{"id":659,"date":"2026-07-19T23:17:05","date_gmt":"2026-07-19T20:17:05","guid":{"rendered":"https:\/\/wp.ksatools.com\/?p=659"},"modified":"2026-07-20T00:03:08","modified_gmt":"2026-07-19T21:03:08","slug":"calories-on-rest-days-vs-training-days","status":"publish","type":"post","link":"https:\/\/wp.ksatools.com\/calories-on-rest-days-vs-training-days\/","title":{"rendered":"\u0647\u0644 \u062a\u062e\u062a\u0644\u0641 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0628\u064a\u0646 \u0623\u064a\u0627\u0645 \u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u0627\u0644\u062a\u0645\u0631\u064a\u0646\u061f"},"content":{"rendered":"\n<style>\n.ksatools-article{\n    --ksa-primary:#0B8A3B;\n    --ksa-primary-dark:#06652B;\n    --ksa-bg:#F7FCF8;\n    --ksa-border:#D8E8DD;\n    --ksa-text:#263238;\n    --ksa-muted:#667085;\n    --ksa-white:#fff;\n    --ksa-warning:#FFF8E6;\n\n    direction:rtl;\n    color:var(--ksa-text);\n    font-family:Tahoma,Arial,sans-serif;\n    font-size:18px;\n    line-height:2;\n    max-width:900px;\n    margin:auto;\n}\n\n.ksatools-article *{\n    box-sizing:border-box;\n}\n\n.ksatools-article h1{\n    font-size:42px;\n    margin-bottom:20px;\n    line-height:1.4;\n    color:#153B20;\n}\n\n.ksatools-article h2{\n    margin-top:50px;\n    margin-bottom:18px;\n    font-size:30px;\n    color:#153B20;\n    border-right:5px solid var(--ksa-primary);\n    padding-right:12px;\n}\n\n.ksatools-article h3{\n    margin-top:35px;\n    margin-bottom:15px;\n    color:#153B20;\n    font-size:24px;\n}\n\n.ksatools-article p{\n    margin:18px 0;\n}\n\n.ksatools-article a{\n    color:var(--ksa-primary-dark);\n    font-weight:bold;\n}\n\n.ksatools-quick-answer{\n    background:#EDF9F1;\n    border:2px solid var(--ksa-primary);\n    border-right:7px solid var(--ksa-primary);\n    padding:24px;\n    border-radius:12px;\n    margin:30px 0;\n}\n\n.ksatools-quick-answer strong{\n    display:block;\n    margin-bottom:10px;\n    font-size:22px;\n}\n\n.ksatools-cta{\n   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   border-right:6px solid var(--ksa-primary);\n}\n\n.ksatools-tip{\n    background:var(--ksa-warning);\n    border-right:6px solid #D9A400;\n}\n\n.ksatools-list{\n    padding-right:24px;\n}\n\n.ksatools-list li{\n    margin-bottom:10px;\n}\n\n.ksatools-table{\n    width:100%;\n    border-collapse:collapse;\n    margin:28px 0;\n}\n\n.ksatools-table th{\n    background:var(--ksa-primary);\n    color:#fff;\n    padding:14px;\n}\n\n.ksatools-table td{\n    border:1px solid var(--ksa-border);\n    padding:14px;\n}\n\n.ksatools-table tr:nth-child(even){\n    background:#F8FBF9;\n}\n\n.ksatools-equation{\n    background:#F5F7F7;\n    border:1px dashed #9DA9A0;\n    text-align:center;\n    padding:18px;\n    margin:25px 0;\n    direction:ltr;\n    font-weight:bold;\n}\n<\/style>\n\n<article class=\"ksatools-article\">\n\n<div class=\"ksatools-quick-answer\">\n\n<strong>\u0627\u0644\u0625\u062c\u0627\u0628\u0629 \u0627\u0644\u0633\u0631\u064a\u0639\u0629<\/strong>\n\n<p>\n\u0646\u0639\u0645\u060c \u064a\u062e\u062a\u0644\u0641 \u0627\u062d\u062a\u064a\u0627\u062c\u0643 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u063a\u0627\u0644\u0628\u064b\u0627 \u0628\u064a\u0646 \u064a\u0648\u0645 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u064a\u0648\u0645 \u0627\u0644\u0631\u0627\u062d\u0629\u060c \u0644\u0623\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0631\u064a\u0627\u0636\u064a \u062a\u0631\u0641\u0639 \u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u062a\u064a \u064a\u0633\u062a\u0647\u0644\u0643\u0647\u0627 \u0627\u0644\u062c\u0633\u0645. \u0644\u0643\u0646 \u0647\u0630\u0627 \u0644\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0643 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u062a\u063a\u064a\u064a\u0631 \u0633\u0639\u0631\u0627\u062a\u0643 \u0643\u0644 \u064a\u0648\u0645\u061b \u0625\u0630 \u064a\u0645\u0643\u0646 \u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u0647\u062f\u0641 \u0646\u0641\u0633\u0647 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0633\u0639\u0631\u0627\u062a \u062b\u0627\u0628\u062a\u0629 \u064a\u0648\u0645\u064a\u064b\u0627 \u0623\u0648 \u0628\u062a\u0648\u0632\u064a\u0639 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0628\u064a\u0646 \u0623\u064a\u0627\u0645 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0648\u0627\u0644\u0631\u0627\u062d\u0629\u060c \u0637\u0627\u0644\u0645\u0627 \u0623\u0646 \u0645\u062a\u0648\u0633\u0637 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a \u064a\u062a\u0648\u0627\u0641\u0642 \u0645\u0639 \u0647\u062f\u0641\u0643.\n<\/p>\n\n<\/div>\n\n<p>\n\u0645\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0634\u064a\u0648\u0639\u064b\u0627 \u0628\u064a\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u0628\u0639\u0648\u0646 \u0646\u0638\u0627\u0645\u064b\u0627 \u063a\u0630\u0627\u0626\u064a\u064b\u0627 \u0623\u0648 \u064a\u0645\u0627\u0631\u0633\u0648\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u0629: <strong>\u0647\u0644 \u064a\u062c\u0628 \u0623\u0646 \u0623\u062a\u0646\u0627\u0648\u0644 \u0633\u0639\u0631\u0627\u062a \u0623\u0642\u0644 \u0641\u064a \u064a\u0648\u0645 \u0627\u0644\u0631\u0627\u062d\u0629\u061f<\/strong> \u0648\u064a\u0632\u062f\u0627\u062f \u0647\u0630\u0627 \u0627\u0644\u062a\u0633\u0627\u0624\u0644 \u0639\u0646\u062f \u0645\u062d\u0627\u0648\u0644\u0629 \u062e\u0633\u0627\u0631\u0629 \u0627\u0644\u0648\u0632\u0646 \u0623\u0648 \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u062e\u0627\u0635\u0629 \u0645\u0639 \u0627\u062e\u062a\u0644\u0627\u0641 \u0643\u0645\u064a\u0629 \u0627\u0644\u0646\u0634\u0627\u0637 \u0645\u0646 \u064a\u0648\u0645 \u0625\u0644\u0649 \u0622\u062e\u0631.\n<\/p>\n\n<p>\n\u0627\u0644\u0625\u062c\u0627\u0628\u0629 \u0644\u064a\u0633\u062a \u0646\u0639\u0645 \u0623\u0648 \u0644\u0627 \u0628\u0634\u0643\u0644 \u0645\u0637\u0644\u0642\u060c \u0644\u0623\u0646 \u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0644\u0627 \u064a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0648\u062c\u0648\u062f \u062a\u0645\u0631\u064a\u0646 \u0641\u0642\u0637\u060c \u0628\u0644 \u064a\u062a\u0623\u062b\u0631 \u0623\u064a\u0636\u064b\u0627 \u0628\u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636\u060c \u0648\u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629\u060c \u0648\u0646\u0648\u0639 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0648\u0647\u062f\u0641\u0643 \u0645\u0646 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a. \u0644\u0630\u0644\u0643 \u0641\u0625\u0646 \u0641\u0647\u0645 \u0633\u0628\u0628 \u0627\u062e\u062a\u0644\u0627\u0641 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0637\u0627\u0642\u0629 \u0647\u0648 \u0627\u0644\u062e\u0637\u0648\u0629 \u0627\u0644\u0623\u0648\u0644\u0649 \u0642\u0628\u0644 \u0627\u062a\u062e\u0627\u0630 \u0642\u0631\u0627\u0631 \u0628\u062e\u0641\u0636 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0623\u0648 \u0632\u064a\u0627\u062f\u062a\u0647\u0627.\n<\/p>\n\n<div class=\"ksatools-cta\">\n\n<h2>\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 \u0623\u0648\u0644\u064b\u0627<\/h2>\n\n<p>\n\u0642\u0628\u0644 \u0623\u0646 \u062a\u0642\u0631\u0631 \u0632\u064a\u0627\u062f\u0629 \u0623\u0648 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0628\u064a\u0646 \u0623\u064a\u0627\u0645 \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u060c \u0627\u062d\u0633\u0628 \u0627\u062d\u062a\u064a\u0627\u062c\u0643 \u0627\u0644\u064a\u0648\u0645\u064a \u0628\u0646\u0627\u0621\u064b \u0639\u0644\u0649 \u0627\u0644\u0639\u0645\u0631 \u0648\u0627\u0644\u0648\u0632\u0646 \u0648\u0627\u0644\u0637\u0648\u0644 \u0648\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u0634\u0627\u0637\u060c \u062b\u0645 \u0648\u0632\u0651\u0639 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0628\u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u064a \u062a\u0646\u0627\u0633\u0628 \u0647\u062f\u0641\u0643.\n<\/p>\n\n<a href=\"\/tools\/calorie-calculator\/\">\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<nav class=\"ksatools-toc\">\n\n<h2>\u0645\u062d\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0645\u0642\u0627\u0644<\/h2>\n\n<ol>\n\n<li><a href=\"#difference\">\u0644\u0645\u0627\u0630\u0627 \u062a\u062e\u062a\u0644\u0641 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0628\u064a\u0646 \u064a\u0648\u0645 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u064a\u0648\u0645 \u0627\u0644\u0631\u0627\u062d\u0629\u061f<\/a><\/li>\n\n<li><a href=\"#reduce\">\u0647\u0644 \u064a\u062c\u0628 \u062e\u0641\u0636 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0641\u064a \u064a\u0648\u0645 \u0627\u0644\u0631\u0627\u062d\u0629\u061f<\/a><\/li>\n\n<li><a href=\"#fixed\">\u0647\u0644 \u0627\u0644\u0623\u0641\u0636\u0644 \u062a\u062b\u0628\u064a\u062a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0623\u0645 \u062a\u063a\u064a\u064a\u0631\u0647\u0627\u061f<\/a><\/li>\n\n<li><a href=\"#example\">\u0645\u062b\u0627\u0644 \u0639\u0645\u0644\u064a \u0644\u062a\u0648\u0632\u064a\u0639 \u0627\u0644\u0633\u0639\u0631\u0627\u062a<\/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<\/ol>\n\n<\/nav>\n\n<section id=\"difference\">\n\n<h2>\u0644\u0645\u0627\u0630\u0627 \u062a\u062e\u062a\u0644\u0641 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0628\u064a\u0646 \u064a\u0648\u0645 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u064a\u0648\u0645 \u0627\u0644\u0631\u0627\u062d\u0629\u061f<\/h2>\n\n<p>\n\u064a\u0639\u062a\u0645\u062f \u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u062c\u0633\u0645 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0639\u0644\u0649 <a href=\"\/blog\/what-is-tdee\">\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)<\/a>\u060c \u0648\u0647\u0648 \u0645\u062c\u0645\u0648\u0639 \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u062a\u064a \u064a\u0633\u062a\u0647\u0644\u0643\u0647\u0627 \u0627\u0644\u062c\u0633\u0645 \u062e\u0644\u0627\u0644 \u0627\u0644\u064a\u0648\u0645 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0638\u0627\u0626\u0641\u0647 \u0627\u0644\u062d\u064a\u0648\u064a\u0629\u060c \u0648\u0623\u062f\u0627\u0621 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629\u060c \u0648\u0647\u0636\u0645 \u0627\u0644\u0637\u0639\u0627\u0645\u060c \u0648\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629.\n<\/p>\n\n<p>\n\u0641\u064a \u064a\u0648\u0645 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0636\u0627\u0641 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u0646\u0627\u062a\u062c \u0639\u0646 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0631\u064a\u0627\u0636\u064a \u0625\u0644\u0649 \u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0644\u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u060c \u0628\u064a\u0646\u0645\u0627 \u064a\u0646\u062e\u0641\u0636 \u0647\u0630\u0627 \u0627\u0644\u062c\u0632\u0621 \u0641\u064a \u064a\u0648\u0645 \u0627\u0644\u0631\u0627\u062d\u0629. \u0648\u0644\u0647\u0630\u0627 \u0627\u0644\u0633\u0628\u0628 \u064a\u0643\u0648\u0646 \u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u063a\u0627\u0644\u0628\u064b\u0627 \u0623\u0639\u0644\u0649 \u0641\u064a \u0623\u064a\u0627\u0645 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u060c \u0644\u0643\u0646\u0647 \u0644\u0627 \u064a\u0646\u062e\u0641\u0636 \u0625\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0645\u0646\u062e\u0641\u0636 \u062c\u062f\u064b\u0627 \u0641\u064a \u0623\u064a\u0627\u0645 \u0627\u0644\u0631\u0627\u062d\u0629\u060c \u0644\u0623\u0646 \u0627\u0644\u062c\u0633\u0645 \u064a\u0633\u062a\u0645\u0631 \u0641\u064a \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0637\u0627\u0642\u0629 \u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0648\u0638\u0627\u0626\u0641\u0647 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0633\u0627\u0628\u0642.\n<\/p>\n\n<table class=\"ksatools-table\">\n\n<thead>\n\n<tr>\n\n<th>\u0627\u0644\u0639\u0627\u0645\u0644<\/th>\n\n<th>\u064a\u0648\u0645 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/th>\n\n<th>\u064a\u0648\u0645 \u0627\u0644\u0631\u0627\u062d\u0629<\/th>\n\n<\/tr>\n\n<\/thead>\n\n<tbody>\n\n<tr>\n\n<td>\u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0627\u0644\u0623\u0633\u0627\u0633\u064a (BMR)<\/td>\n\n<td>\u062b\u0627\u0628\u062a<\/td>\n\n<td>\u062b\u0627\u0628\u062a<\/td>\n\n<\/tr>\n\n<tr>\n\n<td>\u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629<\/td>\n\n<td>\u062a\u062e\u062a\u0644\u0641 \u062d\u0633\u0628 \u0627\u0644\u0646\u0634\u0627\u0637<\/td>\n\n<td>\u0642\u062f \u062a\u0643\u0648\u0646 \u0623\u0642\u0644 \u0623\u0648 \u0623\u0643\u062b\u0631<\/td>\n\n<\/tr>\n\n<tr>\n\n<td>\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a<\/td>\n\n<td>\u064a\u0632\u064a\u062f \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0637\u0627\u0642\u0629<\/td>\n\n<td>\u063a\u0627\u0644\u0628\u064b\u0627 \u063a\u064a\u0631 \u0645\u0648\u062c\u0648\u062f<\/td>\n\n<\/tr>\n\n<tr>\n\n<td>\u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u0645\u062d\u0631\u0648\u0642\u0629<\/td>\n\n<td>\u0623\u0639\u0644\u0649 \u0641\u064a \u0645\u0639\u0638\u0645 \u0627\u0644\u062d\u0627\u0644\u0627\u062a<\/td>\n\n<td>\u0623\u0642\u0644 \u0646\u0633\u0628\u064a\u064b\u0627<\/td>\n\n<\/tr>\n\n<\/tbody>\n\n<\/table>\n\n<div class=\"ksatools-note\">\n\n<strong>\u0645\u0639\u0644\u0648\u0645\u0629 \u0645\u0647\u0645\u0629<\/strong>\n\n<p>\n\u0625\u0630\u0627 \u0644\u0645 \u062a\u0643\u0646 \u062a\u0639\u0631\u0641 \u0627\u0644\u0641\u0631\u0642 \u0628\u064a\u0646 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0648\u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u060c \u0641\u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u0642\u0631\u0627\u0621\u0629 \u0645\u0642\u0627\u0644\n<a href=\"\/blog\/difference-between-bmr-and-tdee\">\n\u0645\u0627 \u0627\u0644\u0641\u0631\u0642 \u0628\u064a\u0646 BMR \u0648TDEE\u061f\n<\/a>\n\u0644\u0623\u0646 \u0641\u0647\u0645 \u0647\u0630\u064a\u0646 \u0627\u0644\u0645\u0641\u0647\u0648\u0645\u064a\u0646 \u064a\u0633\u0647\u0644 \u0639\u0644\u064a\u0643 \u062a\u062d\u062f\u064a\u062f \u0627\u062d\u062a\u064a\u0627\u062c\u0643 \u0627\u0644\u062d\u0642\u064a\u0642\u064a \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a.\n<\/p>\n\n<\/div>\n\n<\/section>\n\n<section id=\"reduce\">\n\n<h2>\u0647\u0644 \u064a\u062c\u0628 \u062e\u0641\u0636 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0641\u064a \u064a\u0648\u0645 \u0627\u0644\u0631\u0627\u062d\u0629\u061f<\/h2>\n\n<p>\n\u0644\u064a\u0633 \u0628\u0627\u0644\u0636\u0631\u0648\u0631\u0629. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062d\u0642\u0642 \u0646\u062a\u0627\u0626\u062c \u062c\u064a\u062f\u0629 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0643\u0645\u064a\u0629 \u062b\u0627\u0628\u062a\u0629 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u064a\u0648\u0645\u064a\u064b\u0627\u060c \u0641\u0644\u0627 \u062a\u0648\u062c\u062f \u0642\u0627\u0639\u062f\u0629 \u062a\u0644\u0632\u0645\u0643 \u0628\u062a\u063a\u064a\u064a\u0631\u0647\u0627 \u0641\u064a \u064a\u0648\u0645 \u0627\u0644\u0631\u0627\u062d\u0629. \u0623\u0645\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u062a\u062f\u0631\u064a\u0628\u0627\u062a\u0643 \u062a\u0633\u062a\u0647\u0644\u0643 \u0642\u062f\u0631\u064b\u0627 \u0643\u0628\u064a\u0631\u064b\u0627 \u0645\u0646 \u0627\u0644\u0637\u0627\u0642\u0629\u060c \u0641\u0642\u062f \u064a\u0643\u0648\u0646 \u0645\u0646 \u0627\u0644\u0645\u0641\u064a\u062f \u0646\u0642\u0644 \u062c\u0632\u0621 \u0628\u0633\u064a\u0637 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0625\u0644\u0649 \u0623\u064a\u0627\u0645 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0645\u0639 \u062a\u0642\u0644\u064a\u0644\u0647\u0627 \u0642\u0644\u064a\u0644\u064b\u0627 \u0641\u064a \u0623\u064a\u0627\u0645 \u0627\u0644\u0631\u0627\u062d\u0629\u060c \u0628\u0634\u0631\u0637 \u0623\u0646 \u064a\u0628\u0642\u0649 \u0645\u062a\u0648\u0633\u0637 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a \u0643\u0645\u0627 \u0647\u0648.\n<\/p>\n\n<p>\n\u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u062f\u0641\u0643 \u0647\u0648 \u062e\u0633\u0627\u0631\u0629 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0641\u0625\u0646 \u0627\u0644\u0645\u0647\u0645 \u0647\u0648 \u062a\u062d\u0642\u064a\u0642 \u0639\u062c\u0632 \u0645\u0646\u0627\u0633\u0628 \u0641\u064a \u0645\u062a\u0648\u0633\u0637 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u062e\u0644\u0627\u0644 \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u060c \u0648\u0644\u064a\u0633 \u062e\u0641\u0636 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0641\u064a \u0643\u0644 \u064a\u0648\u0645 \u0631\u0627\u062d\u0629. \u0648\u064a\u0645\u0643\u0646\u0643 \u0645\u0639\u0631\u0641\u0629 \u0645\u0642\u062f\u0627\u0631 \u0627\u0644\u0639\u062c\u0632 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0645\u0642\u0627\u0644\n<a href=\"\/blog\/how-many-calories-to-lose-weight\">\n\u0643\u0645 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u062d\u062a\u0627\u062c \u0644\u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646\u061f\n<\/a>.\n<\/p>\n\n<div class=\"ksatools-tip\">\n\n<strong>\u0627\u0644\u062e\u0644\u0627\u0635\u0629 \u0627\u0644\u0639\u0645\u0644\u064a\u0629<\/strong>\n\n<p>\n\u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0628\u062a\u062f\u0626\u064b\u0627 \u0641\u064a \u062d\u0633\u0627\u0628 \u0627\u0644\u0633\u0639\u0631\u0627\u062a\u060c \u0641\u0627\u0628\u062f\u0623 \u0628\u0633\u0639\u0631\u0627\u062a \u062b\u0627\u0628\u062a\u0629 \u064a\u0648\u0645\u064a\u064b\u0627. \u0628\u0639\u062f \u0645\u062a\u0627\u0628\u0639\u0629 \u0627\u0644\u0648\u0632\u0646 \u0648\u0627\u0644\u0623\u062f\u0627\u0621 \u0644\u0645\u062f\u0629 \u0623\u0633\u0628\u0648\u0639\u064a\u0646 \u0623\u0648 \u062b\u0644\u0627\u062b\u0629\u060c \u064a\u0645\u0643\u0646\u0643 \u062a\u062c\u0631\u0628\u0629 \u062a\u0648\u0632\u064a\u0639 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0623\u0646\u0647 \u064a\u0646\u0627\u0633\u0628 \u0646\u0645\u0637 \u062a\u062f\u0631\u064a\u0628\u0643 \u0628\u0635\u0648\u0631\u0629 \u0623\u0641\u0636\u0644.\n<\/p>\n\n<\/div>\n\n<\/section>\n<section id=\"fixed\">\n\n<h2>\u0647\u0644 \u0627\u0644\u0623\u0641\u0636\u0644 \u062a\u062b\u0628\u064a\u062a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0623\u0645 \u062a\u063a\u064a\u064a\u0631\u0647\u0627 \u0628\u064a\u0646 \u0623\u064a\u0627\u0645 \u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u0627\u0644\u062a\u0645\u0631\u064a\u0646\u061f<\/h2>\n\n<p>\n\u0644\u0627 \u062a\u0648\u062c\u062f \u0637\u0631\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\u0629 \u062a\u0646\u0627\u0633\u0628 \u0627\u0644\u062c\u0645\u064a\u0639. \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0627\u0644\u0647\u062f\u0641 \u0633\u0648\u0627\u0621 \u062a\u0646\u0627\u0648\u0644\u062a \u0627\u0644\u0645\u0642\u062f\u0627\u0631 \u0646\u0641\u0633\u0647 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0643\u0644 \u064a\u0648\u0645\u060c \u0623\u0648 \u0648\u0632\u0639\u062a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0628\u062d\u064a\u062b \u062a\u0643\u0648\u0646 \u0623\u0639\u0644\u0649 \u0642\u0644\u064a\u0644\u064b\u0627 \u0641\u064a \u0623\u064a\u0627\u0645 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0623\u0642\u0644 \u0641\u064a \u0623\u064a\u0627\u0645 \u0627\u0644\u0631\u0627\u062d\u0629. \u064a\u0639\u062a\u0645\u062f \u0627\u0644\u0627\u062e\u062a\u064a\u0627\u0631 \u0639\u0644\u0649 \u0637\u0628\u064a\u0639\u0629 \u062a\u062f\u0631\u064a\u0628\u0627\u062a\u0643\u060c \u0648\u0645\u062f\u0649 \u0633\u0647\u0648\u0644\u0629 \u0627\u0644\u062a\u0632\u0627\u0645\u0643 \u0628\u0627\u0644\u062e\u0637\u0629\u060c \u0648\u0627\u0644\u0623\u0647\u0645 \u0645\u0646 \u0630\u0644\u0643 \u0646\u062a\u0627\u0626\u062c\u0643 \u0627\u0644\u0641\u0639\u0644\u064a\u0629 \u0645\u0639 \u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a.\n<\/p>\n\n<p>\n\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0645\u0627\u0631\u0633 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0639\u062f\u0629 \u0645\u0631\u0627\u062a \u0623\u0633\u0628\u0648\u0639\u064a\u064b\u0627 \u0648\u0628\u0634\u062f\u0629 \u0645\u062a\u0642\u0627\u0631\u0628\u0629\u060c \u0641\u0642\u062f \u064a\u0643\u0648\u0646 \u062a\u062b\u0628\u064a\u062a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0647\u0648 \u0627\u0644\u062e\u064a\u0627\u0631 \u0627\u0644\u0623\u0628\u0633\u0637 \u0648\u0627\u0644\u0623\u0643\u062b\u0631 \u0633\u0647\u0648\u0644\u0629 \u0641\u064a \u0627\u0644\u0645\u062a\u0627\u0628\u0639\u0629. \u0623\u0645\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0644\u062f\u064a\u0643 \u0623\u064a\u0627\u0645 \u062a\u062f\u0631\u064a\u0628 \u0637\u0648\u064a\u0644\u0629 \u0623\u0648 \u0645\u0643\u062b\u0641\u0629\u060c \u0641\u0642\u062f \u064a\u0633\u0627\u0639\u062f\u0643 \u0631\u0641\u0639 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0641\u064a \u062a\u0644\u0643 \u0627\u0644\u0623\u064a\u0627\u0645 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0623\u062f\u0627\u0621\u060c \u0645\u0639 \u062e\u0641\u0636 \u0628\u0633\u064a\u0637 \u0641\u064a \u0623\u064a\u0627\u0645 \u0627\u0644\u0631\u0627\u062d\u0629 \u062f\u0648\u0646 \u062a\u063a\u064a\u064a\u0631 \u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a.\n<\/p>\n\n<table class=\"ksatools-table\">\n\n<thead>\n\n<tr>\n\n<th>\u0627\u0644\u0637\u0631\u064a\u0642\u0629<\/th>\n\n<th>\u0645\u062a\u0649 \u062a\u0643\u0648\u0646 \u0645\u0646\u0627\u0633\u0628\u0629\u061f<\/th>\n\n<th>\u0627\u0644\u0645\u064a\u0632\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629<\/th>\n\n<\/tr>\n\n<\/thead>\n\n<tbody>\n\n<tr>\n\n<td>\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062b\u0627\u0628\u062a\u0629<\/td>\n\n<td>\u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u062a\u062f\u0631\u064a\u0628\u0627\u062a\u0643 \u0645\u0646\u062a\u0638\u0645\u0629 \u0623\u0648 \u0643\u0646\u062a \u0645\u0628\u062a\u062f\u0626\u064b\u0627<\/td>\n\n<td>\u0633\u0647\u0648\u0644\u0629 \u0627\u0644\u0645\u062a\u0627\u0628\u0639\u0629 \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062d\u0633\u0627\u0628\u0627\u062a \u0627\u0644\u064a\u0648\u0645\u064a\u0629<\/td>\n\n<\/tr>\n\n<tr>\n\n<td>\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u0645\u062a\u063a\u064a\u0631\u0629<\/td>\n\n<td>\u0625\u0630\u0627 \u0627\u062e\u062a\u0644\u0641\u062a \u0634\u062f\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0628\u064a\u0646 \u0627\u0644\u0623\u064a\u0627\u0645<\/td>\n\n<td>\u062a\u0648\u0641\u064a\u0631 \u0637\u0627\u0642\u0629 \u0623\u0643\u0628\u0631 \u0641\u064a \u0623\u064a\u0627\u0645 \u0627\u0644\u0645\u062c\u0647\u0648\u062f \u0627\u0644\u0645\u0631\u062a\u0641\u0639<\/td>\n\n<\/tr>\n\n<\/tbody>\n\n<\/table>\n\n<div class=\"ksatools-note\">\n\n<strong>\u0644\u0627 \u062a\u062c\u0639\u0644 \u0627\u0644\u062a\u063a\u064a\u064a\u0631 \u0647\u062f\u0641\u064b\u0627 \u0628\u062d\u062f \u0630\u0627\u062a\u0647<\/strong>\n\n<p>\n\u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u062e\u0637\u062a\u0643 \u0627\u0644\u062d\u0627\u0644\u064a\u0629 \u062a\u062d\u0642\u0642 \u0646\u062a\u0627\u0626\u062c \u062c\u064a\u062f\u0629\u060c \u0641\u0644\u0627 \u062f\u0627\u0639\u064a \u0644\u062a\u063a\u064a\u064a\u0631 \u062a\u0648\u0632\u064a\u0639 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0644\u0645\u062c\u0631\u062f \u0623\u0646 \u0628\u0639\u0636 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u064a\u0641\u0639\u0644\u0648\u0646 \u0630\u0644\u0643. \u0646\u062c\u0627\u062d \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u064a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0648\u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0639\u062a\u0645\u0627\u062f\u0647 \u0639\u0644\u0649 \u062a\u0648\u0632\u064a\u0639 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0628\u064a\u0646 \u0623\u064a\u0627\u0645 \u0627\u0644\u0623\u0633\u0628\u0648\u0639.\n<\/p>\n\n<\/div>\n\n<p>\n\u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u062f\u0641\u0643 \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0641\u0642\u062f \u064a\u0633\u0627\u0639\u062f\u0643 \u0623\u064a\u0636\u064b\u0627 \u0627\u0644\u0627\u0637\u0644\u0627\u0639 \u0639\u0644\u0649 \u0645\u0642\u0627\u0644\n<a href=\"\/blog\/calories-for-cutting-and-bulking\">\n\u0643\u064a\u0641 \u062a\u062d\u0633\u0628 \u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062a\u0646\u0634\u064a\u0641 \u0648\u0627\u0644\u062a\u0636\u062e\u064a\u0645\u061f\n<\/a>\n\u0644\u0641\u0647\u0645 \u0643\u064a\u0641\u064a\u0629 \u062a\u062d\u062f\u064a\u062f \u0627\u0644\u0641\u0627\u0626\u0636 \u0623\u0648 \u0627\u0644\u0639\u062c\u0632 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u062d\u0633\u0628 \u0627\u0644\u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u062a\u064a \u062a\u0645\u0631 \u0628\u0647\u0627.\n<\/p>\n\n<\/section>\n\n<section id=\"example\">\n\n<h2>\u0645\u062b\u0627\u0644 \u0639\u0645\u0644\u064a \u0644\u062a\u0648\u0632\u064a\u0639 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0628\u064a\u0646 \u0623\u064a\u0627\u0645 \u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/h2>\n\n<p>\n\u0644\u0641\u0647\u0645 \u0627\u0644\u0641\u0643\u0631\u0629 \u0628\u0635\u0648\u0631\u0629 \u0623\u0648\u0636\u062d\u060c \u0644\u0646\u0641\u062a\u0631\u0636 \u0623\u0646 \u0634\u062e\u0635\u064b\u0627 \u064a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0645\u062a\u0648\u0633\u0637 <strong>2200 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u064a\u0648\u0645\u064a\u064b\u0627<\/strong> \u0644\u0644\u0645\u062d\u0627\u0641\u0638\u0629 \u0639\u0644\u0649 \u0648\u0632\u0646\u0647\u060c \u0648\u064a\u062a\u0645\u0631\u0646 \u0623\u0631\u0628\u0639\u0629 \u0623\u064a\u0627\u0645 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639.\n<\/p>\n\n<p>\n\u064a\u0645\u0643\u0646\u0647 \u0628\u0628\u0633\u0627\u0637\u0629 \u062a\u0646\u0627\u0648\u0644 2200 \u0633\u0639\u0631\u0629 \u0643\u0644 \u064a\u0648\u0645\u060c \u0623\u0648 \u062a\u0648\u0632\u064a\u0639\u0647\u0627 \u0628\u062d\u064a\u062b \u064a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0633\u0639\u0631\u0627\u062a \u0623\u0643\u062b\u0631 \u0641\u064a \u0623\u064a\u0627\u0645 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u060c \u0648\u0623\u0642\u0644 \u0642\u0644\u064a\u0644\u064b\u0627 \u0641\u064a \u0623\u064a\u0627\u0645 \u0627\u0644\u0631\u0627\u062d\u0629\u060c \u0645\u0639 \u0628\u0642\u0627\u0621 \u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a \u0643\u0645\u0627 \u0647\u0648.\n<\/p>\n\n<table class=\"ksatools-table\">\n\n<thead>\n\n<tr>\n\n<th>\u0646\u0648\u0639 \u0627\u0644\u064a\u0648\u0645<\/th>\n\n<th>\u0639\u062f\u062f \u0627\u0644\u0623\u064a\u0627\u0645<\/th>\n\n<th>\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u064a\u0648\u0645\u064a\u0629<\/th>\n\n<\/tr>\n\n<\/thead>\n\n<tbody>\n\n<tr>\n\n<td>\u0623\u064a\u0627\u0645 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/td>\n\n<td>4<\/td>\n\n<td>2350 \u0633\u0639\u0631\u0629<\/td>\n\n<\/tr>\n\n<tr>\n\n<td>\u0623\u064a\u0627\u0645 \u0627\u0644\u0631\u0627\u062d\u0629<\/td>\n\n<td>3<\/td>\n\n<td>2000 \u0633\u0639\u0631\u0629<\/td>\n\n<\/tr>\n\n<\/tbody>\n\n<\/table>\n\n<div class=\"ksatools-equation\">\n\n(2350 \u00d7 4) + (2000 \u00d7 3) = 15400 Calories \/ Week\n\n<\/div>\n\n<p>\n\u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0645\u062b\u0627\u0644 \u0644\u0645 \u062a\u062a\u063a\u064a\u0631 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a\u0629\u060c \u0648\u0625\u0646\u0645\u0627 \u062a\u063a\u064a\u0631 \u062a\u0648\u0642\u064a\u062a \u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u0641\u0642\u0637. \u0644\u0630\u0644\u0643 \u0644\u0627 \u062a\u062a\u0648\u0642\u0639 \u0623\u0646 \u064a\u0624\u062f\u064a \u0647\u0630\u0627 \u0627\u0644\u0623\u0633\u0644\u0648\u0628 \u0625\u0644\u0649 \u062e\u0633\u0627\u0631\u0629 \u062f\u0647\u0648\u0646 \u0623\u0633\u0631\u0639 \u0623\u0648 \u0628\u0646\u0627\u0621 \u0639\u0636\u0644\u0627\u062a \u0623\u0643\u062b\u0631 \u0645\u0646 \u062a\u0644\u0642\u0627\u0621 \u0646\u0641\u0633\u0647\u060c \u0628\u0644 \u062a\u0643\u0645\u0646 \u0641\u0627\u0626\u062f\u062a\u0647 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u062a\u0648\u0632\u064a\u0639 \u0627\u0644\u0637\u0627\u0642\u0629 \u0628\u0645\u0627 \u064a\u062a\u0646\u0627\u0633\u0628 \u0645\u0639 \u0623\u064a\u0627\u0645 \u0627\u0644\u0646\u0634\u0627\u0637.\n<\/p>\n\n<div class=\"ksatools-tip\">\n\n<strong>\u0645\u062a\u0649 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0641\u064a \u064a\u0648\u0645 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u061f<\/strong>\n\n<p>\n\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0634\u0639\u0631 \u0628\u0627\u0646\u062e\u0641\u0627\u0636 \u0648\u0627\u0636\u062d \u0641\u064a \u0627\u0644\u0637\u0627\u0642\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0623\u0648 \u062a\u062c\u062f \u0635\u0639\u0648\u0628\u0629 \u0641\u064a \u0625\u0643\u0645\u0627\u0644 \u0627\u0644\u062d\u0635\u0635 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629\u060c \u0641\u0642\u062f \u064a\u0643\u0648\u0646 \u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u0646\u0642\u0644 \u062c\u0632\u0621 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0625\u0644\u0649 \u064a\u0648\u0645 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0628\u062f\u0644 \u0632\u064a\u0627\u062f\u0629 \u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a\u0629.\n<\/p>\n\n<\/div>\n\n<div class=\"ksatools-cta\">\n\n<h2>\u0627\u062d\u0633\u0628 \u0645\u062a\u0648\u0633\u0637 \u0633\u0639\u0631\u0627\u062a\u0643 \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a \u0628\u062f\u0642\u0629<\/h2>\n\n<p>\n\u0642\u0628\u0644 \u062a\u0648\u0632\u064a\u0639 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0628\u064a\u0646 \u0623\u064a\u0627\u0645 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0627\u0644\u0631\u0627\u062d\u0629\u060c \u0627\u062d\u0633\u0628 \u0627\u062d\u062a\u064a\u0627\u062c\u0643 \u0627\u0644\u064a\u0648\u0645\u064a \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062d\u0627\u0633\u0628\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a\u060c \u062b\u0645 \u0642\u0631\u0631 \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0623\u0646\u0633\u0628 \u0644\u0643 \u0628\u0646\u0627\u0621\u064b \u0639\u0644\u0649 \u0647\u062f\u0641\u0643 \u0648\u0645\u0633\u062a\u0648\u0649 \u0646\u0634\u0627\u0637\u0643.\n<\/p>\n\n<a href=\"\/calorie-calculator\">\n\u0627\u062d\u0633\u0628 \u0627\u062d\u062a\u064a\u0627\u062c\u0643 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\n<\/a>\n\n<\/div>\n<\/section>\n<section id=\"mistakes\">\n\n<h2>\u0623\u062e\u0637\u0627\u0621 \u0634\u0627\u0626\u0639\u0629 \u0639\u0646\u062f \u062a\u0648\u0632\u064a\u0639 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0628\u064a\u0646 \u0623\u064a\u0627\u0645 \u0627\u0644\u0623\u0633\u0628\u0648\u0639<\/h2>\n\n<h3>1. \u062e\u0641\u0636 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0641\u064a \u064a\u0648\u0645 \u0627\u0644\u0631\u0627\u062d\u0629<\/h3>\n\n<p>\n\u064a\u0639\u062a\u0642\u062f \u0627\u0644\u0628\u0639\u0636 \u0623\u0646 \u064a\u0648\u0645 \u0627\u0644\u0631\u0627\u062d\u0629 \u064a\u0639\u0646\u064a \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0625\u0644\u0649 \u0623\u0642\u0644 \u062d\u062f \u0645\u0645\u0643\u0646\u060c \u0644\u0643\u0646 \u0627\u0644\u062c\u0633\u0645 \u064a\u0633\u062a\u0645\u0631 \u0641\u064a \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0637\u0627\u0642\u0629 \u0644\u0625\u062a\u0645\u0627\u0645 \u0639\u0645\u0644\u064a\u0627\u062a \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0648\u0627\u0644\u0645\u062d\u0627\u0641\u0638\u0629 \u0639\u0644\u0649 \u0648\u0638\u0627\u0626\u0641\u0647 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629. \u0644\u0630\u0644\u0643 \u0641\u0625\u0646 \u0627\u0644\u062e\u0641\u0636 \u0627\u0644\u0643\u0628\u064a\u0631 \u0642\u062f \u064a\u0632\u064a\u062f \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u062c\u0648\u0639 \u0648\u064a\u0624\u062b\u0631 \u0641\u064a \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0628\u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a.\n<\/p>\n\n<h3>2. \u062a\u0639\u0648\u064a\u0636 \u0643\u0644 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062d\u0631\u0642\u0647\u0627 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/h3>\n\n<p>\n\u0627\u0644\u0633\u0627\u0639\u0627\u062a \u0648\u0627\u0644\u0623\u062c\u0647\u0632\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u062a\u0642\u062f\u0645 \u062a\u0642\u062f\u064a\u0631\u0627\u062a \u062a\u0642\u0631\u064a\u0628\u064a\u0629\u060c \u0648\u0642\u062f \u062a\u0628\u0627\u0644\u063a \u0641\u064a \u062d\u0633\u0627\u0628 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u0645\u062d\u0631\u0648\u0642\u0629. \u0625\u0630\u0627 \u0643\u0627\u0646 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0630\u064a \u0627\u062e\u062a\u0631\u062a\u0647 \u0641\u064a \u0627\u0644\u062d\u0627\u0633\u0628\u0629 \u064a\u0634\u0645\u0644 \u062a\u062f\u0631\u064a\u0628\u0627\u062a\u0643 \u0623\u0635\u0644\u064b\u0627\u060c \u0641\u0625\u0646 \u0625\u0636\u0627\u0641\u0629 \u062c\u0645\u064a\u0639 \u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0642\u062f \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u062a\u0646\u0627\u0648\u0644 \u0633\u0639\u0631\u0627\u062a \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u062d\u062a\u064a\u0627\u062c\u0643 \u0627\u0644\u062d\u0642\u064a\u0642\u064a.\n<\/p>\n\n<p>\n\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0627\u0644\u0633\u0627\u0639\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0641\u064a \u062d\u0633\u0627\u0628 \u0646\u0634\u0627\u0637\u0643\u060c \u0641\u0642\u062f \u064a\u0647\u0645\u0643 \u0623\u064a\u0636\u064b\u0627 \u0642\u0631\u0627\u0621\u0629 \u0645\u0642\u0627\u0644\n<a href=\"\/blog\/should-you-eat-exercise-calories\">\n\u0647\u0644 \u064a\u062c\u0628 \u062a\u0639\u0648\u064a\u0636 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u0645\u062d\u0631\u0648\u0642\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u061f\n<\/a>.\n<\/p>\n\n<h3>3. \u0625\u0647\u0645\u0627\u0644 \u0643\u0645\u064a\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u064a\u0648\u0645 \u0627\u0644\u0631\u0627\u062d\u0629<\/h3>\n\n<p>\n\u062d\u062a\u0649 \u0641\u064a \u064a\u0648\u0645 \u0627\u0644\u0631\u0627\u062d\u0629 \u062a\u0633\u062a\u0645\u0631 \u0639\u0645\u0644\u064a\u0629 \u0625\u0635\u0644\u0627\u062d \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a\u060c \u0644\u0630\u0644\u0643 \u064a\u0641\u0636\u0644 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0643\u0645\u064a\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0628\u062f\u0644 \u062e\u0641\u0636\u0647\u0627 \u0645\u0639 \u0627\u0644\u0633\u0639\u0631\u0627\u062a. \u0648\u0625\u0630\u0627 \u0644\u0645 \u062a\u0643\u0646 \u062a\u0639\u0631\u0641 \u0627\u062d\u062a\u064a\u0627\u062c\u0643 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0641\u0627\u0637\u0644\u0639 \u0639\u0644\u0649 \u0645\u0642\u0627\u0644\n<a href=\"\/blog\/how-much-protein-per-day\">\n\u0643\u0645 \u064a\u062d\u062a\u0627\u062c \u0627\u0644\u062c\u0633\u0645 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u064a\u0648\u0645\u064a\u064b\u0627\u061f\n<\/a>.\n<\/p>\n\n<\/section>\n<section id=\"faq\">\n\n<h2>\u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u0634\u0627\u0626\u0639\u0629<\/h2>\n\n<h3>\u0647\u0644 \u064a\u062c\u0628 \u0623\u0646 \u0623\u0642\u0644\u0644 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0641\u064a \u064a\u0648\u0645 \u0627\u0644\u0631\u0627\u062d\u0629\u061f<\/h3>\n\n<p>\n\u0644\u064a\u0633 \u0628\u0627\u0644\u0636\u0631\u0648\u0631\u0629. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062d\u0642\u0642 \u0647\u062f\u0641\u0643 \u0627\u0644\u062d\u0627\u0644\u064a \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0633\u0639\u0631\u0627\u062a \u062b\u0627\u0628\u062a\u0629 \u064a\u0648\u0645\u064a\u064b\u0627\u060c \u0641\u0644\u0627 \u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u062a\u0642\u0644\u064a\u0644\u0647\u0627 \u0641\u064a \u064a\u0648\u0645 \u0627\u0644\u0631\u0627\u062d\u0629. \u0623\u0645\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0646\u0634\u0627\u0637\u0643 \u064a\u0646\u062e\u0641\u0636 \u0628\u0634\u0643\u0644 \u0645\u0644\u062d\u0648\u0638 \u0641\u064a \u062a\u0644\u0643 \u0627\u0644\u0623\u064a\u0627\u0645\u060c \u0641\u064a\u0645\u0643\u0646\u0643 \u062e\u0641\u0636 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0642\u0644\u064a\u0644\u064b\u0627 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0645\u062a\u0648\u0633\u0637 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a.\n<\/p>\n\n<h3>\u0643\u0645 \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u0641\u0631\u0642 \u0628\u064a\u0646 \u0633\u0639\u0631\u0627\u062a \u064a\u0648\u0645 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u064a\u0648\u0645 \u0627\u0644\u0631\u0627\u062d\u0629\u061f<\/h3>\n\n<p>\n\u0644\u0627 \u064a\u0648\u062c\u062f \u0631\u0642\u0645 \u062b\u0627\u0628\u062a \u064a\u0646\u0627\u0633\u0628 \u0627\u0644\u062c\u0645\u064a\u0639\u060c \u0644\u0623\u0646 \u0627\u0644\u0641\u0631\u0642 \u064a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0645\u062f\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0634\u062f\u062a\u0647 \u0648\u0645\u0633\u062a\u0648\u0649 \u0646\u0634\u0627\u0637\u0643 \u062e\u0644\u0627\u0644 \u0628\u0642\u064a\u0629 \u0627\u0644\u064a\u0648\u0645. \u0641\u064a \u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u062d\u0627\u0644\u0627\u062a \u064a\u0643\u0648\u0646 \u0627\u0644\u0641\u0631\u0642 \u0628\u0633\u064a\u0637\u064b\u0627\u060c \u0648\u0644\u064a\u0633 \u0645\u0626\u0627\u062a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0643\u0645\u0627 \u064a\u0639\u062a\u0642\u062f \u0627\u0644\u0628\u0639\u0636.\n<\/p>\n\n<h3>\u0647\u0644 \u064a\u0633\u0627\u0639\u062f \u062a\u063a\u064a\u064a\u0631 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0628\u064a\u0646 \u0627\u0644\u0623\u064a\u0627\u0645 \u0639\u0644\u0649 \u062e\u0633\u0627\u0631\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0628\u0633\u0631\u0639\u0629 \u0623\u0643\u0628\u0631\u061f<\/h3>\n\n<p>\n\u0644\u0627. \u062e\u0633\u0627\u0631\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u062a\u0639\u062a\u0645\u062f \u0623\u0633\u0627\u0633\u064b\u0627 \u0639\u0644\u0649 \u062a\u062d\u0642\u064a\u0642 \u0639\u062c\u0632 \u0645\u0646\u0627\u0633\u0628 \u0641\u064a \u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0645\u0639 \u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a. \u062a\u063a\u064a\u064a\u0631 \u062a\u0648\u0632\u064a\u0639 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0642\u062f \u064a\u062c\u0639\u0644 \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0628\u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0623\u0633\u0647\u0644 \u0644\u0628\u0639\u0636 \u0627\u0644\u0623\u0634\u062e\u0627\u0635\u060c \u0644\u0643\u0646\u0647 \u0644\u0627 \u064a\u0632\u064a\u062f \u0645\u0639\u062f\u0644 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0625\u0630\u0627 \u0628\u0642\u064a \u0645\u062a\u0648\u0633\u0637 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a \u0643\u0645\u0627 \u0647\u0648.\n<\/p>\n\n<h3>\u0647\u0644 \u0623\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0633\u0639\u0631\u0627\u062a \u0623\u0643\u062b\u0631 \u0641\u064a \u064a\u0648\u0645 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629\u061f<\/h3>\n\n<p>\n\u0642\u062f \u062a\u0633\u062a\u0641\u064a\u062f \u0645\u0646 \u0632\u064a\u0627\u062f\u0629 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href=\"\/blog\/what-is-tdee\">\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=\"\/blog\/difference-between-bmr-and-tdee\">\u0645\u0627 \u0627\u0644\u0641\u0631\u0642 \u0628\u064a\u0646 BMR \u0648TDEE\u061f<\/a><\/li>\n\n<li><a href=\"\/blog\/how-many-calories-do-i-need-per-day\">\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<\/a><\/li>\n\n<li><a href=\"\/blog\/how-many-calories-to-lose-weight\">\u0643\u0645 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u062d\u062a\u0627\u062c \u0644\u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646\u061f<\/a><\/li>\n\n<li><a href=\"\/blog\/calories-for-cutting-and-bulking\">\u0643\u064a\u0641 \u062a\u062d\u0633\u0628 \u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062a\u0646\u0634\u064a\u0641 \u0648\u0627\u0644\u062a\u0636\u062e\u064a\u0645\u061f<\/a><\/li>\n\n<li><a href=\"\/blog\/how-much-protein-per-day\">\u0643\u0645 \u064a\u062d\u062a\u0627\u062c \u0627\u0644\u062c\u0633\u0645 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u064a\u0648\u0645\u064a\u064b\u0627\u061f<\/a><\/li>\n\n<li><a href=\"\/blog\/should-you-eat-exercise-calories\">\u0647\u0644 \u064a\u062c\u0628 \u062a\u0639\u0648\u064a\u0636 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u0645\u062d\u0631\u0648\u0642\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u061f<\/a><\/li>\n\n<\/ul>\n\n<\/section>\n\n<div class=\"ksatools-cta\">\n\n<h2>\u0627\u062d\u0633\u0628 \u0627\u062d\u062a\u064a\u0627\u062c\u0643 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0628\u062f\u0642\u0629<\/h2>\n\n<p>\n\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0645\u0639\u0631\u0641\u0629 \u0639\u062f\u062f \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0644\u0643 \u0641\u064a \u0623\u064a\u0627\u0645 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0627\u0644\u0631\u0627\u062d\u0629\u060c \u0641\u0627\u0628\u062f\u0623 \u0628\u062d\u0633\u0627\u0628 \u0627\u062d\u062a\u064a\u0627\u062c\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u060c \u062b\u0645 \u0648\u0632\u0639 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0628\u0645\u0627 \u064a\u062a\u0648\u0627\u0641\u0642 \u0645\u0639 \u0647\u062f\u0641\u0643 \u0648\u0645\u0633\u062a\u0648\u0649 \u0646\u0634\u0627\u0637\u0643.\n<\/p>\n\n<a href=\"\/tools\/calorie-calculator\/\">\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<script type=\"application\/ld+json\">\n{\n  \"@context\":\"https:\/\/schema.org\",\n  \"@type\":\"FAQPage\",\n  \"mainEntity\":[\n    {\n      \"@type\":\"Question\",\n      \"name\":\"\u0647\u0644 \u064a\u062c\u0628 \u0623\u0646 \u0623\u0642\u0644\u0644 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0641\u064a \u064a\u0648\u0645 \u0627\u0644\u0631\u0627\u062d\u0629\u061f\",\n      \"acceptedAnswer\":{\n        \"@type\":\"Answer\",\n        \"text\":\"\u0644\u064a\u0633 \u0628\u0627\u0644\u0636\u0631\u0648\u0631\u0629. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062d\u0642\u0642 \u0647\u062f\u0641\u0643 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0633\u0639\u0631\u0627\u062a \u062b\u0627\u0628\u062a\u0629 \u0641\u0644\u0627 \u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u062a\u0642\u0644\u064a\u0644\u0647\u0627\u060c \u0648\u064a\u0645\u0643\u0646 \u062e\u0641\u0636\u0647\u0627 \u0642\u0644\u064a\u0644\u064b\u0627 \u0641\u0642\u0637 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0646\u0634\u0627\u0637\u0643 \u0623\u0642\u0644 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0645\u062a\u0648\u0633\u0637 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a.\"\n      }\n    },\n    {\n      \"@type\":\"Question\",\n      \"name\":\"\u0643\u0645 \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u0641\u0631\u0642 \u0628\u064a\u0646 \u0633\u0639\u0631\u0627\u062a \u064a\u0648\u0645 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u064a\u0648\u0645 \u0627\u0644\u0631\u0627\u062d\u0629\u061f\",\n      \"acceptedAnswer\":{\n        \"@type\":\"Answer\",\n        \"text\":\"\u0644\u0627 \u064a\u0648\u062c\u062f \u0641\u0631\u0642 \u062b\u0627\u0628\u062a\u060c \u0625\u0630 \u064a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0634\u062f\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0645\u062f\u062a\u0647 \u0648\u0645\u0633\u062a\u0648\u0649 \u0646\u0634\u0627\u0637\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u060c \u0648\u063a\u0627\u0644\u0628\u064b\u0627 \u064a\u0643\u0648\u0646 \u0627\u0644\u0641\u0631\u0642 \u0645\u062d\u062f\u0648\u062f\u064b\u0627.\"\n      }\n    },\n    {\n      \"@type\":\"Question\",\n      \"name\":\"\u0647\u0644 \u064a\u0633\u0627\u0639\u062f \u062a\u063a\u064a\u064a\u0631 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0628\u064a\u0646 \u0627\u0644\u0623\u064a\u0627\u0645 \u0639\u0644\u0649 \u062e\u0633\u0627\u0631\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0628\u0633\u0631\u0639\u0629 \u0623\u0643\u0628\u0631\u061f\",\n      \"acceptedAnswer\":{\n        \"@type\":\"Answer\",\n        \"text\":\"\u0644\u0627\u060c \u0627\u0644\u0639\u0627\u0645\u0644 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0647\u0648 \u0645\u062a\u0648\u0633\u0637 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a \u0648\u0644\u064a\u0633 \u0627\u062e\u062a\u0644\u0627\u0641 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0628\u064a\u0646 \u064a\u0648\u0645 \u0648\u0622\u062e\u0631.\"\n      }\n    },\n    {\n      \"@type\":\"Question\",\n      \"name\":\"\u0647\u0644 \u0623\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0633\u0639\u0631\u0627\u062a \u0623\u0643\u062b\u0631 \u0641\u064a \u064a\u0648\u0645 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629\u061f\",\n      \"acceptedAnswer\":{\n        \"@type\":\"Answer\",\n        \"text\":\"\u0642\u062f \u062a\u0633\u062a\u0641\u064a\u062f \u0645\u0646 \u0632\u064a\u0627\u062f\u0629 \u0628\u0633\u064a\u0637\u0629 \u0641\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0637\u0648\u064a\u0644\u0629 \u0623\u0648 \u0645\u0631\u062a\u0641\u0639\u0629 \u0627\u0644\u0634\u062f\u0629\u060c \u0644\u0643\u0646 \u0630\u0644\u0643 \u0644\u064a\u0633 \u0636\u0631\u0648\u0631\u064a\u064b\u0627 \u0644\u0644\u062c\u0645\u064a\u0639.\"\n      }\n    },\n    {\n      \"@type\":\"Question\",\n      \"name\":\"\u0647\u0644 \u064a\u062e\u062a\u0644\u0641 \u0627\u062d\u062a\u064a\u0627\u062c \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0628\u064a\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0648\u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648\u061f\",\n      \"acceptedAnswer\":{\n        \"@type\":\"Answer\",\n        \"text\":\"\u0646\u0639\u0645\u060c \u064a\u062e\u062a\u0644\u0641 \u062d\u0633\u0628 \u0646\u0648\u0639 \u0627\u0644\u0646\u0634\u0627\u0637 \u0648\u0645\u062f\u062a\u0647 \u0648\u0634\u062f\u062a\u0647 \u0648\u0648\u0632\u0646 \u0627\u0644\u0634\u062e\u0635\u060c \u0644\u0630\u0644\u0643 \u0644\u0627 \u064a\u0645\u0643\u0646 \u0627\u0644\u0627\u0639\u062a\u0645\u0627\u062f \u0639\u0644\u0649 \u0646\u0648\u0639 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u062d\u062f\u0647.\"\n      }\n    },\n    {\n      \"@type\":\"Question\",\n      \"name\":\"\u0647\u0644 \u064a\u062c\u0628 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0643\u0645\u064a\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u064a\u0648\u0645 \u0627\u0644\u0631\u0627\u062d\u0629\u061f\",\n      \"acceptedAnswer\":{\n        \"@type\":\"Answer\",\n        \"text\":\"\u0646\u0639\u0645\u060c \u0644\u0623\u0646 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0648\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u062a\u0633\u062a\u0645\u0631 \u062d\u062a\u0649 \u0641\u064a \u0623\u064a\u0627\u0645 \u0627\u0644\u0631\u0627\u062d\u0629\u060c \u0644\u0630\u0644\u0643 \u064a\u0641\u0636\u0644 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0643\u0645\u064a\u0629 \u0628\u0631\u0648\u062a\u064a\u0646 \u062b\u0627\u0628\u062a\u0629.\"\n      }\n    }\n  ]\n}\n<\/script>\n\n<\/article>\n","protected":false},"excerpt":{"rendered":"<p>\u0627\u0644\u0625\u062c\u0627\u0628\u0629 \u0627\u0644\u0633\u0631\u064a\u0639\u0629 \u0646\u0639\u0645\u060c \u064a\u062e\u062a\u0644\u0641 \u0627\u062d\u062a\u064a\u0627\u062c\u0643 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u063a\u0627\u0644\u0628\u064b\u0627 \u0628\u064a\u0646 \u064a\u0648\u0645 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u064a\u0648\u0645 \u0627\u0644\u0631\u0627\u062d\u0629\u060c \u0644\u0623\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0631\u064a\u0627\u0636\u064a \u062a\u0631\u0641\u0639 \u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u062a\u064a \u064a\u0633\u062a\u0647\u0644\u0643\u0647\u0627 \u0627\u0644\u062c\u0633\u0645. \u0644\u0643\u0646 \u0647\u0630\u0627 \u0644\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0643 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u062a\u063a\u064a\u064a\u0631 \u0633\u0639\u0631\u0627\u062a\u0643 \u0643\u0644 \u064a\u0648\u0645\u061b \u0625\u0630 \u064a\u0645\u0643\u0646 \u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u0647\u062f\u0641 \u0646\u0641\u0633\u0647 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0633\u0639\u0631\u0627\u062a \u062b\u0627\u0628\u062a\u0629 \u064a\u0648\u0645\u064a\u064b\u0627 \u0623\u0648 \u0628\u062a\u0648\u0632\u064a\u0639 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0628\u064a\u0646 \u0623\u064a\u0627\u0645 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0648\u0627\u0644\u0631\u0627\u062d\u0629\u060c \u0637\u0627\u0644\u0645\u0627 \u0623\u0646 \u0645\u062a\u0648\u0633\u0637 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a &#8230; <a title=\"\u0647\u0644 \u062a\u062e\u062a\u0644\u0641 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0628\u064a\u0646 \u0623\u064a\u0627\u0645 \u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u0627\u0644\u062a\u0645\u0631\u064a\u0646\u061f\" class=\"read-more\" href=\"https:\/\/wp.ksatools.com\/calories-on-rest-days-vs-training-days\/\" aria-label=\"Read more about 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\u0627\u0644\u0645\u0632\u064a\u062f<\/a><\/p>\n","protected":false},"author":1,"featured_media":665,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[21],"tags":[335,336,337,165,334,333,309,298,39,339,162,338,23,332],"class_list":["post-659","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-21","tag-335","tag-336","tag-337","tag-165","tag-334","tag-333","tag-309","tag-298","tag-39","tag-339","tag-162","tag-338","tag-23","tag-332"],"_links":{"self":[{"href":"https:\/\/wp.ksatools.com\/wp-json\/wp\/v2\/posts\/659","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=659"}],"version-history":[{"count":4,"href":"https:\/\/wp.ksatools.com\/wp-json\/wp\/v2\/posts\/659\/revisions"}],"predecessor-version":[{"id":664,"href":"https:\/\/wp.ksatools.com\/wp-json\/wp\/v2\/posts\/659\/revisions\/664"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/wp.ksatools.com\/wp-json\/wp\/v2\/media\/665"}],"wp:attachment":[{"href":"https:\/\/wp.ksatools.com\/wp-json\/wp\/v2\/media?parent=659"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wp.ksatools.com\/wp-json\/wp\/v2\/categories?post=659"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wp.ksatools.com\/wp-json\/wp\/v2\/tags?post=659"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}