BMR Calculator — Aaram Ki Halat Me Kitni Calorie
Shareer sirf saans lene, dil chalane aur shareer ka taapman rakhne me hi kaafi calorie kharch karta hai. Usi ko BMR kehte hain. Neeche apna wazan, lambai, umar aur ling daaliye.
BMR hai kya aur kaise nikalta hai
BMR (Basal Metabolic Rate) wo calorie hai jo aapka shareer din bhar bistar par pade rehne par bhi kharch karega. Dil dhadakna, saans lena, dimaag chalna, shareer garam rakhna — in sab me energy lagti hai.
Ye calculator Mifflin-St Jeor formula par chalta hai, jo aaj sabse bharosemand maana jaata hai:
Mahila: (10 × wazan) + (6.25 × lambai) − (5 × umar) − 161
Misaal: 70 kg, 170 cm, 30 saal ka purush — BMR lagbhag 1,617 calorie. Yaani agar wo din bhar kuch na kare, tab bhi shareer itni calorie jalayega.
Aur is number me se aap khaana kam nahi kar sakte — ye zaroorat hai, kharcha nahi.
BMR se aage — asli zaroorat kitni hai
Aap bistar par nahi rehte, isliye asli zaroorat BMR se zyada hoti hai. Us poore number ko TDEE kehte hain. Uske liye BMR ko kaam ke hisaab se guna karte hain:
| Aapki dinacharya | Guna | 1,617 BMR par |
|---|---|---|
| Ghar par, lagbhag koi mehnat nahi | 1.2 | ~1,940 |
| Office ka kaam, hafte me 1-3 din vyayam | 1.375 | ~2,220 |
| Hafte me 3-5 din vyayam | 1.55 | ~2,510 |
| Roz mehnat ya kadi cricket/gym | 1.725 | ~2,790 |
| Kheti, nirmaan, bhaari mazdoori | 1.9 | ~3,070 |
Poora hisaab TDEE Calculator me hai, jahan ye guna apne aap lag jaata hai.
Wazan ghatana ya badhana hai to
Saada niyam hai — TDEE se kam khaayein to wazan ghatega, zyada khaayein to badhega.
- Wazan ghatana: TDEE se lagbhag 400-500 calorie kam. Isse hafte me lagbhag aadha kilo ghatta hai. Ye dheema lagta hai par isi tarah ghataya hua wazan wapas nahi aata.
- Wazan badhana: TDEE se 300-500 calorie zyada, aur protein achha rakhiye — warna sirf charbi badhegi.
- Wahi rakhna: TDEE ke aas-paas.
Aur ye number rozana badalte rehte hain — kisi din zyada chal liye, kisi din kam. Isliye hafte ka ausat dekhiye, ek din ka nahi.
Ye number kis par nirbhar karta hai
Do log ek hi wazan aur lambai ke, phir bhi alag BMR — ye aam baat hai. Wajah:
- Maans-peshi (muscle) — charbi se zyada calorie jalati hai. Isi liye vyayam karne walon ka BMR zyada hota hai, chahe wazan wahi ho.
- Umar — 30 ke baad BMR dheere-dheere girta hai. Isi liye "pehle jaisa hi khaata hoon phir bhi wazan badh raha hai" wali baat sach hoti hai.
- Ling — purushon me aam taur par muscle zyada hoti hai, isliye BMR zyada.
- Thyroid aur kuch dawaiyan — ye BMR ko kaafi upar-neeche kar dete hain. Agar thyroid ki dikkat hai to ye calculator ka number aap par theek nahi baithega.
- Genes — kuch logon ka metabolism sach me tez ya dheema hota hai.
Aur agar aap thyroid, diabetes, dil ki bimari, ya kisi dawa par hain, ya garbhavastha me hain — to calorie ka faisla apne doctor ya registered dietitian se hi lijiye. Ye page aam jaankari ke liye hai.
Doosre number dekhne ho to BMI Calculator, TDEE Calculator aur Macro Calculator dekhiye.
Aksar pooche jaane wale sawaal
BMR aur TDEE me kya farak hai?
BMR wo calorie hai jo bistar par pade rehne par bhi kharch hoti hai. TDEE usme aapke din bhar ke kaam aur vyayam ko jodkar banti hai — asli zaroorat wahi hai.
BMR se kam calorie khaana chahiye?
Nahi. BMR se neeche jaane par shareer apna kharcha ghata deta hai — thakan, baal girna aur wazan ka ruk jaana hota hai. Wazan ghatane ke liye TDEE se 400-500 calorie kam kaafi hai.
Umar ke saath BMR kam kyun hota hai?
30 ke baad maans-peshi dheere-dheere ghatti hai aur metabolism dheema hota hai. Isi liye wahi khaana khaane par bhi wazan badhne lagta hai.
Calculator ka number galat lag raha hai to?
Ye ek shuruaat hai. 2-3 hafte usi hisaab se khaakar dekhiye, phir 100-200 calorie upar-neeche kar lijiye. Thyroid ya kisi dawa par hain to doctor se hi salah lein.