{"id":137,"date":"2026-09-12T17:40:51","date_gmt":"2026-09-12T14:10:51","guid":{"rendered":"https:\/\/jeyran.net\/tools\/?p=137"},"modified":"2026-09-16T01:00:59","modified_gmt":"2026-09-15T21:30:59","slug":"calorie-calculator","status":"publish","type":"post","link":"https:\/\/jeyran.net\/tools\/calorie-calculator\/","title":{"rendered":"\u0645\u062d\u0627\u0633\u0628\u0647 \u06a9\u0627\u0644\u0631\u06cc \u0631\u0648\u0632\u0627\u0646\u0647"},"content":{"rendered":"<div id=\"jc-45447\" class=\"jeyran-calorie\" dir=\"rtl\">\n  <div class=\"jc-head\">\n    <span class=\"jc-badge\">\u0627\u0628\u0632\u0627\u0631 \u0631\u0627\u06cc\u06af\u0627\u0646 \u062c\u06cc\u0631\u0627\u0646<\/span>\n    <h2>\u0645\u062d\u0627\u0633\u0628\u0647 \u06a9\u0627\u0644\u0631\u06cc \u0631\u0648\u0632\u0627\u0646\u0647<\/h2>\n    <p>\u06a9\u0627\u0644\u0631\u06cc \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632\u060c BMR\u060c TDEE\u060c BMI \u0648 \u062f\u0631\u0634\u062a\u200c\u0645\u063a\u0630\u06cc\u200c\u0647\u0627\u06cc \u062a\u0642\u0631\u06cc\u0628\u06cc \u062e\u0648\u062f \u0631\u0627 \u062f\u0631 \u0686\u0646\u062f \u062b\u0627\u0646\u06cc\u0647 \u0645\u062d\u0627\u0633\u0628\u0647 \u06a9\u0646\u06cc\u062f.<\/p>\n  <\/div>\n\n  <form class=\"jc-form\" novalidate>\n    <div class=\"jc-grid\">\n      <div class=\"jc-field\"><label>\u062c\u0646\u0633\u06cc\u062a<\/label><select class=\"jc-gender\"><option value=\"male\">\u0645\u0631\u062f<\/option><option value=\"female\">\u0632\u0646<\/option><\/select><\/div>\n      <div class=\"jc-field\"><label>\u0633\u0646 <small>(\u0633\u0627\u0644)<\/small><\/label><input class=\"jc-age\" type=\"number\" min=\"15\" max=\"100\" step=\"1\" inputmode=\"numeric\" placeholder=\"\u0645\u062b\u0644\u0627\u064b 30\" required><\/div>\n      <div class=\"jc-field\"><label>\u0642\u062f <small>(\u0633\u0627\u0646\u062a\u06cc\u200c\u0645\u062a\u0631)<\/small><\/label><input class=\"jc-height\" type=\"number\" min=\"120\" max=\"230\" step=\"0.1\" inputmode=\"decimal\" placeholder=\"\u0645\u062b\u0644\u0627\u064b 175\" required><\/div>\n      <div class=\"jc-field\"><label>\u0648\u0632\u0646 <small>(\u06a9\u06cc\u0644\u0648\u06af\u0631\u0645)<\/small><\/label><input class=\"jc-weight\" type=\"number\" min=\"30\" max=\"300\" step=\"0.1\" inputmode=\"decimal\" placeholder=\"\u0645\u062b\u0644\u0627\u064b 75\" required><\/div>\n      <div class=\"jc-field jc-wide\"><label>\u0645\u06cc\u0632\u0627\u0646 \u0641\u0639\u0627\u0644\u06cc\u062a<\/label><select class=\"jc-activity\"><option value=\"1.2\">\u06a9\u0645\u200c\u062a\u062d\u0631\u06a9 \u2014 \u0628\u062f\u0648\u0646 \u0648\u0631\u0632\u0634 \u06cc\u0627 \u0648\u0631\u0632\u0634 \u0628\u0633\u06cc\u0627\u0631 \u06a9\u0645<\/option><option value=\"1.375\">\u0641\u0639\u0627\u0644\u06cc\u062a \u0633\u0628\u06a9 \u2014 \u06f1 \u062a\u0627 \u06f3 \u0631\u0648\u0632 \u062f\u0631 \u0647\u0641\u062a\u0647<\/option><option value=\"1.55\" selected>\u0641\u0639\u0627\u0644\u06cc\u062a \u0645\u062a\u0648\u0633\u0637 \u2014 \u06f3 \u062a\u0627 \u06f5 \u0631\u0648\u0632 \u062f\u0631 \u0647\u0641\u062a\u0647<\/option><option value=\"1.725\">\u0641\u0639\u0627\u0644 \u2014 \u06f6 \u062a\u0627 \u06f7 \u0631\u0648\u0632 \u062f\u0631 \u0647\u0641\u062a\u0647<\/option><option value=\"1.9\">\u0628\u0633\u06cc\u0627\u0631 \u0641\u0639\u0627\u0644 \u2014 \u062a\u0645\u0631\u06cc\u0646 \u0633\u0646\u06af\u06cc\u0646 \u06cc\u0627 \u06a9\u0627\u0631 \u0641\u06cc\u0632\u06cc\u06a9\u06cc<\/option><\/select><\/div>\n      <div class=\"jc-field jc-wide\"><label>\u0647\u062f\u0641 \u0634\u0645\u0627<\/label><select class=\"jc-goal\"><option value=\"lose\">\u06a9\u0627\u0647\u0634 \u0648\u0632\u0646<\/option><option value=\"maintain\" selected>\u062d\u0641\u0638 \u0648\u0632\u0646<\/option><option value=\"gain\">\u0627\u0641\u0632\u0627\u06cc\u0634 \u0648\u0632\u0646<\/option><\/select><\/div>\n    <\/div>\n    <button class=\"jc-submit\" type=\"submit\"><span>\u0645\u062d\u0627\u0633\u0628\u0647 \u06a9\u0627\u0644\u0631\u06cc \u0645\u0646<\/span><\/button>\n    <div class=\"jc-error\" role=\"alert\" aria-live=\"polite\"><\/div>\n  <\/form>\n\n  <section class=\"jc-results\" aria-live=\"polite\">\n    <div class=\"jc-results-title\">\u0646\u062a\u06cc\u062c\u0647 \u0645\u062d\u0627\u0633\u0628\u0647<\/div>\n    <div class=\"jc-result-main\">\n      <span>\u06a9\u0627\u0644\u0631\u06cc \u067e\u06cc\u0634\u0646\u0647\u0627\u062f\u06cc \u0631\u0648\u0632\u0627\u0646\u0647<\/span><strong class=\"jc-target\">\u2014<\/strong><small>\u06a9\u06cc\u0644\u0648\u06a9\u0627\u0644\u0631\u06cc \u062f\u0631 \u0631\u0648\u0632<\/small>\n    <\/div>\n    <div class=\"jc-hint\">\u0627\u0637\u0644\u0627\u0639\u0627\u062a \u062e\u0648\u062f \u0631\u0627 \u0648\u0627\u0631\u062f \u06a9\u0646\u06cc\u062f \u0648 \u0631\u0648\u06cc \u00ab\u0645\u062d\u0627\u0633\u0628\u0647 \u06a9\u0627\u0644\u0631\u06cc \u0645\u0646\u00bb \u0628\u0632\u0646\u06cc\u062f.<\/div>\n    <div class=\"jc-cards\">\n      <div class=\"jc-card\"><span>\u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u067e\u0627\u06cc\u0647<\/span><strong class=\"jc-bmr\">\u2014<\/strong><small>BMR \u00b7 \u06a9\u06cc\u0644\u0648\u06a9\u0627\u0644\u0631\u06cc<\/small><\/div>\n      <div class=\"jc-card\"><span>\u0646\u06cc\u0627\u0632 \u0631\u0648\u0632\u0627\u0646\u0647<\/span><strong class=\"jc-tdee\">\u2014<\/strong><small>TDEE \u00b7 \u06a9\u06cc\u0644\u0648\u06a9\u0627\u0644\u0631\u06cc<\/small><\/div>\n      <div class=\"jc-card\"><span>\u0634\u0627\u062e\u0635 \u062a\u0648\u062f\u0647 \u0628\u062f\u0646\u06cc<\/span><strong class=\"jc-bmi\">\u2014<\/strong><small class=\"jc-bmi-label\">BMI<\/small><\/div>\n    <\/div>\n\n    <div class=\"jc-table-wrap\">\n      <div class=\"jc-table-title\">\u062e\u0644\u0627\u0635\u0647 \u0646\u062a\u06cc\u062c\u0647 \u0645\u062d\u0627\u0633\u0628\u0647<\/div>\n      <table class=\"jc-result-table\">\n        <tbody>\n          <tr class=\"jc-row-target\"><th scope=\"row\">\ud83d\udd25 \u06a9\u0627\u0644\u0631\u06cc \u067e\u06cc\u0634\u0646\u0647\u0627\u062f\u06cc \u0631\u0648\u0632\u0627\u0646\u0647<\/th><td class=\"jc-table-target\">\u2014<\/td><td>\u06a9\u06cc\u0644\u0648\u06a9\u0627\u0644\u0631\u06cc<\/td><\/tr>\n          <tr><th scope=\"row\">\u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u067e\u0627\u06cc\u0647 (BMR)<\/th><td class=\"jc-table-bmr\">\u2014<\/td><td>\u06a9\u06cc\u0644\u0648\u06a9\u0627\u0644\u0631\u06cc<\/td><\/tr>\n          <tr><th scope=\"row\">\u0646\u06cc\u0627\u0632 \u0631\u0648\u0632\u0627\u0646\u0647 \u0628\u0627 \u0641\u0639\u0627\u0644\u06cc\u062a (TDEE)<\/th><td class=\"jc-table-tdee\">\u2014<\/td><td>\u06a9\u06cc\u0644\u0648\u06a9\u0627\u0644\u0631\u06cc<\/td><\/tr>\n          <tr><th scope=\"row\">\u0634\u0627\u062e\u0635 \u062a\u0648\u062f\u0647 \u0628\u062f\u0646\u06cc (BMI)<\/th><td class=\"jc-table-bmi\">\u2014<\/td><td class=\"jc-table-bmi-label\">\u2014<\/td><\/tr>\n          <tr><th scope=\"row\">\u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u067e\u06cc\u0634\u0646\u0647\u0627\u062f\u06cc<\/th><td class=\"jc-table-protein\">\u2014<\/td><td>\u06af\u0631\u0645<\/td><\/tr>\n          <tr><th scope=\"row\">\u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u067e\u06cc\u0634\u0646\u0647\u0627\u062f\u06cc<\/th><td class=\"jc-table-carbs\">\u2014<\/td><td>\u06af\u0631\u0645<\/td><\/tr>\n          <tr><th scope=\"row\">\u0686\u0631\u0628\u06cc \u067e\u06cc\u0634\u0646\u0647\u0627\u062f\u06cc<\/th><td class=\"jc-table-fat\">\u2014<\/td><td>\u06af\u0631\u0645<\/td><\/tr>\n          <tr><th scope=\"row\">\u0645\u062d\u062f\u0648\u062f\u0647 \u0648\u0632\u0646 \u062f\u0631 BMI \u0646\u0631\u0645\u0627\u0644<\/th><td class=\"jc-table-weight-range\">\u2014<\/td><td>\u06a9\u06cc\u0644\u0648\u06af\u0631\u0645<\/td><\/tr>\n        <\/tbody>\n      <\/table>\n    <\/div>\n\n    <div class=\"jc-macro-title\">\u062f\u0631\u0634\u062a\u200c\u0645\u063a\u0630\u06cc\u200c\u0647\u0627\u06cc \u067e\u06cc\u0634\u0646\u0647\u0627\u062f\u06cc<\/div>\n    <div class=\"jc-macros\"><div><span>\u067e\u0631\u0648\u062a\u0626\u06cc\u0646<\/span><strong class=\"jc-protein\">\u2014<\/strong><\/div><div><span>\u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a<\/span><strong class=\"jc-carbs\">\u2014<\/strong><\/div><div><span>\u0686\u0631\u0628\u06cc<\/span><strong class=\"jc-fat\">\u2014<\/strong><\/div><\/div>\n    <div class=\"jc-range\"><span>\u0645\u062d\u062f\u0648\u062f\u0647 \u0648\u0632\u0646 \u0628\u0631 \u0627\u0633\u0627\u0633 BMI \u0646\u0631\u0645\u0627\u0644<\/span><strong class=\"jc-weight-range\">\u2014<\/strong><\/div>\n    <div class=\"jc-message\"><\/div>\n    <button type=\"button\" class=\"jc-reset\">\u067e\u0627\u06a9 \u06a9\u0631\u062f\u0646 \u0648 \u0645\u062d\u0627\u0633\u0628\u0647 \u062f\u0648\u0628\u0627\u0631\u0647<\/button>\n  <\/section>\n\n  <div class=\"jc-note\"><strong>\u062a\u0648\u062c\u0647:<\/strong> \u0646\u062a\u0627\u06cc\u062c \u062a\u0642\u0631\u06cc\u0628\u06cc\u200c\u0627\u0646\u062f \u0648 \u062c\u0627\u06cc\u06af\u0632\u06cc\u0646 \u062a\u0634\u062e\u06cc\u0635 \u067e\u0632\u0634\u06a9 \u06cc\u0627 \u0628\u0631\u0646\u0627\u0645\u0647 \u0627\u062e\u062a\u0635\u0627\u0635\u06cc \u0645\u062a\u062e\u0635\u0635 \u062a\u063a\u0630\u06cc\u0647 \u0646\u06cc\u0633\u062a\u0646\u062f.<\/div>\n<\/div>\n<script>\n(function(){\n  var root=document.getElementById('jc-45447');\n  if(!root) return;\n  var form=root.querySelector('.jc-form'), error=root.querySelector('.jc-error');\n  function digits(s){return String(s).replace(\/[\u06f0-\u06f9]\/g,function(d){return '\u06f0\u06f1\u06f2\u06f3\u06f4\u06f5\u06f6\u06f7\u06f8\u06f9'.indexOf(d)}).replace(\/[\u0660-\u0669]\/g,function(d){return '\u0660\u0661\u0662\u0663\u0664\u0665\u0666\u0667\u0668\u0669'.indexOf(d)});}\n  function num(v){return parseFloat(digits(v).replace(\/,\/g,'.').trim());}\n  function fmt(n,d){return Number(n).toLocaleString('fa-IR',{maximumFractionDigits:d||0});}\n  form.addEventListener('submit',function(e){\n    e.preventDefault();\n    error.textContent='';\n    var age=num(root.querySelector('.jc-age').value), h=num(root.querySelector('.jc-height').value), w=num(root.querySelector('.jc-weight').value);\n    var gender=root.querySelector('.jc-gender').value, activity=num(root.querySelector('.jc-activity').value), goal=root.querySelector('.jc-goal').value;\n    if(!isFinite(age)||!isFinite(h)||!isFinite(w)||age<15||age>100||h<120||h>230||w<30||w>300){\n      error.textContent='\u0644\u0637\u0641\u0627\u064b \u0633\u0646\u060c \u0642\u062f \u0648 \u0648\u0632\u0646 \u0631\u0627 \u062f\u0631 \u0645\u062d\u062f\u0648\u062f\u0647 \u062f\u0631\u0633\u062a \u0648\u0627\u0631\u062f \u06a9\u0646\u06cc\u062f (\u0633\u0646 \u06f1\u06f5 \u062a\u0627 \u06f1\u06f0\u06f0\u060c \u0642\u062f \u06f1\u06f2\u06f0 \u062a\u0627 \u06f2\u06f3\u06f0 \u0648 \u0648\u0632\u0646 \u06f3\u06f0 \u062a\u0627 \u06f3\u06f0\u06f0).';\n      return;\n    }\n    var bmr=(gender==='male')?(10*w+6.25*h-5*age+5):(10*w+6.25*h-5*age-161);\n    var tdee=bmr*activity;\n    var target=goal==='lose'?tdee*.80:goal==='gain'?tdee*1.10:tdee;\n    target=Math.max(1200,Math.round(target));\n    var bmi=w\/Math.pow(h\/100,2);\n    var label=bmi<18.5?'\u06a9\u0645\u0628\u0648\u062f \u0648\u0632\u0646':bmi<25?'\u0648\u0632\u0646 \u0646\u0631\u0645\u0627\u0644':bmi<30?'\u0627\u0636\u0627\u0641\u0647\u200c\u0648\u0632\u0646':'\u0686\u0627\u0642\u06cc';\n    var protein=Math.round(w*(goal==='gain'?1.8:1.6));\n    var fat=Math.round(target*.27\/9);\n    var carbs=Math.max(0,Math.round((target-protein*4-fat*9)\/4));\n    var low=18.5*Math.pow(h\/100,2), high=24.9*Math.pow(h\/100,2);\n    root.querySelector('.jc-target').textContent=fmt(target);\n    root.querySelector('.jc-bmr').textContent=fmt(Math.round(bmr));\n    root.querySelector('.jc-tdee').textContent=fmt(Math.round(tdee));\n    root.querySelector('.jc-bmi').textContent=bmi.toFixed(1);\n    root.querySelector('.jc-bmi-label').textContent=label;\n    root.querySelector('.jc-protein').textContent=fmt(protein)+' \u06af\u0631\u0645';\n    root.querySelector('.jc-carbs').textContent=fmt(carbs)+' \u06af\u0631\u0645';\n    root.querySelector('.jc-fat').textContent=fmt(fat)+' \u06af\u0631\u0645';\n    root.querySelector('.jc-weight-range').textContent=fmt(low,1)+' \u062a\u0627 '+fmt(high,1)+' \u06a9\u06cc\u0644\u0648\u06af\u0631\u0645';\n    root.querySelector('.jc-table-target').textContent=fmt(target);\n    root.querySelector('.jc-table-bmr').textContent=fmt(Math.round(bmr));\n    root.querySelector('.jc-table-tdee').textContent=fmt(Math.round(tdee));\n    root.querySelector('.jc-table-bmi').textContent=bmi.toFixed(1);\n    root.querySelector('.jc-table-bmi-label').textContent=label;\n    root.querySelector('.jc-table-protein').textContent=fmt(protein);\n    root.querySelector('.jc-table-carbs').textContent=fmt(carbs);\n    root.querySelector('.jc-table-fat').textContent=fmt(fat);\n    root.querySelector('.jc-table-weight-range').textContent=fmt(low,1)+' \u062a\u0627 '+fmt(high,1);\n    root.querySelector('.jc-message').textContent=goal==='lose'?'\u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646\u060c \u06a9\u0627\u0644\u0631\u06cc \u0647\u062f\u0641 \u062d\u062f\u0648\u062f \u06f2\u06f0\u066a \u06a9\u0645\u062a\u0631 \u0627\u0632 \u0646\u06cc\u0627\u0632 \u0631\u0648\u0632\u0627\u0646\u0647 \u062a\u062e\u0645\u06cc\u0646 \u0632\u062f\u0647 \u0634\u062f\u0647 \u0627\u0633\u062a.':goal==='gain'?'\u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0648\u0632\u0646\u060c \u06a9\u0627\u0644\u0631\u06cc \u0647\u062f\u0641 \u062d\u062f\u0648\u062f \u06f1\u06f0\u066a \u0628\u06cc\u0634\u062a\u0631 \u0627\u0632 \u0646\u06cc\u0627\u0632 \u0631\u0648\u0632\u0627\u0646\u0647 \u062a\u062e\u0645\u06cc\u0646 \u0632\u062f\u0647 \u0634\u062f\u0647 \u0627\u0633\u062a.':'\u0628\u0631\u0627\u06cc \u062d\u0641\u0638 \u0648\u0632\u0646\u060c \u06a9\u0627\u0644\u0631\u06cc \u0647\u062f\u0641 \u0628\u0631\u0627\u0628\u0631 \u0628\u0627 \u0646\u06cc\u0627\u0632 \u0631\u0648\u0632\u0627\u0646\u0647 \u062a\u062e\u0645\u06cc\u0646 \u0632\u062f\u0647 \u0634\u062f\u0647 \u0627\u0633\u062a.';\n    root.querySelector('.jc-hint').textContent='\u0646\u062a\u06cc\u062c\u0647 \u0628\u0631 \u0627\u0633\u0627\u0633 \u0627\u0637\u0644\u0627\u0639\u0627\u062a \u0648\u0627\u0631\u062f\u0634\u062f\u0647 \u0634\u0645\u0627 \u0645\u062d\u0627\u0633\u0628\u0647 \u0634\u062f.';\n    root.classList.add('jc-calculated');\n    root.querySelector('.jc-results').scrollIntoView({behavior:'smooth',block:'nearest'});\n  });\n  root.querySelector('.jc-reset').addEventListener('click',function(){\n    form.reset(); error.textContent='';\n    root.querySelector('.jc-target').textContent='\u2014'; root.querySelector('.jc-bmr').textContent='\u2014'; root.querySelector('.jc-tdee').textContent='\u2014'; root.querySelector('.jc-bmi').textContent='\u2014'; root.querySelector('.jc-bmi-label').textContent='BMI';\n    root.querySelector('.jc-protein').textContent='\u2014'; root.querySelector('.jc-carbs').textContent='\u2014'; root.querySelector('.jc-fat').textContent='\u2014'; root.querySelector('.jc-weight-range').textContent='\u2014'; root.querySelector('.jc-table-target').textContent='\u2014'; root.querySelector('.jc-table-bmr').textContent='\u2014'; root.querySelector('.jc-table-tdee').textContent='\u2014'; root.querySelector('.jc-table-bmi').textContent='\u2014'; root.querySelector('.jc-table-bmi-label').textContent='\u2014'; root.querySelector('.jc-table-protein').textContent='\u2014'; root.querySelector('.jc-table-carbs').textContent='\u2014'; root.querySelector('.jc-table-fat').textContent='\u2014'; root.querySelector('.jc-table-weight-range').textContent='\u2014'; root.querySelector('.jc-message').textContent=''; root.querySelector('.jc-hint').textContent='\u0627\u0637\u0644\u0627\u0639\u0627\u062a \u062e\u0648\u062f \u0631\u0627 \u0648\u0627\u0631\u062f \u06a9\u0646\u06cc\u062f \u0648 \u0631\u0648\u06cc \u00ab\u0645\u062d\u0627\u0633\u0628\u0647 \u06a9\u0627\u0644\u0631\u06cc \u0645\u0646\u00bb \u0628\u0632\u0646\u06cc\u062f.';\n    root.classList.remove('jc-calculated');\n  });\n})();\n<\/script>\n\n<p>\u0628\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 <strong>\u0645\u0627\u0634\u06cc\u0646 \u062d\u0633\u0627\u0628 \u06a9\u0627\u0644\u0631\u06cc \u0631\u0648\u0632\u0627\u0646\u0647 \u062c\u06cc\u0631\u0627\u0646<\/strong> \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0645\u0642\u062f\u0627\u0631 \u062a\u0642\u0631\u06cc\u0628\u06cc \u06a9\u0627\u0644\u0631\u06cc \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632 \u0628\u062f\u0646 \u062e\u0648\u062f \u0631\u0627 \u0628\u0631 \u0627\u0633\u0627\u0633 \u0633\u0646\u060c \u062c\u0646\u0633\u06cc\u062a\u060c \u0642\u062f\u060c \u0648\u0632\u0646\u060c \u0645\u06cc\u0632\u0627\u0646 \u0641\u0639\u0627\u0644\u06cc\u062a \u0648 \u0647\u062f\u0641 \u0645\u0648\u0631\u062f \u0646\u0638\u0631 \u0645\u062d\u0627\u0633\u0628\u0647 \u06a9\u0646\u06cc\u062f. \u0627\u06cc\u0646 \u0627\u0628\u0632\u0627\u0631 \u0639\u0644\u0627\u0648\u0647 \u0628\u0631 \u06a9\u0627\u0644\u0631\u06cc \u067e\u06cc\u0634\u0646\u0647\u0627\u062f\u06cc \u0631\u0648\u0632\u0627\u0646\u0647\u060c \u0645\u0642\u062f\u0627\u0631 \u062a\u0642\u0631\u06cc\u0628\u06cc <strong>BMR\u060c TDEE\u060c BMI \u0648 \u062f\u0631\u0634\u062a\u200c\u0645\u063a\u0630\u06cc\u200c\u0647\u0627<\/strong> \u0631\u0627 \u0646\u06cc\u0632 \u0646\u0645\u0627\u06cc\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f.<\/p>\n<p>\u0627\u06af\u0631 \u0647\u062f\u0641 \u0634\u0645\u0627 \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646\u060c \u0627\u0641\u0632\u0627\u06cc\u0634 \u0648\u0632\u0646 \u06cc\u0627 \u062d\u0641\u0638 \u0648\u0632\u0646 \u0641\u0639\u0644\u06cc \u0627\u0633\u062a\u060c \u0645\u062d\u0627\u0633\u0628\u0647 \u06a9\u0627\u0644\u0631\u06cc \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u06cc\u06a9 \u0646\u0642\u0637\u0647 \u0634\u0631\u0648\u0639 \u0628\u0631\u0627\u06cc \u0634\u0646\u0627\u062e\u062a \u0628\u0647\u062a\u0631 \u0646\u06cc\u0627\u0632\u0647\u0627\u06cc \u0627\u0646\u0631\u0698\u06cc \u0628\u062f\u0646 \u0628\u0627\u0634\u062f. \u0628\u0631\u0627\u06cc \u0634\u0631\u0648\u0639\u060c \u0627\u0637\u0644\u0627\u0639\u0627\u062a \u062e\u0648\u062f \u0631\u0627 \u062f\u0631 \u0627\u0628\u0632\u0627\u0631 \u0628\u0627\u0644\u0627 \u0648\u0627\u0631\u062f \u06a9\u0646\u06cc\u062f \u0648 \u0631\u0648\u06cc \u062f\u06a9\u0645\u0647 \u00ab\u0645\u062d\u0627\u0633\u0628\u0647 \u06a9\u0627\u0644\u0631\u06cc \u0645\u0646\u00bb \u0628\u0632\u0646\u06cc\u062f.<\/p>\n<h2>\u0645\u0627\u0634\u06cc\u0646 \u062d\u0633\u0627\u0628 \u06a9\u0627\u0644\u0631\u06cc \u0631\u0648\u0632\u0627\u0646\u0647 \u0686\u06cc\u0633\u062a\u061f<\/h2>\n<p>\u0645\u0627\u0634\u06cc\u0646 \u062d\u0633\u0627\u0628 \u06a9\u0627\u0644\u0631\u06cc \u0627\u0628\u0632\u0627\u0631\u06cc \u0628\u0631\u0627\u06cc \u0628\u0631\u0622\u0648\u0631\u062f \u0645\u06cc\u0632\u0627\u0646 \u0627\u0646\u0631\u0698\u06cc \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632 \u0628\u062f\u0646 \u062f\u0631 \u0637\u0648\u0644 \u0631\u0648\u0632 \u0627\u0633\u062a. \u0646\u06cc\u0627\u0632 \u06a9\u0627\u0644\u0631\u06cc \u0627\u0641\u0631\u0627\u062f \u06cc\u06a9\u0633\u0627\u0646 \u0646\u06cc\u0633\u062a \u0648 \u0639\u0648\u0627\u0645\u0644\u06cc \u0645\u0627\u0646\u0646\u062f \u0633\u0646\u060c \u062c\u0646\u0633\u06cc\u062a\u060c \u0642\u062f\u060c \u0648\u0632\u0646\u060c \u0645\u06cc\u0632\u0627\u0646 \u0641\u0639\u0627\u0644\u06cc\u062a \u0628\u062f\u0646\u06cc \u0648 \u0647\u062f\u0641 \u0641\u0631\u062f \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0631\u0648\u06cc \u0622\u0646 \u062a\u0623\u062b\u06cc\u0631 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u0646\u062f.<\/p>\n<p>\u0627\u0628\u0632\u0627\u0631 \u062c\u06cc\u0631\u0627\u0646 \u0628\u0627 \u062f\u0631\u06cc\u0627\u0641\u062a \u0627\u06cc\u0646 \u0627\u0637\u0644\u0627\u0639\u0627\u062a\u060c \u0645\u0642\u062f\u0627\u0631 \u062a\u0642\u0631\u06cc\u0628\u06cc \u06a9\u0627\u0644\u0631\u06cc \u0631\u0648\u0632\u0627\u0646\u0647 \u0631\u0627 \u0645\u062d\u0627\u0633\u0628\u0647 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u062f\u0631 \u06a9\u0646\u0627\u0631 \u0622\u0646 \u0634\u0627\u062e\u0635\u200c\u0647\u0627\u06cc\u06cc \u0645\u0627\u0646\u0646\u062f \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u067e\u0627\u06cc\u0647\u060c \u0646\u06cc\u0627\u0632 \u0631\u0648\u0632\u0627\u0646\u0647 \u0627\u0646\u0631\u0698\u06cc\u060c BMI \u0648 \u062f\u0631\u0634\u062a\u200c\u0645\u063a\u0630\u06cc\u200c\u0647\u0627\u06cc \u067e\u06cc\u0634\u0646\u0647\u0627\u062f\u06cc \u0631\u0627 \u0646\u0645\u0627\u06cc\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f.<\/p>\n<h2>\u06a9\u0627\u0644\u0631\u06cc \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632 \u0631\u0648\u0632\u0627\u0646\u0647 \u0686\u06af\u0648\u0646\u0647 \u0645\u062d\u0627\u0633\u0628\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f\u061f<\/h2>\n<p>\u0628\u0631\u0627\u06cc \u0628\u0631\u0622\u0648\u0631\u062f \u06a9\u0627\u0644\u0631\u06cc \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632 \u0631\u0648\u0632\u0627\u0646\u0647 \u0645\u0639\u0645\u0648\u0644\u0627\u064b \u0627\u0628\u062a\u062f\u0627 \u0645\u06cc\u0632\u0627\u0646 \u0627\u0646\u0631\u0698\u06cc \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632 \u0628\u062f\u0646 \u062f\u0631 \u062d\u0627\u0644\u062a \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0645\u062d\u0627\u0633\u0628\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f \u0648 \u0633\u067e\u0633 \u0633\u0637\u062d \u0641\u0639\u0627\u0644\u06cc\u062a \u0641\u0631\u062f \u062f\u0631 \u0646\u0638\u0631 \u06af\u0631\u0641\u062a\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0628\u0647 \u0647\u0645\u06cc\u0646 \u062f\u0644\u06cc\u0644 \u062f\u0648 \u0641\u0631\u062f \u0628\u0627 \u0648\u0632\u0646 \u06cc\u06a9\u0633\u0627\u0646 \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0628\u0647 \u06a9\u0627\u0644\u0631\u06cc \u0631\u0648\u0632\u0627\u0646\u0647 \u0645\u062a\u0641\u0627\u0648\u062a\u06cc \u0646\u06cc\u0627\u0632 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u0646\u062f.<\/p>\n<p>\u0645\u0627\u0634\u06cc\u0646 \u062d\u0633\u0627\u0628 \u06a9\u0627\u0644\u0631\u06cc \u062c\u06cc\u0631\u0627\u0646 \u0627\u0632 \u0627\u0637\u0644\u0627\u0639\u0627\u062a\u06cc \u0645\u0627\u0646\u0646\u062f \u0633\u0646\u060c \u062c\u0646\u0633\u06cc\u062a\u060c \u0642\u062f\u060c \u0648\u0632\u0646 \u0648 \u0645\u06cc\u0632\u0627\u0646 \u0641\u0639\u0627\u0644\u06cc\u062a \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0645\u06cc\u200c\u06a9\u0646\u062f \u062a\u0627 \u06cc\u06a9 \u0628\u0631\u0622\u0648\u0631\u062f \u062a\u0642\u0631\u06cc\u0628\u06cc \u0627\u0632 \u0646\u06cc\u0627\u0632 \u0627\u0646\u0631\u0698\u06cc \u0631\u0648\u0632\u0627\u0646\u0647 \u0627\u0631\u0627\u0626\u0647 \u062f\u0647\u062f.<\/p>\n<h2>BMR \u0686\u06cc\u0633\u062a\u061f<\/h2>\n<p><strong>BMR<\/strong> \u06cc\u0627 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u067e\u0627\u06cc\u0647\u060c \u0645\u0642\u062f\u0627\u0631 \u062a\u0642\u0631\u06cc\u0628\u06cc \u0627\u0646\u0631\u0698\u06cc \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632 \u0628\u062f\u0646 \u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u0639\u0645\u0644\u06a9\u0631\u062f\u0647\u0627\u06cc \u062d\u06cc\u0627\u062a\u06cc \u062f\u0631 \u062d\u0627\u0644\u062a \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0627\u0633\u062a. \u0628\u062f\u0646 \u062d\u062a\u06cc \u0632\u0645\u0627\u0646\u06cc \u06a9\u0647 \u0641\u0639\u0627\u0644\u06cc\u062a\u06cc \u0627\u0646\u062c\u0627\u0645 \u0646\u0645\u06cc\u200c\u062f\u0647\u06cc\u0645 \u0628\u0631\u0627\u06cc \u0639\u0645\u0644\u06a9\u0631\u062f\u0647\u0627\u06cc\u06cc \u0645\u0627\u0646\u0646\u062f \u062a\u0646\u0641\u0633\u060c \u06af\u0631\u062f\u0634 \u062e\u0648\u0646 \u0648 \u062d\u0641\u0638 \u062f\u0645\u0627\u06cc \u0628\u062f\u0646 \u0628\u0647 \u0627\u0646\u0631\u0698\u06cc \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u062f.<\/p>\n<p>BMR \u0628\u0627 \u06a9\u0627\u0644\u0631\u06cc \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632 \u06a9\u0644 \u0631\u0648\u0632 \u06cc\u06a9\u0633\u0627\u0646 \u0646\u06cc\u0633\u062a\u061b \u0632\u06cc\u0631\u0627 \u0641\u0639\u0627\u0644\u06cc\u062a\u200c\u0647\u0627\u06cc \u0631\u0648\u0632\u0645\u0631\u0647 \u0648 \u0648\u0631\u0632\u0634 \u0646\u06cc\u0632 \u0627\u0646\u0631\u0698\u06cc \u0645\u0635\u0631\u0641 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f.<\/p>\n<h2>TDEE \u0686\u06cc\u0633\u062a\u061f<\/h2>\n<p><strong>TDEE<\/strong> \u0645\u062e\u0641\u0641 Total Daily Energy Expenditure \u0627\u0633\u062a \u0648 \u0628\u0647 \u0645\u062c\u0645\u0648\u0639 \u0627\u0646\u0631\u0698\u06cc \u0645\u0635\u0631\u0641\u06cc \u0631\u0648\u0632\u0627\u0646\u0647 \u0628\u062f\u0646 \u0627\u0634\u0627\u0631\u0647 \u062f\u0627\u0631\u062f. \u0627\u06cc\u0646 \u0645\u0642\u062f\u0627\u0631 \u0639\u0644\u0627\u0648\u0647 \u0628\u0631 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u067e\u0627\u06cc\u0647\u060c \u0641\u0639\u0627\u0644\u06cc\u062a\u200c\u0647\u0627\u06cc \u0631\u0648\u0632\u0645\u0631\u0647 \u0648 \u0641\u0639\u0627\u0644\u06cc\u062a \u0628\u062f\u0646\u06cc \u0631\u0627 \u0646\u06cc\u0632 \u062f\u0631 \u0646\u0638\u0631 \u0645\u06cc\u200c\u06af\u06cc\u0631\u062f.<\/p>\n<p>\u0628\u0647 \u0647\u0645\u06cc\u0646 \u062f\u0644\u06cc\u0644 TDEE \u0645\u0639\u0645\u0648\u0644\u0627\u064b \u0628\u0631\u0627\u06cc \u0628\u0631\u0622\u0648\u0631\u062f \u06a9\u0627\u0644\u0631\u06cc \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632 \u0631\u0648\u0632\u0627\u0646\u0647 \u06a9\u0627\u0631\u0628\u0631\u062f \u0628\u06cc\u0634\u062a\u0631\u06cc \u0627\u0632 BMR \u062f\u0627\u0631\u062f\u061b \u0632\u06cc\u0631\u0627 \u0633\u0637\u062d \u0641\u0639\u0627\u0644\u06cc\u062a \u0641\u0631\u062f \u0646\u06cc\u0632 \u062f\u0631 \u0622\u0646 \u0644\u062d\u0627\u0638 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n<h2>\u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0631\u0648\u0632\u0627\u0646\u0647 \u0686\u0646\u062f \u06a9\u0627\u0644\u0631\u06cc \u0628\u062e\u0648\u0631\u06cc\u0645\u061f<\/h2>\n<p>\u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0645\u0639\u0645\u0648\u0644\u0627\u064b \u0644\u0627\u0632\u0645 \u0627\u0633\u062a \u0627\u0646\u0631\u0698\u06cc \u062f\u0631\u06cc\u0627\u0641\u062a\u06cc \u062f\u0631 \u06cc\u06a9 \u062f\u0648\u0631\u0647 \u0632\u0645\u0627\u0646\u06cc \u06a9\u0645\u062a\u0631 \u0627\u0632 \u0627\u0646\u0631\u0698\u06cc \u0645\u0635\u0631\u0641\u06cc \u0628\u0627\u0634\u062f\u061b \u0627\u0645\u0627 \u0645\u0642\u062f\u0627\u0631 \u0645\u0646\u0627\u0633\u0628 \u06a9\u0627\u0647\u0634 \u06a9\u0627\u0644\u0631\u06cc \u0628\u0631\u0627\u06cc \u0647\u0645\u0647 \u0627\u0641\u0631\u0627\u062f \u06cc\u06a9\u0633\u0627\u0646 \u0646\u06cc\u0633\u062a.<\/p>\n<p>\u0633\u0646\u060c \u0648\u0632\u0646\u060c \u0645\u06cc\u0632\u0627\u0646 \u0641\u0639\u0627\u0644\u06cc\u062a\u060c \u0634\u0631\u0627\u06cc\u0637 \u0628\u062f\u0646\u06cc \u0648 \u0647\u062f\u0641 \u0641\u0631\u062f \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0628\u0631 \u0645\u06cc\u0632\u0627\u0646 \u06a9\u0627\u0644\u0631\u06cc \u0645\u0646\u0627\u0633\u0628 \u062a\u0623\u062b\u06cc\u0631 \u0628\u06af\u0630\u0627\u0631\u0646\u062f. \u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646 \u0628\u0647\u062a\u0631 \u0627\u0633\u062a \u0646\u062a\u06cc\u062c\u0647 \u0645\u0627\u0634\u06cc\u0646 \u062d\u0633\u0627\u0628 \u0631\u0627 \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u06cc\u06a9 <strong>\u0628\u0631\u0622\u0648\u0631\u062f \u0627\u0648\u0644\u06cc\u0647<\/strong> \u062f\u0631 \u0646\u0638\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f \u0648 \u0627\u0632 \u06a9\u0627\u0647\u0634 \u0634\u062f\u06cc\u062f \u0648 \u062e\u0648\u062f\u0633\u0631\u0627\u0646\u0647 \u06a9\u0627\u0644\u0631\u06cc \u062e\u0648\u062f\u062f\u0627\u0631\u06cc \u06a9\u0646\u06cc\u062f.<\/p>\n<p>\u0627\u06af\u0631 \u0647\u062f\u0641 \u0634\u0645\u0627 \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0627\u0633\u062a\u060c \u0639\u0644\u0627\u0648\u0647 \u0628\u0631 \u06a9\u0627\u0644\u0631\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u062f\u0631\u0635\u062f \u0686\u0631\u0628\u06cc \u0628\u062f\u0646 \u062e\u0648\u062f \u0631\u0627 \u0646\u06cc\u0632 \u0628\u0627 <a href=\"\/tools\/body-fat-calculator\/\">\u0645\u0627\u0634\u06cc\u0646 \u062d\u0633\u0627\u0628 \u062f\u0631\u0635\u062f \u0686\u0631\u0628\u06cc \u0628\u062f\u0646<\/a> \u0628\u0631\u0631\u0633\u06cc \u06a9\u0646\u06cc\u062f.<\/p>\n<h2>\u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0648\u0632\u0646 \u0686\u0646\u062f \u06a9\u0627\u0644\u0631\u06cc \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u06cc\u0645\u061f<\/h2>\n<p>\u0627\u0641\u0631\u0627\u062f\u06cc \u06a9\u0647 \u0642\u0635\u062f \u0627\u0641\u0632\u0627\u06cc\u0634 \u0648\u0632\u0646 \u062f\u0627\u0631\u0646\u062f \u0646\u06cc\u0632 \u0628\u0627\u06cc\u062f \u0645\u06cc\u0632\u0627\u0646 \u0627\u0646\u0631\u0698\u06cc \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632 \u0631\u0648\u0632\u0627\u0646\u0647 \u062e\u0648\u062f \u0631\u0627 \u0628\u0634\u0646\u0627\u0633\u0646\u062f. \u0627\u0641\u0632\u0627\u06cc\u0634 \u0648\u0632\u0646 \u0633\u0627\u0644\u0645 \u0645\u0639\u0645\u0648\u0644\u0627\u064b \u0628\u0647 \u062a\u0631\u06a9\u06cc\u0628\u06cc \u0627\u0632 \u062a\u063a\u0630\u06cc\u0647 \u0645\u0646\u0627\u0633\u0628\u060c \u062f\u0631\u06cc\u0627\u0641\u062a \u0627\u0646\u0631\u0698\u06cc \u06a9\u0627\u0641\u06cc \u0648 \u062f\u0631 \u0635\u0648\u0631\u062a \u0646\u06cc\u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u0642\u0627\u0648\u0645\u062a\u06cc \u0648\u0627\u0628\u0633\u062a\u0647 \u0627\u0633\u062a.<\/p>\n<p>\u0645\u0642\u062f\u0627\u0631 \u06a9\u0627\u0644\u0631\u06cc \u0645\u0646\u0627\u0633\u0628 \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0648\u0632\u0646 \u0628\u0647 \u0634\u0631\u0627\u06cc\u0637 \u0647\u0631 \u0641\u0631\u062f \u0628\u0633\u062a\u06af\u06cc \u062f\u0627\u0631\u062f \u0648 \u0628\u0647\u062a\u0631 \u0627\u0633\u062a \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0631\u06cc\u0627\u0641\u062a \u0627\u0646\u0631\u0698\u06cc \u0628\u0647 \u0634\u06a9\u0644 \u062a\u062f\u0631\u06cc\u062c\u06cc \u0648 \u0647\u0645\u0631\u0627\u0647 \u0628\u0627 \u0627\u0646\u062a\u062e\u0627\u0628 \u0645\u0648\u0627\u062f \u063a\u0630\u0627\u06cc\u06cc \u0645\u063a\u0630\u06cc \u0627\u0646\u062c\u0627\u0645 \u0634\u0648\u062f.<\/p>\n<h2>\u06a9\u0627\u0644\u0631\u06cc \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632 \u0628\u062f\u0646 \u0628\u0647 \u0686\u0647 \u0639\u0648\u0627\u0645\u0644\u06cc \u0628\u0633\u062a\u06af\u06cc \u062f\u0627\u0631\u062f\u061f<\/h2>\n<h3>\u0633\u0646<\/h3>\n<p>\u0646\u06cc\u0627\u0632 \u0627\u0646\u0631\u0698\u06cc \u0628\u062f\u0646 \u062f\u0631 \u0637\u0648\u0644 \u0645\u0631\u0627\u062d\u0644 \u0645\u062e\u062a\u0644\u0641 \u0632\u0646\u062f\u06af\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u062a\u063a\u06cc\u06cc\u0631 \u06a9\u0646\u062f \u0648 \u0633\u0646 \u06cc\u06a9\u06cc \u0627\u0632 \u0645\u062a\u063a\u06cc\u0631\u0647\u0627\u06cc \u0645\u0648\u0631\u062f \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u062f\u0631 \u0645\u062d\u0627\u0633\u0628\u0647 \u06a9\u0627\u0644\u0631\u06cc \u0631\u0648\u0632\u0627\u0646\u0647 \u0627\u0633\u062a.<\/p>\n<h3>\u062c\u0646\u0633\u06cc\u062a<\/h3>\n<p>\u062a\u0641\u0627\u0648\u062a\u200c\u0647\u0627\u06cc \u0641\u06cc\u0632\u06cc\u0648\u0644\u0648\u0698\u06cc\u06a9 \u0648 \u062a\u0631\u06a9\u06cc\u0628 \u0628\u062f\u0646 \u0628\u0627\u0639\u062b \u0645\u06cc\u200c\u0634\u0648\u062f \u062c\u0646\u0633\u06cc\u062a \u0646\u06cc\u0632 \u062f\u0631 \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0641\u0631\u0645\u0648\u0644\u200c\u0647\u0627\u06cc \u0628\u0631\u0622\u0648\u0631\u062f \u0627\u0646\u0631\u0698\u06cc \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632 \u062f\u0631 \u0646\u0638\u0631 \u06af\u0631\u0641\u062a\u0647 \u0634\u0648\u062f.<\/p>\n<h3>\u0642\u062f \u0648 \u0648\u0632\u0646<\/h3>\n<p>\u0642\u062f \u0648 \u0648\u0632\u0646 \u0627\u0632 \u0627\u0637\u0644\u0627\u0639\u0627\u062a \u067e\u0627\u06cc\u0647 \u062f\u0631 \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0641\u0631\u0645\u0648\u0644\u200c\u0647\u0627\u06cc \u0645\u062d\u0627\u0633\u0628\u0647 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u067e\u0627\u06cc\u0647 \u0648 \u0646\u06cc\u0627\u0632 \u0627\u0646\u0631\u0698\u06cc \u0647\u0633\u062a\u0646\u062f.<\/p>\n<h3>\u0645\u06cc\u0632\u0627\u0646 \u0641\u0639\u0627\u0644\u06cc\u062a \u0628\u062f\u0646\u06cc<\/h3>\n<p>\u0627\u0641\u0631\u0627\u062f\u06cc \u06a9\u0647 \u0641\u0639\u0627\u0644\u06cc\u062a \u0628\u062f\u0646\u06cc \u0628\u06cc\u0634\u062a\u0631\u06cc \u062f\u0627\u0631\u0646\u062f \u0645\u0639\u0645\u0648\u0644\u0627\u064b \u0627\u0646\u0631\u0698\u06cc \u0628\u06cc\u0634\u062a\u0631\u06cc \u0645\u0635\u0631\u0641 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f. \u0628\u0647 \u0647\u0645\u06cc\u0646 \u062f\u0644\u06cc\u0644 \u0627\u0646\u062a\u062e\u0627\u0628 \u0633\u0637\u062d \u0641\u0639\u0627\u0644\u06cc\u062a \u0645\u0646\u0627\u0633\u0628 \u062f\u0631 \u0645\u0627\u0634\u06cc\u0646 \u062d\u0633\u0627\u0628 \u0627\u0647\u0645\u06cc\u062a \u062f\u0627\u0631\u062f.<\/p>\n<h3>\u0647\u062f\u0641 \u0634\u0645\u0627<\/h3>\n<p>\u0647\u062f\u0641 \u0641\u0631\u062f \u0646\u06cc\u0632 \u062f\u0631 \u062a\u0641\u0633\u06cc\u0631 \u0645\u0642\u062f\u0627\u0631 \u06a9\u0627\u0644\u0631\u06cc \u0627\u0647\u0645\u06cc\u062a \u062f\u0627\u0631\u062f. \u0646\u06cc\u0627\u0632 \u06a9\u0627\u0644\u0631\u06cc \u0628\u0631\u0627\u06cc \u062d\u0641\u0638 \u0648\u0632\u0646 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0627 \u0645\u0642\u062f\u0627\u0631 \u0645\u0648\u0631\u062f \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u06cc\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0648\u0632\u0646 \u0645\u062a\u0641\u0627\u0648\u062a \u0628\u0627\u0634\u062f.<\/p>\n<h2>BMI \u0686\u06cc\u0633\u062a \u0648 \u0686\u0647 \u0627\u0631\u062a\u0628\u0627\u0637\u06cc \u0628\u0627 \u06a9\u0627\u0644\u0631\u06cc \u062f\u0627\u0631\u062f\u061f<\/h2>\n<p><strong>BMI \u06cc\u0627 \u0634\u0627\u062e\u0635 \u062a\u0648\u062f\u0647 \u0628\u062f\u0646\u06cc<\/strong> \u0646\u0633\u0628\u062a \u0648\u0632\u0646 \u0628\u0647 \u0642\u062f \u0631\u0627 \u0628\u0631\u0631\u0633\u06cc \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0631\u0627\u06cc \u06cc\u06a9 \u0627\u0631\u0632\u06cc\u0627\u0628\u06cc \u0627\u0648\u0644\u06cc\u0647 \u0627\u0632 \u0648\u0636\u0639\u06cc\u062a \u0648\u0632\u0646 \u0645\u0648\u0631\u062f \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0642\u0631\u0627\u0631 \u06af\u06cc\u0631\u062f.<\/p>\n<p>BMI \u0645\u0633\u062a\u0642\u06cc\u0645\u0627\u064b \u0645\u06cc\u0632\u0627\u0646 \u0686\u0631\u0628\u06cc \u0628\u062f\u0646 \u0631\u0627 \u0627\u0646\u062f\u0627\u0632\u0647\u200c\u06af\u06cc\u0631\u06cc \u0646\u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0628\u0647 \u0647\u0645\u06cc\u0646 \u062f\u0644\u06cc\u0644 \u0646\u0628\u0627\u06cc\u062f \u0622\u0646 \u0631\u0627 \u0628\u0627 \u062f\u0631\u0635\u062f \u0686\u0631\u0628\u06cc \u0628\u062f\u0646 \u06cc\u06a9\u0633\u0627\u0646 \u062f\u0627\u0646\u0633\u062a.<\/p>\n<p>\u0628\u0631\u0627\u06cc \u0645\u062d\u0627\u0633\u0628\u0647 BMI \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0632 <a href=\"\/tools\/bmi-calculator\/\">\u0645\u0627\u0634\u06cc\u0646 \u062d\u0633\u0627\u0628 BMI \u062c\u06cc\u0631\u0627\u0646<\/a> \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f.<\/p>\n<h2>\u062f\u0631\u0634\u062a\u200c\u0645\u063a\u0630\u06cc\u200c\u0647\u0627 \u0686\u06cc\u0633\u062a\u0646\u062f\u061f<\/h2>\n<p>\u062f\u0631\u0634\u062a\u200c\u0645\u063a\u0630\u06cc\u200c\u0647\u0627 \u06cc\u0627 <strong>Macronutrients<\/strong> \u0634\u0627\u0645\u0644 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u060c \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0648 \u0686\u0631\u0628\u06cc \u0647\u0633\u062a\u0646\u062f. \u0627\u06cc\u0646 \u0645\u0648\u0627\u062f \u063a\u0630\u0627\u06cc\u06cc \u0645\u0646\u0627\u0628\u0639 \u0627\u0635\u0644\u06cc \u0627\u0646\u0631\u0698\u06cc \u0648 \u0645\u0648\u0627\u062f \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632 \u0628\u062f\u0646 \u0645\u062d\u0633\u0648\u0628 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f \u0648 \u0647\u0631\u06a9\u062f\u0627\u0645 \u0646\u0642\u0634 \u0645\u062a\u0641\u0627\u0648\u062a\u06cc \u062f\u0631 \u062a\u063a\u0630\u06cc\u0647 \u062f\u0627\u0631\u0646\u062f.<\/p>\n<p>\u0645\u0627\u0634\u06cc\u0646 \u062d\u0633\u0627\u0628 \u06a9\u0627\u0644\u0631\u06cc \u062c\u06cc\u0631\u0627\u0646 \u0639\u0644\u0627\u0648\u0647 \u0628\u0631 \u06a9\u0627\u0644\u0631\u06cc \u067e\u06cc\u0634\u0646\u0647\u0627\u062f\u06cc\u060c \u0645\u0642\u062f\u0627\u0631 \u062a\u0642\u0631\u06cc\u0628\u06cc \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u060c \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0648 \u0686\u0631\u0628\u06cc \u0631\u0627 \u0646\u06cc\u0632 \u062f\u0631 \u0646\u062a\u06cc\u062c\u0647 \u0646\u0645\u0627\u06cc\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f.<\/p>\n<h3>\u067e\u0631\u0648\u062a\u0626\u06cc\u0646<\/h3>\n<p>\u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u06cc\u06a9\u06cc \u0627\u0632 \u0645\u0648\u0627\u062f \u0645\u063a\u0630\u06cc \u0645\u0647\u0645 \u0628\u0631\u0627\u06cc \u0633\u0627\u062e\u062a \u0648 \u062d\u0641\u0638 \u0628\u0627\u0641\u062a\u200c\u0647\u0627\u06cc \u0628\u062f\u0646 \u0627\u0633\u062a \u0648 \u062f\u0631 \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u0627\u0641\u0631\u0627\u062f \u0641\u0639\u0627\u0644 \u0646\u06cc\u0632 \u0627\u0647\u0645\u06cc\u062a \u062f\u0627\u0631\u062f.<\/p>\n<h3>\u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a<\/h3>\n<p>\u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u06cc\u06a9\u06cc \u0627\u0632 \u0645\u0646\u0627\u0628\u0639 \u0645\u0647\u0645 \u0627\u0646\u0631\u0698\u06cc \u0628\u062f\u0646 \u0627\u0633\u062a \u0648 \u062f\u0631 \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0631\u0698\u06cc\u0645\u200c\u0647\u0627\u06cc \u063a\u0630\u0627\u06cc\u06cc \u0628\u062e\u0634 \u0642\u0627\u0628\u0644 \u062a\u0648\u062c\u0647\u06cc \u0627\u0632 \u0627\u0646\u0631\u0698\u06cc \u0631\u0648\u0632\u0627\u0646\u0647 \u0631\u0627 \u062a\u0623\u0645\u06cc\u0646 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n<h3>\u0686\u0631\u0628\u06cc<\/h3>\n<p>\u0686\u0631\u0628\u06cc \u0646\u06cc\u0632 \u06cc\u06a9\u06cc \u0627\u0632 \u062f\u0631\u0634\u062a\u200c\u0645\u063a\u0630\u06cc\u200c\u0647\u0627\u06cc \u0636\u0631\u0648\u0631\u06cc \u0627\u0633\u062a \u0648 \u062f\u0631 \u062a\u0623\u0645\u06cc\u0646 \u0627\u0646\u0631\u0698\u06cc \u0648 \u0627\u0646\u062c\u0627\u0645 \u0628\u0631\u062e\u06cc \u0639\u0645\u0644\u06a9\u0631\u062f\u0647\u0627\u06cc \u0637\u0628\u06cc\u0639\u06cc \u0628\u062f\u0646 \u0646\u0642\u0634 \u062f\u0627\u0631\u062f.<\/p>\n<h2>\u0622\u06cc\u0627 \u06a9\u0627\u0644\u0631\u06cc \u0634\u0645\u0627\u0631\u06cc \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0636\u0631\u0648\u0631\u06cc \u0627\u0633\u062a\u061f<\/h2>\n<p>\u06a9\u0627\u0644\u0631\u06cc \u0634\u0645\u0627\u0631\u06cc \u06cc\u06a9\u06cc \u0627\u0632 \u0631\u0648\u0634\u200c\u0647\u0627\u06cc\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0628\u0631\u062e\u06cc \u0627\u0641\u0631\u0627\u062f \u0628\u0631\u0627\u06cc \u0645\u062f\u06cc\u0631\u06cc\u062a \u062f\u0631\u06cc\u0627\u0641\u062a \u0627\u0646\u0631\u0698\u06cc \u0627\u0632 \u0622\u0646 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f\u060c \u0627\u0645\u0627 \u062a\u0646\u0647\u0627 \u0631\u0648\u0634 \u0645\u0648\u062c\u0648\u062f \u0646\u06cc\u0633\u062a. \u06a9\u06cc\u0641\u06cc\u062a \u0645\u0648\u0627\u062f \u063a\u0630\u0627\u06cc\u06cc\u060c \u0627\u0646\u062f\u0627\u0632\u0647 \u0648\u0639\u062f\u0647\u200c\u0647\u0627\u060c \u0641\u0639\u0627\u0644\u06cc\u062a \u0628\u062f\u0646\u06cc \u0648 \u0639\u0627\u062f\u0627\u062a \u063a\u0630\u0627\u06cc\u06cc \u0646\u06cc\u0632 \u0627\u0647\u0645\u06cc\u062a \u062f\u0627\u0631\u0646\u062f.<\/p>\n<p>\u0627\u06af\u0631 \u06a9\u0627\u0644\u0631\u06cc \u0634\u0645\u0627\u0631\u06cc \u0628\u0631\u0627\u06cc \u0634\u0645\u0627 \u062f\u0634\u0648\u0627\u0631 \u0627\u0633\u062a\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0631\u0648\u06cc \u0627\u06cc\u062c\u0627\u062f \u0639\u0627\u062f\u0627\u062a \u063a\u0630\u0627\u06cc\u06cc \u067e\u0627\u06cc\u062f\u0627\u0631 \u0648 \u0627\u0646\u062a\u062e\u0627\u0628 \u0645\u0648\u0627\u062f \u063a\u0630\u0627\u06cc\u06cc \u0645\u063a\u0630\u06cc \u062a\u0645\u0631\u06a9\u0632 \u06a9\u0646\u06cc\u062f.<\/p>\n<h2>\u0622\u06cc\u0627 \u0645\u0642\u062f\u0627\u0631 \u06a9\u0627\u0644\u0631\u06cc \u0631\u0648\u0632\u0627\u0646\u0647 \u0628\u0631\u0627\u06cc \u0647\u0645\u0647 \u06cc\u06a9\u0633\u0627\u0646 \u0627\u0633\u062a\u061f<\/h2>\n<p>\u062e\u06cc\u0631. \u0646\u06cc\u0627\u0632 \u0627\u0646\u0631\u0698\u06cc \u0627\u0641\u0631\u0627\u062f \u0628\u0627 \u06cc\u06a9\u062f\u06cc\u06af\u0631 \u0645\u062a\u0641\u0627\u0648\u062a \u0627\u0633\u062a. \u062d\u062a\u06cc \u062f\u0648 \u0641\u0631\u062f \u0628\u0627 \u0633\u0646 \u0648 \u0648\u0632\u0646 \u0645\u0634\u0627\u0628\u0647 \u0646\u06cc\u0632 \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0628\u0647 \u062f\u0644\u06cc\u0644 \u062a\u0641\u0627\u0648\u062a \u062f\u0631 \u0642\u062f\u060c \u062c\u0646\u0633\u06cc\u062a\u060c \u0633\u0637\u062d \u0641\u0639\u0627\u0644\u06cc\u062a \u0648 \u0633\u0627\u06cc\u0631 \u0634\u0631\u0627\u06cc\u0637\u060c \u0646\u06cc\u0627\u0632 \u06a9\u0627\u0644\u0631\u06cc \u0645\u062a\u0641\u0627\u0648\u062a\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u0646\u062f.<\/p>\n<p>\u0628\u0647 \u0647\u0645\u06cc\u0646 \u062f\u0644\u06cc\u0644 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u06cc\u06a9 \u0639\u062f\u062f \u062b\u0627\u0628\u062a \u0628\u0631\u0627\u06cc \u0647\u0645\u0647 \u0627\u0641\u0631\u0627\u062f \u0631\u0648\u0634 \u0645\u0646\u0627\u0633\u0628\u06cc \u0628\u0631\u0627\u06cc \u062a\u0639\u06cc\u06cc\u0646 \u06a9\u0627\u0644\u0631\u06cc \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632 \u0631\u0648\u0632\u0627\u0646\u0647 \u0646\u06cc\u0633\u062a.<\/p>\n<h2>\u0686\u06af\u0648\u0646\u0647 \u0627\u0632 \u0645\u0627\u0634\u06cc\u0646 \u062d\u0633\u0627\u0628 \u06a9\u0627\u0644\u0631\u06cc \u062c\u06cc\u0631\u0627\u0646 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u0645\u061f<\/h2>\n<ol>\n<li>\u062c\u0646\u0633\u06cc\u062a \u062e\u0648\u062f \u0631\u0627 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0646\u06cc\u062f.<\/li>\n<li>\u0633\u0646 \u062e\u0648\u062f \u0631\u0627 \u0628\u0631 \u062d\u0633\u0628 \u0633\u0627\u0644 \u0648\u0627\u0631\u062f \u06a9\u0646\u06cc\u062f.<\/li>\n<li>\u0642\u062f \u062e\u0648\u062f \u0631\u0627 \u0628\u0631 \u062d\u0633\u0628 \u0633\u0627\u0646\u062a\u06cc\u200c\u0645\u062a\u0631 \u0648\u0627\u0631\u062f \u06a9\u0646\u06cc\u062f.<\/li>\n<li>\u0648\u0632\u0646 \u062e\u0648\u062f \u0631\u0627 \u0628\u0631 \u062d\u0633\u0628 \u06a9\u06cc\u0644\u0648\u06af\u0631\u0645 \u0648\u0627\u0631\u062f \u06a9\u0646\u06cc\u062f.<\/li>\n<li>\u0633\u0637\u062d \u0641\u0639\u0627\u0644\u06cc\u062a \u0628\u062f\u0646\u06cc \u062e\u0648\u062f \u0631\u0627 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0646\u06cc\u062f.<\/li>\n<li>\u0647\u062f\u0641 \u062e\u0648\u062f \u0631\u0627 \u0645\u0634\u062e\u0635 \u06a9\u0646\u06cc\u062f.<\/li>\n<li>\u0631\u0648\u06cc \u062f\u06a9\u0645\u0647 <strong>\u00ab\u0645\u062d\u0627\u0633\u0628\u0647 \u06a9\u0627\u0644\u0631\u06cc \u0645\u0646\u00bb<\/strong> \u06a9\u0644\u06cc\u06a9 \u06a9\u0646\u06cc\u062f.<\/li>\n<\/ol>\n<p>\u067e\u0633 \u0627\u0632 \u0645\u062d\u0627\u0633\u0628\u0647\u060c \u0646\u062a\u06cc\u062c\u0647 \u0634\u0627\u0645\u0644 \u06a9\u0627\u0644\u0631\u06cc \u067e\u06cc\u0634\u0646\u0647\u0627\u062f\u06cc \u0631\u0648\u0632\u0627\u0646\u0647\u060c BMR\u060c TDEE\u060c BMI \u0648 \u062f\u0631\u0634\u062a\u200c\u0645\u063a\u0630\u06cc\u200c\u0647\u0627\u06cc \u062a\u0642\u0631\u06cc\u0628\u06cc \u0646\u0645\u0627\u06cc\u0634 \u062f\u0627\u062f\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n<div>\n<hr \/>\n<\/div>\n<h2>\u0627\u0628\u0632\u0627\u0631\u0647\u0627\u06cc \u0645\u0631\u062a\u0628\u0637 \u062c\u06cc\u0631\u0627\u0646<\/h2>\n<p>\u0628\u0631\u0627\u06cc \u0628\u0631\u0631\u0633\u06cc \u06a9\u0627\u0645\u0644\u200c\u062a\u0631 \u0648\u0636\u0639\u06cc\u062a \u0628\u062f\u0646 \u0648 \u0633\u0628\u06a9 \u0632\u0646\u062f\u06af\u06cc\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0632 \u0627\u0628\u0632\u0627\u0631\u0647\u0627\u06cc \u0645\u0631\u062a\u0628\u0637 \u062c\u06cc\u0631\u0627\u0646 \u0646\u06cc\u0632 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f:<\/p>\n<ul>\n<li><a href=\"\/tools\/body-fat-calculator\/\">\u0645\u062d\u0627\u0633\u0628\u0647 \u062f\u0631\u0635\u062f \u0686\u0631\u0628\u06cc \u0628\u062f\u0646<\/a><\/li>\n<li><a href=\"\/tools\/bmi-calculator\/\">\u0645\u062d\u0627\u0633\u0628\u0647 BMI<\/a><\/li>\n<li><a href=\"\/tools\/daily-water-intake-calculator\/\">\u0645\u062d\u0627\u0633\u0628\u0647 \u0622\u0628 \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632 \u0631\u0648\u0632\u0627\u0646\u0647<\/a><\/li>\n<\/ul>\n<div>\n<hr \/>\n<\/div>\n<h2>\u0633\u0624\u0627\u0644\u0627\u062a \u0645\u062a\u062f\u0627\u0648\u0644 \u062f\u0631\u0628\u0627\u0631\u0647 \u0645\u062d\u0627\u0633\u0628\u0647 \u06a9\u0627\u0644\u0631\u06cc \u0631\u0648\u0632\u0627\u0646\u0647<\/h2>\n<h3>\u0631\u0648\u0632\u0627\u0646\u0647 \u0628\u0647 \u0686\u0646\u062f \u06a9\u0627\u0644\u0631\u06cc \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u06cc\u0645\u061f<\/h3>\n<p>\u0645\u0642\u062f\u0627\u0631 \u06a9\u0627\u0644\u0631\u06cc \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632 \u0628\u0647 \u0639\u0648\u0627\u0645\u0644\u06cc \u0645\u0627\u0646\u0646\u062f \u0633\u0646\u060c \u062c\u0646\u0633\u06cc\u062a\u060c \u0642\u062f\u060c \u0648\u0632\u0646\u060c \u0645\u06cc\u0632\u0627\u0646 \u0641\u0639\u0627\u0644\u06cc\u062a \u0648 \u0647\u062f\u0641 \u0641\u0631\u062f \u0628\u0633\u062a\u06af\u06cc \u062f\u0627\u0631\u062f. \u0628\u0631\u0627\u06cc \u062f\u0631\u06cc\u0627\u0641\u062a \u06cc\u06a9 \u0628\u0631\u0622\u0648\u0631\u062f \u0634\u062e\u0635\u06cc\u200c\u062a\u0631\u060c \u0627\u0637\u0644\u0627\u0639\u0627\u062a \u062e\u0648\u062f \u0631\u0627 \u062f\u0631 \u0645\u0627\u0634\u06cc\u0646 \u062d\u0633\u0627\u0628 \u06a9\u0627\u0644\u0631\u06cc \u062c\u06cc\u0631\u0627\u0646 \u0648\u0627\u0631\u062f \u06a9\u0646\u06cc\u062f.<\/p>\n<h3>\u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0631\u0648\u0632\u0627\u0646\u0647 \u0686\u0646\u062f \u06a9\u0627\u0644\u0631\u06cc \u0628\u062e\u0648\u0631\u06cc\u0645\u061f<\/h3>\n<p>\u0645\u0642\u062f\u0627\u0631 \u0645\u0646\u0627\u0633\u0628 \u06a9\u0627\u0644\u0631\u06cc \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u062f\u0631 \u0627\u0641\u0631\u0627\u062f \u0645\u062e\u062a\u0644\u0641 \u0645\u062a\u0641\u0627\u0648\u062a \u0627\u0633\u062a. \u0628\u0647\u062a\u0631 \u0627\u0633\u062a \u0627\u0628\u062a\u062f\u0627 \u0646\u06cc\u0627\u0632 \u0627\u0646\u0631\u0698\u06cc \u0631\u0648\u0632\u0627\u0646\u0647 \u062e\u0648\u062f \u0631\u0627 \u0628\u0631\u0622\u0648\u0631\u062f \u06a9\u0646\u06cc\u062f \u0648 \u0633\u067e\u0633 \u0645\u06cc\u0632\u0627\u0646 \u06a9\u0627\u0647\u0634 \u06a9\u0627\u0644\u0631\u06cc \u0631\u0627 \u0628\u0627 \u062a\u0648\u062c\u0647 \u0628\u0647 \u0634\u0631\u0627\u06cc\u0637 \u0641\u0631\u062f\u06cc \u0648 \u0647\u062f\u0641 \u062e\u0648\u062f \u062a\u0646\u0638\u06cc\u0645 \u06a9\u0646\u06cc\u062f.<\/p>\n<h3>BMR \u0648 TDEE \u0686\u0647 \u062a\u0641\u0627\u0648\u062a\u06cc \u062f\u0627\u0631\u0646\u062f\u061f<\/h3>\n<p>BMR \u0627\u0646\u0631\u0698\u06cc \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632 \u0628\u062f\u0646 \u062f\u0631 \u062d\u0627\u0644\u062a \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0631\u0627 \u0646\u0634\u0627\u0646 \u0645\u06cc\u200c\u062f\u0647\u062f\u060c \u062f\u0631 \u062d\u0627\u0644\u06cc \u06a9\u0647 TDEE \u0645\u06cc\u0632\u0627\u0646 \u0627\u0646\u0631\u0698\u06cc \u0645\u0635\u0631\u0641\u06cc \u0631\u0648\u0632\u0627\u0646\u0647 \u0631\u0627 \u0628\u0627 \u062f\u0631 \u0646\u0638\u0631 \u06af\u0631\u0641\u062a\u0646 \u0641\u0639\u0627\u0644\u06cc\u062a\u200c\u0647\u0627\u06cc \u0628\u062f\u0646 \u0628\u0631\u0622\u0648\u0631\u062f \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n<h3>\u0622\u06cc\u0627 \u06a9\u0627\u0644\u0631\u06cc \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632 \u0632\u0646\u0627\u0646 \u0648 \u0645\u0631\u062f\u0627\u0646 \u0645\u062a\u0641\u0627\u0648\u062a \u0627\u0633\u062a\u061f<\/h3>\n<p>\u0646\u06cc\u0627\u0632 \u0627\u0646\u0631\u0698\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u06cc\u0646 \u0632\u0646\u0627\u0646 \u0648 \u0645\u0631\u062f\u0627\u0646 \u0645\u062a\u0641\u0627\u0648\u062a \u0628\u0627\u0634\u062f\u060c \u0627\u0645\u0627 \u0641\u0642\u0637 \u062c\u0646\u0633\u06cc\u062a \u062a\u0639\u06cc\u06cc\u0646\u200c\u06a9\u0646\u0646\u062f\u0647 \u0646\u06cc\u0633\u062a. \u0633\u0646\u060c \u0642\u062f\u060c \u0648\u0632\u0646\u060c \u0641\u0639\u0627\u0644\u06cc\u062a \u0628\u062f\u0646\u06cc \u0648 \u0647\u062f\u0641 \u0646\u06cc\u0632 \u062f\u0631 \u0645\u062d\u0627\u0633\u0628\u0647 \u06a9\u0627\u0644\u0631\u06cc \u0646\u0642\u0634 \u062f\u0627\u0631\u0646\u062f.<\/p>\n<h3>\u0622\u06cc\u0627 \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0641\u0642\u0637 \u0628\u0647 \u06a9\u0627\u0644\u0631\u06cc \u0628\u0633\u062a\u06af\u06cc \u062f\u0627\u0631\u062f\u061f<\/h3>\n<p>\u06a9\u0627\u0644\u0631\u06cc \u06cc\u06a9\u06cc \u0627\u0632 \u0639\u0648\u0627\u0645\u0644 \u0645\u0647\u0645 \u062f\u0631 \u062a\u063a\u06cc\u06cc\u0631 \u0648\u0632\u0646 \u0627\u0633\u062a\u060c \u0627\u0645\u0627 \u06a9\u06cc\u0641\u06cc\u062a \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc\u060c \u0641\u0639\u0627\u0644\u06cc\u062a \u0628\u062f\u0646\u06cc\u060c \u062e\u0648\u0627\u0628\u060c \u0639\u0627\u062f\u0627\u062a \u063a\u0630\u0627\u06cc\u06cc \u0648 \u0634\u0631\u0627\u06cc\u0637 \u0641\u0631\u062f\u06cc \u0646\u06cc\u0632 \u0627\u0647\u0645\u06cc\u062a \u062f\u0627\u0631\u0646\u062f.<\/p>\n<h3>\u0622\u06cc\u0627 \u0646\u062a\u06cc\u062c\u0647 \u0645\u0627\u0634\u06cc\u0646 \u062d\u0633\u0627\u0628 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\u0627\u0633\u062a.<\/p>\n<p><strong>\u062a\u0648\u062c\u0647:<\/strong> \u0646\u062a\u0627\u06cc\u062c \u0627\u06cc\u0646 \u0627\u0628\u0632\u0627\u0631 \u0628\u0631\u0627\u06cc \u0627\u0637\u0644\u0627\u0639 \u0639\u0645\u0648\u0645\u06cc \u0648 \u0628\u0631\u0622\u0648\u0631\u062f \u062a\u0642\u0631\u06cc\u0628\u06cc \u0627\u0631\u0627\u0626\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f \u0648 \u062c\u0627\u06cc\u06af\u0632\u06cc\u0646 \u062a\u0634\u062e\u06cc\u0635 \u067e\u0632\u0634\u06a9\u06cc \u06cc\u0627 \u0628\u0631\u0646\u0627\u0645\u0647 \u0627\u062e\u062a\u0635\u0627\u0635\u06cc \u0645\u062a\u062e\u0635\u0635 \u062a\u063a\u0630\u06cc\u0647 \u0646\u06cc\u0633\u062a.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0628\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0645\u0627\u0634\u06cc\u0646 \u062d\u0633\u0627\u0628 \u06a9\u0627\u0644\u0631\u06cc \u0631\u0648\u0632\u0627\u0646\u0647 \u062c\u06cc\u0631\u0627\u0646 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0645\u0642\u062f\u0627\u0631 \u062a\u0642\u0631\u06cc\u0628\u06cc \u06a9\u0627\u0644\u0631\u06cc \u0645\u0648\u0631\u062f \u0646\u06cc\u0627\u0632 \u0628\u062f\u0646 \u062e\u0648\u062f \u0631\u0627 \u0628\u0631 \u0627\u0633\u0627\u0633 \u0633\u0646\u060c \u062c\u0646\u0633\u06cc\u062a\u060c \u0642\u062f\u060c \u0648\u0632\u0646\u060c \u0645\u06cc\u0632\u0627\u0646 \u0641\u0639\u0627\u0644\u06cc\u062a \u0648\u2026<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-137","post","type-post","status-publish","format-standard","hentry","category-1"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u0645\u062d\u0627\u0633\u0628\u0647 \u06a9\u0627\u0644\u0631\u06cc 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