\u0648\u0646 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0645\u0637\u0644\u0648\u0628. \u063a\u0627\u0644\u0628\u064b\u0627 \u064a\u0643\u0648\u0646 \u0627\u0644\u0641\u0627\u0626\u0636 \u0627\u0644\u0645\u0639\u062a\u062f\u0644 \u0623\u0643\u062b\u0631 \u0645\u0644\u0627\u0621\u0645\u0629 \u0644\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631.<\/p>\n\n<h3>\u0647\u0644 \u064a\u062c\u0628 \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0641\u0627\u0626\u0636 \u0625\u0644\u0649 BMR \u0623\u0645 \u0625\u0644\u0649 TDEE\u061f<\/h3>\n\n<p>\u064a\u062c\u0628 \u0625\u0636\u0627\u0641\u0629 \u0641\u0627\u0626\u0636 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0625\u0644\u0649 \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 \u0644\u0623\u0646\u0647 \u064a\u0645\u062b\u0644 \u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0643\u0627\u0645\u0644 \u0645\u0646 \u0627\u0644\u0637\u0627\u0642\u0629.<\/p>\n\n<h3>\u0647\u0644 \u0623\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u062a\u0639\u062f\u064a\u0644 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0628\u0639\u062f \u0632\u064a\u0627\u062f\u0629 \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 \u064a\u062a\u063a\u064a\u0631 \u0645\u0639 \u062a\u063a\u064a\u0631 \u0627\u0644\u0648\u0632\u0646\u060c \u0644\u0630\u0644\u0643 \u064a\u064f\u0641\u0636\u0644 \u0625\u0639\u0627\u062f\u0629 \u062d\u0633\u0627\u0628 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0628\u0639\u062f \u0623\u064a \u062a\u063a\u064a\u0631 \u0645\u0644\u062d\u0648\u0638.<\/p>\n\n<h3>\u0647\u0644 \u062a\u0633\u0627\u0639\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646\u061f<\/h3>\n\n<p>\u0646\u0639\u0645\u060c \u0641\u0647\u064a \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062f\u0639\u0645 \u0646\u0645\u0648 \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0639\u0646\u062f \u062a\u0646\u0627\u0648\u0644 \u0641\u0627\u0626\u0636 \u0645\u0646\u0627\u0633\u0628 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0648\u0643\u0645\u064a\u0629 \u0643\u0627\u0641\u064a\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.<\/p>\n\n<h3>\u0643\u0645 \u0645\u0631\u0629 \u064a\u062c\u0628 \u0623\u0646 \u0623\u062a\u0627\u0628\u0639 \u0648\u0632\u0646\u064a\u061f<\/h3>\n\n<p>\u064a\u0645\u0643\u0646 \u0642\u064a\u0627\u0633 \u0627\u0644\u0648\u0632\u0646 \u0639\u062f\u0629 \u0645\u0631\u0627\u062a \u0623\u0633\u0628\u0648\u0639\u064a\u064b\u0627 \u0641\u064a \u0638\u0631\u0648\u0641 \u0645\u062a\u0634\u0627\u0628\u0647\u0629\u060c \u062b\u0645 \u0627\u0644\u0627\u0639\u062a\u0645\u0627\u062f \u0639\u0644\u0649 \u0627\u0644\u0645\u062a\u0648\u0633\u0637 \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a \u0644\u0645\u062a\u0627\u0628\u0639\u0629 \u0627\u0644\u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0639\u0627\u0645.<\/p>\n\n<h3>\u0647\u0644 \u0623\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u062d\u0633\u0627\u0628 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0637\u0648\u0627\u0644 \u0641\u062a\u0631\u0629 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646\u061f<\/h3>\n\n<p>\u0644\u064a\u0633 \u0628\u0627\u0644\u0636\u0631\u0648\u0631\u0629\u060c \u0644\u0643\u0646 \u062d\u0633\u0627\u0628 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0645\u0639\u0631\u0641\u0629 \u0627\u0644\u0643\u0645\u064a\u0627\u062a \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629\u060c \u062b\u0645 \u064a\u0645\u0643\u0646 \u062a\u0639\u062f\u064a\u0644\u0647\u0627 \u062d\u0633\u0628 \u062a\u063a\u064a\u0631 \u0627\u0644\u0648\u0632\u0646.<\/p>\n\n<h3>\u0647\u0644 \u064a\u0645\u0643\u0646 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u062f\u0648\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062d\u0627\u0633\u0628\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a\u061f<\/h3>\n\n<p>\u0646\u0639\u0645\u060c \u0644\u0643\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u062d\u0627\u0633\u0628\u0629 \u064a\u0648\u0641\u0631 \u0646\u0642\u0637\u0629 \u0628\u062f\u0627\u064a\u0629 \u0645\u0628\u0646\u064a\u0629 \u0639\u0644\u0649 \u0645\u0639\u0627\u062f\u0644\u0627\u062a \u0639\u0644\u0645\u064a\u0629\u060c \u0648\u064a\u0633\u0647\u0644 \u0645\u062a\u0627\u0628\u0639\u0629 \u0627\u0644\u062a\u0642\u062f\u0645 \u0648\u0625\u062c\u0631\u0627\u0621 \u0627\u0644\u062a\u0639\u062f\u064a\u0644\u0627\u062a \u0639\u0646\u062f \u0627\u0644\u062d\u0627\u062c\u0629.<\/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-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\/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\/calorie-calculator-accuracy\/\" target=\"_blank\" rel=\"noopener\">\n\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\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\/calories-needed-to-lose-weight\/\" target=\"_blank\" rel=\"noopener\">\n\u0643\u0645 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u062d\u062a\u0627\u062c \u0644\u062e\u0633\u0627\u0631\u0629 \u0627\u0644\u0648\u0632\u0646\u061f\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\":\"\u0643\u0645 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u062d\u062a\u0627\u062c \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646\u061f \u0648\u0643\u064a\u0641 \u062a\u062d\u062f\u062f \u0641\u0627\u0626\u0636 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u061f\",\n  \"description\":\"\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0643\u064a\u0641\u064a\u0629 \u062d\u0633\u0627\u0628 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646\u060c \u0648\u0643\u064a\u0641\u064a\u0629 \u062a\u062d\u062f\u064a\u062f \u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062b\u0628\u0627\u062a \u0648\u0625\u0646\u0634\u0627\u0621 \u0641\u0627\u0626\u0636 \u0633\u0639\u0631\u0627\u062a \u0628\u0637\u0631\u064a\u0642\u0629 \u0639\u0645\u0644\u064a\u0629 \u0648\u0645\u062a\u0648\u0627\u0632\u0646\u0629.\",\n  \"inLanguage\":\"ar\",\n  \"mainEntityOfPage\":{\n    \"@type\":\"WebPage\",\n    \"@id\":\"https:\/\/ksatools.com\/blog\/calories-needed-to-gain-weight\/\"\n  },\n  \"author\":{\n    \"@type\":\"Organization\",\n    \"name\":\"KSATools\",\n    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href=\"https:\/\/wp.ksatools.com\/calories-needed-to-gain-weight\/\" aria-label=\"Read more about \u0643\u0645 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u062d\u062a\u0627\u062c \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646\u061f \u0648\u0643\u064a\u0641 \u062a\u062d\u062f\u062f \u0641\u0627\u0626\u0636 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u061f\">\u0627\u0642\u0631\u0623 \u0627\u0644\u0645\u0632\u064a\u062f<\/a><\/p>\n","protected":false},"author":1,"featured_media":484,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[21],"tags":[25,33,140,116,26,34,153,146,39,23,43,138,156,46,48,155,42,152,154,133,92,32],"class_list":["post-483","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-21","tag-bmr","tag-tdee","tag-140","tag-116","tag-26","tag-34","tag-153","tag---bmr-tdee","tag-39","tag-23","tag-43","tag-138","tag-156","tag-46","tag-48","tag-155","tag-42","tag-152","tag-154","tag-133","tag-92","tag-32"],"_links":{"self":[{"href":"https:\/\/wp.ksatools.com\/wp-json\/wp\/v2\/posts\/483","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/wp.ksatools.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/wp.ksatools.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/wp.ksatools.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/wp.ksatools.com\/wp-json\/wp\/v2\/comments?post=483"}],"version-history":[{"count":3,"href":"https:\/\/wp.ksatools.com\/wp-json\/wp\/v2\/posts\/483\/revisions"}],"predecessor-version":[{"id":490,"href":"https:\/\/wp.ksatools.com\/wp-json\/wp\/v2\/posts\/483\/revisions\/490"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/wp.ksatools.com\/wp-json\/wp\/v2\/media\/484"}],"wp:attachment":[{"href":"https:\/\/wp.ksatools.com\/wp-json\/wp\/v2\/media?parent=483"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wp.ksatools.com\/wp-json\/wp\/v2\/categories?post=483"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wp.ksatools.com\/wp-json\/wp\/v2\/tags?post=483"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}