Body Fat Calculator — Shareer Me Kitni Charbi
Wazan ye nahi batata ki usme charbi kitni hai aur maans-peshi kitni. Ye calculator naap ke aadhaar par charbi ka anuman lagata hai — sirf ek fita chahiye.
Naap kaise lena hai — yahi sabse zaroori hai
Ye US Navy formula par chalta hai, jo naapon se kaam karta hai. Par jawab tabhi sahi aayega jab naap sahi ho:
- Gardan — Adam's apple ke bilkul neeche, fita seedha ho, zameen ke samanantar. Kasiye mat.
- Kamar — purush me naabhi (belly button) ke star par. Mahila me kamar ke sabse patle hisse par.
- Hip (sirf mahilaon ke liye) — hip ke sabse chaude hisse par.
Aur hamesha usi tarah naapiye jaise pehli baar naapa tha. Kyunki asli baat number nahi, badlaav hai.
Kitna percentage theek maana jaata hai
| Shreni | Purush | Mahila |
|---|---|---|
| Bahut kam (khilaadi star) | 6-13% | 14-20% |
| Fit | 14-17% | 21-24% |
| Aam / theek | 18-24% | 25-31% |
| Zyada | 25% se upar | 32% se upar |
Mahilaon me percentage zyada hona normal aur zaroori hai — ye shareer ki banawat aur hormone ke liye chahiye hota hai. Isliye purush wale paimane se apni tulna mat kijiye.
Ye tarika kitna sahi hai
Imaandaari se — ye ek anuman hai. Naap wale tarike me aam taur par 3-4% tak ka farak aa sakta hai.
Zyada sahi tarike hain — DEXA scan, hydrostatic weighing, ya achhe caliper se skinfold naap. Par wo mehnge hain, aur aam aadmi ke liye zaroori bhi nahi.
Isi wajah se bahut se log nirash ho jaate hain — mehnat kar rahe hain, wazan wahi hai, aur unhe lagta hai kuch nahi ho raha. Jabki asal me shareer badal raha hota hai. Body fat ka naap yahi sach dikha deta hai.
Charbi ghatani hai to
Sabse zaroori sach pehle — "pet ki charbi ghatane ki exercise" jaisi koi cheez nahi hoti. Sirf pet ki exercise se pet ki charbi nahi jaati. Charbi poore shareer se jaati hai, aur kahan se pehle jayegi ye aapke haath me nahi hai.
Jo sach me kaam karta hai:
- Thodi kam calorie — TDEE se 400-500 kam. TDEE Calculator me apna number nikaal lijiye.
- Protein badhaiye — daal, doodh, dahi, paneer, ande, chana. Protein maans-peshi bachata hai jab wazan ghat raha ho. Iske bina wazan ke saath muscle bhi chali jaati hai.
- Kuch bhaar uthane wala vyayam — hafte me 2-3 din. Ye maans-peshi bachata hai, aur yahi wo cheez hai jo body fat ka percentage sudharti hai.
- Chalna — roz 30-45 minute.
- Neend aur tanaav — kam neend aur zyada tanaav pet ki charbi badhate hain. Ye baat purani lagti hai par bilkul sach hai.
Ye page aam jaankari ke liye hai. Koi bimari ho, dawa chal rahi ho, ya garbhavastha ho — to diet aur vyayam ka faisla apne doctor se hi lijiye.
Aksar pooche jaane wale sawaal
Body fat kitna hona chahiye?
Purush me 18-24% aur mahila me 25-31% aam taur par theek maana jaata hai. Mahilaon me percentage zyada hona normal aur zaroori hai.
Naap ka tarika kya hai?
Subah khaali pet naapiye, saans normal rakhiye aur fita kasiye mat. Ye teen baatein hi 3-4% ka farak la deti hain.
Ye calculator kitna sahi hai?
Ye ek anuman hai, 3-4% tak farak aa sakta hai. Iska asli faayda ek number nahi, har mahine ka badlaav dekhna hai.
Sirf pet ki charbi ghata sakte hain?
Nahi. Sirf pet ki exercise se pet ki charbi nahi jaati. Charbi poore shareer se ghatti hai — kam calorie, achha protein aur bhaar uthane wala vyayam milakar kaam karte hain.