{"id":409,"date":"2026-10-03T14:09:24","date_gmt":"2026-10-03T13:09:24","guid":{"rendered":"https:\/\/wpcalc.com\/tr\/harris-benedict-hesaplama\/"},"modified":"2026-10-03T14:09:24","modified_gmt":"2026-10-03T13:09:24","slug":"harris-benedict-hesaplama","status":"publish","type":"post","link":"https:\/\/wpcalc.com\/tr\/guzellik\/harris-benedict-hesaplama\/","title":{"rendered":"Harris-Benedict Denklemi Hesaplay\u0131c\u0131s\u0131"},"content":{"rendered":"<section class=\"not-prose calculator-box\" aria-labelledby=\"calculator-title\"><div class=\"flex items-baseline sm:items-center justify-between gap-2 sm:gap-3\"><div class=\"flex flex-col sm:flex-row sm:items-center gap-2\"><span class=\"icon icon-calculator text-primary-700! text-base! dark:text-primary-300!\" aria-hidden=\"true\"><\/span><h2 id=\"calculator-title\" class=\"text-lg font-display font-bold\">Harris-Benedict BMR Tahmin Arac\u0131<\/h2><\/div><div class=\"calcdash-favorite group\">\n  <button type=\"button\" class=\"favorite\" id=\"favorite\" data-favorite-id=\"409\" data-favorite-title=\"Harris-Benedict Denklemi\" data-favorite-url=\"https:\/\/wpcalc.com\/tr\/guzellik\/harris-benedict-hesaplama\/\" data-favorite-excerpt=\"Bazal metabolizma h\u0131z\u0131n\u0131z\u0131 ve toplam g\u00fcnl\u00fck enerji harcaman\u0131z\u0131 tahmin edin. Kilonuzu, boyunuzu, ya\u015f\u0131n\u0131z\u0131 ve aktivite d\u00fczeyinizi girin, ard\u0131ndan size uygun denklem se\u00e7ene\u011fini se\u00e7in.\" aria-label=\"Favorilere ekle\" data-favorite-icon=\"icon icon-nutrition\">\n    <span class=\"icon icon-shape-star-empty\" aria-hidden=\"true\"><\/span>\n  <\/button>\n  <div class=\"calcdash-favorite__tip\" aria-hidden=\"true\">\n   <span class=\"favorite-tooltip\" id=\"favorite-tooltip\"><\/span>\n  <\/div>\n  <span class=\"sr-only\" role=\"status\" id=\"favorite-status\"><\/span>\n<\/div><\/div><form action=\"https:\/\/wpcalc.com\/tr\/guzellik\/harris-benedict-hesaplama\/\" method=\"POST\" class=\"calculator\" id=\"calculator-409\" data-post=\"409\"><fieldset class=\"fieldset-input\"><legend class=\"sr-only\">Giri\u015f alanlar\u0131<\/legend><div class=\"field\" id=\"input-1\"><label for=\"field-1\">Cinsiyet<\/label><div class=\"grid grid-cols-1\"><select id=\"field-1\" name=\"cinsiyet\"><option value=\"male\">Erkek<\/option><option value=\"female\">Kad\u0131n<\/option><\/select><svg class=\"pointer-events-none col-start-1 row-start-1 mr-2 size-5 self-center justify-self-end text-gray-500 sm:size-4\" viewBox=\"0 0 16 16\" fill=\"currentColor\" aria-hidden=\"true\" data-slot=\"icon\">\n              <path fill-rule=\"evenodd\" d=\"M4.22 6.22a.75.75 0 0 1 1.06 0L8 8.94l2.72-2.72a.75.75 0 1 1 1.06 1.06l-3.25 3.25a.75.75 0 0 1-1.06 0L4.22 7.28a.75.75 0 0 1 0-1.06Z\" clip-rule=\"evenodd\" \/>\n            <\/svg><\/div><\/div><div class=\"field has-term\" id=\"input-2\"><label for=\"field-2\">Kilo<\/label><div class=\"term\">kilo<\/div>  <div class=\"absolute bottom-0 left-16 top-8 w-2 h-0.5 bg-blue-500\"><\/div><input type=\"text\" name=\"kilo\" id=\"field-2\" aria-describedby=\"calc-unit-2 calc-info-2\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"0\" value=\"70\"\/><div class=\"unit\" id=\"calc-unit-2\">kg<\/div><small id=\"calc-info-2\">Kilonuzu kilogram cinsinden girin<\/small><\/div><div class=\"field has-term\" id=\"input-3\"><label for=\"field-3\">Boy<\/label><div class=\"term\">boy<\/div>  <div class=\"absolute bottom-0 left-16 top-8 w-2 h-0.5 bg-blue-500\"><\/div><input type=\"text\" name=\"boy\" id=\"field-3\" aria-describedby=\"calc-unit-3 calc-info-3\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"0\" value=\"175\"\/><div class=\"unit\" id=\"calc-unit-3\">cm<\/div><small id=\"calc-info-3\">Boyunuzu santimetre cinsinden girin<\/small><\/div><div class=\"field has-term\" id=\"input-4\"><label for=\"field-4\">Ya\u015f<\/label><div class=\"term\">ya\u015f<\/div>  <div class=\"absolute bottom-0 left-16 top-8 w-2 h-0.5 bg-blue-500\"><\/div><input type=\"text\" name=\"ya\" id=\"field-4\" aria-describedby=\"calc-info-4\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"0\" value=\"30\"\/><small id=\"calc-info-4\">Ya\u015f\u0131n\u0131z\u0131 y\u0131l cinsinden girin<\/small><\/div><div class=\"field\" id=\"input-5\"><label for=\"field-5\">Aktivite D\u00fczeyi<\/label><div class=\"grid grid-cols-1\"><select id=\"field-5\" name=\"aktivite_dzeyi\"><option value=\"1.2\">Hareketsiz (az egzersiz veya hi\u00e7 egzersiz yok)<\/option><option value=\"1.375\">Az aktif (haftada 1\u20133 g\u00fcn)<\/option><option value=\"1.55\">Orta d\u00fczeyde aktif (haftada 3\u20135 g\u00fcn)<\/option><option value=\"1.725\">\u00c7ok aktif (haftada 6\u20137 g\u00fcn)<\/option><option value=\"1.9\">A\u015f\u0131r\u0131 aktif (g\u00fcnl\u00fck yo\u011fun egzersiz veya fiziksel i\u015f)<\/option><\/select><svg class=\"pointer-events-none col-start-1 row-start-1 mr-2 size-5 self-center justify-self-end text-gray-500 sm:size-4\" viewBox=\"0 0 16 16\" fill=\"currentColor\" aria-hidden=\"true\" data-slot=\"icon\">\n              <path fill-rule=\"evenodd\" d=\"M4.22 6.22a.75.75 0 0 1 1.06 0L8 8.94l2.72-2.72a.75.75 0 1 1 1.06 1.06l-3.25 3.25a.75.75 0 0 1-1.06 0L4.22 7.28a.75.75 0 0 1 0-1.06Z\" clip-rule=\"evenodd\" \/>\n            <\/svg><\/div><\/div><\/fieldset><div class=\"buttons\"><button type=\"submit\" data-text=\"Yeniden hesapla\" id=\"calculate-button\" data-post=\"409\">Hesapla<\/button><button type=\"reset\">S\u0131f\u0131rla<\/button><\/div><div class=\"field is-checkbox hidden!\" id=\"field-auto-calc\"><input type=\"checkbox\" id=\"auto-calc\"><label for=\"auto-calc\">Otomatik hesapla<\/label><small>Etkinle\u015ftirilirse, herhangi bir de\u011feri de\u011fi\u015ftirdi\u011finizde sonu\u00e7 otomatik olarak g\u00fcncellenir.<\/small><\/div><div class=\"fieldset-result is-hidden\" aria-labelledby=\"result-title\" aria-live=\"polite\" role=\"region\"> <h3 class=\"result-title bg-gradient-to-r from-primary-50 to-gray-50 dark:from-primary-900 dark:to-gray-800\" id=\"result-title\"><span class=\"icon icon-s-pulse\" aria-hidden=\"true\"><\/span> Sonu\u00e7lar\u0131n\u0131z<\/h3><div class=\"result-box\"><div class=\"field-result\" id=\"output-1\"><span class=\"field-title\"><span>Bazal Metabolizma H\u0131z\u0131 (BMR)<\/span><\/span><span class=\"field-value\" id=\"result-1\" data-unit=\"kcal\/g\u00fcn\"><\/span><button type=\"button\" class=\"copy-result\" data-tooltip=\"Sonucu kopyala\" aria-label=\"Sonucu kopyala\"><span class=\"copy-icon icon icon-document-copy\" aria-hidden=\"true\"><\/span><\/button><\/div><div class=\"field-result\" id=\"output-2\"><span class=\"field-title\"><span>G\u00fcnl\u00fck Toplam Enerji Harcamas\u0131 (TDEE)<\/span><\/span><span class=\"field-value\" id=\"result-2\" data-unit=\"kcal\/g\u00fcn\"><\/span><button type=\"button\" class=\"copy-result\" data-tooltip=\"Sonucu kopyala\" aria-label=\"Sonucu kopyala\"><span class=\"copy-icon icon icon-document-copy\" aria-hidden=\"true\"><\/span><\/button><\/div><\/div><div class=\"result-actions\"><button type=\"button\" class=\"copy-link\"><svg viewBox=\"0 0 20 20\" fill=\"currentColor\" aria-hidden=\"true\"><path d=\"M12.232 4.232a2.5 2.5 0 0 1 3.536 3.536l-1.225 1.224a.75.75 0 0 0 1.061 1.06l1.224-1.224a4 4 0 0 0-5.656-5.656l-3 3a4 4 0 0 0 .225 5.865.75.75 0 0 0 .977-1.138 2.5 2.5 0 0 1-.142-3.667l3-3Z\"\/><path d=\"M11.603 7.963a.75.75 0 0 0-.977 1.138 2.5 2.5 0 0 1 .142 3.667l-3 3a2.5 2.5 0 0 1-3.536-3.536l1.225-1.224a.75.75 0 0 0-1.061-1.06l-1.224 1.224a4 4 0 1 0 5.656 5.656l3-3a4 4 0 0 0-.225-5.865Z\"\/><\/svg><span class=\"copy-link__text\">Bu hesaplaman\u0131n ba\u011flant\u0131s\u0131n\u0131 kopyala<\/span><\/button><span class=\"sr-only\" role=\"status\" id=\"copy-link-status\"><\/span><\/div><\/div><a href=\"#respond\" class=\"hidden transition-opacity duration-300 opacity-0 w-50 text-sm justify-center items-center gap-2 px-4 py-2 rounded bg-gray-200 text-gray-700 hover:bg-gray-300\" id=\"leave-comment\"><span class=\"icon icon-comments\" aria-hidden=\"true\"><\/span>Yorum b\u0131rak<\/a><\/form><\/section><section id=\"calc-reactions\" class=\"not-prose hidden my-12 bg-gradient-to-r from-primary-50 to-gray-50 border border-indigo-100 rounded-xl px-6 py-4 shadow-sm\" data-post=\"409\" aria-live=\"polite\" aria-labelledby=\"calc-reactions-title\"><p id=\"calc-reactions-title\" class=\"text-sm text-gray-500 text-center mb-2\">Bu sonu\u00e7 hakk\u0131nda ne d\u00fc\u015f\u00fcn\u00fcyorsunuz?<\/p><div role=\"group\" aria-labelledby=\"calc-reactions-title\" class=\"grid grid-cols-3 sm:flex sm:flex-row sm:justify-around gap-4 sm:items-center sm:flex-wrap\"><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"like\"><span class=\"reaction-count\" data-reaction-count=\"like\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\ud83d\ude00 <\/span><span class=\"reaction-description font-medium\">Be\u011fendim <\/span><\/button><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"helpful\"><span class=\"reaction-count\" data-reaction-count=\"helpful\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\ud83d\udca1 <\/span><span class=\"reaction-description font-medium\">Faydal\u0131 <\/span><\/button><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"confused\"><span class=\"reaction-count\" data-reaction-count=\"confused\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\ud83d\ude15 <\/span><span class=\"reaction-description font-medium\">Kafam kar\u0131\u015ft\u0131 <\/span><\/button><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"disappointed\"><span class=\"reaction-count\" data-reaction-count=\"disappointed\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\ud83d\ude1e <\/span><span class=\"reaction-description font-medium\">Hayal k\u0131r\u0131kl\u0131\u011f\u0131 <\/span><\/button><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"inaccurate\"><span class=\"reaction-count\" data-reaction-count=\"inaccurate\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\u274c <\/span><span class=\"reaction-description font-medium\">Hatal\u0131 <\/span><\/button><\/div><div id=\"reaction-message\" class=\"hidden mt-8 rounded-md border border-primary-100 bg-white\/50 backdrop-blur-sm px-4 py-2 text-sm text-center shadow-sm\"><\/div><\/section><div class=\"calcdash-ad not-prose calcdash-ad--calc_result calcdash-ad--in-article\"><ins class=\"adsbygoogle\" style=\"display:block\" data-ad-client=\"ca-pub-1721569815777345\" data-ad-slot=\"6317458308\" data-ad-layout=\"in-article\" data-ad-format=\"fluid\"><\/ins><script>(adsbygoogle = window.adsbygoogle || []).push({});<\/script><\/div>\n<style id=\"wpcoderpro-inline-1\">.formula-box {\r\n\tborder-bottom: none !important;\r\n}<\/style><section class=\"formula-box\" aria-labelledby=\"formula-title\">\r\n\t<div id=\"formula-title\" class=\"not-prose font-display mb-4\"><span class=\"icon icon-formula\" aria-hidden=\"true\"><\/span><h2>Harris-Benedict Denklemi Form\u00fcl\u00fc<\/h2><\/div>\r\n\t<figure class=\"not-prose formula\">\r\n\t\t<figcaption class=\"formula-title\">Form\u00fcl<\/figcaption>\r\n\t\t<div class=\"text-base text-gray-800\" id=\"formula\">\n\\[\n\\begin{aligned}\n\\text{Erkek BMR} &amp;= 88.362 + 13.397W + 4.799H - 5.677A \\\\\n\\text{Kad\u0131n BMR} &amp;= 447.593 + 9.247W + 3.098H - 4.330A \\\\\n\\text{TDEE} &amp;= \\text{BMR} \\times AF\n\\end{aligned}\n\\]\n<\/div>\r\n\t<\/figure>\r\n\t<\/p>\n<p><strong>Burada:<\/strong><\/p>\n<ul>\n<li>\\(W\\) \u2014 kilogram cinsinden a\u011f\u0131rl\u0131k (kg).<\/li>\n<li>\\(H\\) \u2014 santimetre cinsinden boy (cm).<\/li>\n<li>\\(A\\) \u2014 y\u0131l cinsinden ya\u015f.<\/li>\n<li>\\(AF\\) \u2014 se\u00e7ilen aktivite fakt\u00f6r\u00fc.<\/li>\n<li>\\(\\text{BMR}\\) ve \\(\\text{TDEE}\\) \u2014 g\u00fcnl\u00fck kilokalori cinsinden tahmini enerji harcamas\u0131 (kcal\/g\u00fcn).<\/li>\n<\/ul>\n<p>Bu hesaplay\u0131c\u0131, ayn\u0131 adla g\u00f6sterilen eski katsay\u0131lar\u0131 de\u011fil, g\u00f6zden ge\u00e7irilmi\u015f Harris-Benedict denklemlerini kullan\u0131r. BMR'\u0131 v\u00fccut \u00f6l\u00e7\u00fcleri ve ya\u015ftan tahmin eder, ard\u0131ndan BMR'\u0131 aktivite fakt\u00f6r\u00fcyle \u00e7arparak TDEE'yi tahmin eder.<\/p>\n<p>\r\n<\/section>\n<style id=\"wpcoderpro-inline-2\">.calculation-box {\r\n\tborder-bottom: none !important;\r\n}<\/style><section id=\"calculation\" class=\"calculation-box\" aria-labelledby=\"calculation-title\">\r\n\t<div id=\"calculation-title\" class=\"not-prose font-display\"><span class=\"icon icon-unordered-list\" aria-hidden=\"true\"><\/span><h2>Harris-Benedict Denklemi \u2013 Hesaplama \u00d6rne\u011fi<\/h2><\/div>\r\n\r\n<\/p>\n<p><strong>\u00d6rnek:<\/strong> 30 ya\u015f\u0131nda bir erkek 70 kg a\u011f\u0131rl\u0131\u011f\u0131nda, 175 cm boyunda ve 1,55 aktivite fakt\u00f6rl\u00fc \"Orta derecede aktif\" se\u00e7ene\u011fini i\u015faretliyor.<\/p>\n<p>\\[\\text{BMR}=88.362+(13.397\\times70)+(4.799\\times175)-(5.677\\times30)=1{,}695.667\\text{ kcal\/g\u00fcn}\\]<\/p>\n<p>\\[\\text{TDEE}=1{,}695.667\\times1.55=2{,}628.28385\\text{ kcal\/g\u00fcn}\\]<\/p>\n<p><strong>Sonu\u00e7:<\/strong> Hesaplay\u0131c\u0131, tam kaloriye yuvarlanm\u0131\u015f olarak 1.696 kcal\/g\u00fcn BMR ve 2.628 kcal\/g\u00fcn TDEE g\u00f6sterir.<\/p>\n<p>\n\r\n<\/section>\n<h2>Hesaplay\u0131c\u0131 nas\u0131l kullan\u0131l\u0131r<\/h2>\n<ol>\n<li><strong>Cinsiyet<\/strong> alt\u0131ndan bir se\u00e7enek belirleyin. Hesaplay\u0131c\u0131, bu se\u00e7imi kullanarak iki denklemden birini se\u00e7er.<\/li>\n<li><strong>Kilonuzu<\/strong> kilogram cinsinden girin. Yak\u0131n tarihli bir \u00f6l\u00e7\u00fcm\u00fcn\u00fcz varsa, hedef kilonuz yerine onu kullan\u0131n.<\/li>\n<li><strong>Boyunuzu<\/strong> santimetre ve <strong>ya\u015f\u0131n\u0131z\u0131<\/strong> y\u0131l cinsinden girin.<\/li>\n<li>G\u00fcnl\u00fck rutininizi (egzersiz ve g\u00fcndelik hareketler dahil) en iyi temsil eden <strong>Aktivite D\u00fczeyini<\/strong> se\u00e7in.<\/li>\n<li>\u0130ki sonucu okuyun: <strong>Bazal Metabolizma H\u0131z\u0131 (BMR)<\/strong> ve <strong>Toplam G\u00fcnl\u00fck Enerji Harcamas\u0131 (TDEE)<\/strong>. \u0130kisi de kcal\/g\u00fcn cinsinden g\u00f6sterilir.<\/li>\n<\/ol>\n<h2>Harris-Benedict sonu\u00e7lar\u0131 ne anlama gelir<\/h2>\n<p><strong>BMR<\/strong>, v\u00fccudunuzun tam dinlenme halindeyken solunum, dola\u015f\u0131m ve v\u00fccut \u0131s\u0131s\u0131n\u0131n d\u00fczenlenmesi gibi temel i\u015flevleri s\u00fcrd\u00fcrmek i\u00e7in bir g\u00fcnde kulland\u0131\u011f\u0131 enerjiyi tahmin eder. Bu, \u00f6nerilen bir kalori al\u0131m\u0131 de\u011fildir ve normal bir g\u00fcn boyunca yakt\u0131\u011f\u0131n\u0131z enerjinin \u00f6l\u00e7\u00fcs\u00fc de de\u011fildir. \u00d6l\u00e7\u00fcm ko\u015fullar\u0131 ve bireysel fizyoloji de\u011fi\u015fti\u011finden, \u00f6l\u00e7\u00fclm\u00fc\u015f bir dinlenme metabolizma h\u0131z\u0131 da hesaplanan BMR'dan farkl\u0131 olabilir.<\/p>\n<p><strong>TDEE<\/strong>, tahmini aktiviteyi hesaba katarak s\u0131radan bir g\u00fcne geni\u015fletir. Hesaplay\u0131c\u0131, BMR'\u0131 se\u00e7ti\u011finiz aktivite fakt\u00f6r\u00fcyle \u00e7arpar; bu fakt\u00f6r hareketsiz i\u00e7in 1,2'den \u00e7ok aktif i\u00e7in 1,9'a kadar de\u011fi\u015fir. \u00d6rne\u011fin 1,55'lik bir aktivite fakt\u00f6r\u00fc, tahmini g\u00fcnl\u00fck toplam\u0131n tahmini BMR'\u0131n 1,55 kat\u0131 oldu\u011fu anlam\u0131na gelir. TDEE, dengeli bir kiloyu koruyabilecek kalori al\u0131m\u0131 i\u00e7in bir ba\u015flang\u0131\u00e7 tahminidir, garanti de\u011fildir.<\/p>\n<p>BMR ile TDEE aras\u0131ndaki fark \u00f6zellikle besin al\u0131m\u0131n\u0131 planlarken \u00f6nemlidir: \u00e7o\u011fu insan t\u00fcm g\u00fcn tam dinlenme halinde kalmak yerine hareket eder, yiyecek sindirir ve di\u011fer etkinlikleri yapar. Dinlenme ihtiyac\u0131na ili\u015fkin ba\u015fka bir tahmin i\u00e7in sonucu <a href=\"https:\/\/wpcalc.com\/tr\/guzellik\/bazal-metabolizma-hizi\/\">Bazal Metabolizma H\u0131z\u0131 hesaplay\u0131c\u0131s\u0131yla<\/a> kar\u015f\u0131la\u015ft\u0131rabilirsiniz. V\u00fccut ya\u011f oran\u0131n\u0131z\u0131 biliyorsan\u0131z, <a href=\"https:\/\/wpcalc.com\/tr\/guzellik\/katch-mcardle-bmr\/\">Katch-McArdle BMR hesaplay\u0131c\u0131s\u0131<\/a> tahmini ya\u011fs\u0131z v\u00fccut k\u00fctlesine dayal\u0131 bir y\u00f6ntem sunar.<\/p>\n<h2>Varsay\u0131mlar ve pratik s\u0131n\u0131rlar<\/h2>\n<p>G\u00f6zden ge\u00e7irilmi\u015f Harris-Benedict denklemleri a\u011f\u0131rl\u0131\u011f\u0131, boyu, ya\u015f\u0131 ve erkek ya da kad\u0131n denklem se\u00e7ene\u011fini kullan\u0131r. Bunlar v\u00fccut bile\u015fimini veya metabolizma h\u0131z\u0131n\u0131 do\u011frudan \u00f6l\u00e7mez. Ayn\u0131 bilgileri giren iki ki\u015finin enerji ihtiyac\u0131 farkl\u0131 olabilir; \u00f6zellikle kas k\u00fctlesi, sa\u011fl\u0131k durumu veya g\u00fcnl\u00fck hareket farkl\u0131ysa. <strong>Cinsiyet<\/strong> alan\u0131 bir denklem katsay\u0131lar\u0131 seti se\u00e7er; her bireyin fizyolojisinin veya hormon durumunun etkilerini yans\u0131tamaz.<\/p>\n<p>Aktivite kategorileri geni\u015f ortalamalard\u0131r, yak\u0131lan kalorilerin \u00f6l\u00e7\u00fcm\u00fc de\u011fildir. Bedensel olarak zorlay\u0131c\u0131 bir i\u015f, egzersiz s\u0131n\u0131rl\u0131 olsa bile g\u00fcnl\u00fck harcamay\u0131 \u00f6nemli \u00f6l\u00e7\u00fcde de\u011fi\u015ftirebilir; buna kar\u015f\u0131l\u0131k g\u00fcn\u00fcn geri kalan\u0131 \u00e7o\u011funlukla hareketsizse, yaln\u0131zca antrenman say\u0131s\u0131 aktiviteyi oldu\u011fundan fazla g\u00f6sterebilir. Genel rutininizi yans\u0131tan se\u00e7ene\u011fi belirleyin ve rutiniz de\u011fi\u015fti\u011finde yeniden de\u011ferlendirin.<\/p>\n<p>Bu rakamlar, kesin hedefler yerine yeti\u015fkinler i\u00e7in tahminler olarak de\u011ferlendirilmelidir. Hamelik veya emzirme d\u00f6neminde, \u00e7ocuklar i\u00e7in veya bir sa\u011fl\u0131k durumu enerji ihtiyac\u0131n\u0131 etkiledi\u011finde daha az uygun olabilir. TDEE'yi kilo koruma veya kademeli de\u011fi\u015fim planlamak i\u00e7in kullan\u0131yorsan\u0131z, bunu birka\u00e7 hafta boyunca besin al\u0131m\u0131n\u0131z ve kilo e\u011filiminizle kar\u015f\u0131la\u015ft\u0131r\u0131n ve temkinli \u015fekilde ayarlay\u0131n. Bir enerji hedefini plana d\u00f6n\u00fc\u015ft\u00fcrme konusunda yard\u0131m i\u00e7in <a href=\"https:\/\/wpcalc.com\/tr\/guzellik\/gunluk-kalori-ihtiyaci\/\">G\u00fcnl\u00fck Gerekli Kalori Al\u0131m\u0131 hesaplay\u0131c\u0131s\u0131na<\/a> bak\u0131n; <a href=\"https:\/\/wpcalc.com\/tr\/guzellik\/gunluk-enerji-harcamasi\/\">G\u00fcnl\u00fck Enerji Harcamas\u0131 hesaplay\u0131c\u0131s\u0131<\/a> g\u00fcnl\u00fck enerji kullan\u0131m\u0131n\u0131 de\u011ferlendirmenin ba\u015fka bir yolunu sunar.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Bazal metabolizma h\u0131z\u0131n\u0131z\u0131 ve toplam g\u00fcnl\u00fck enerji harcaman\u0131z\u0131 tahmin edin. Kilonuzu, boyunuzu, ya\u015f\u0131n\u0131z\u0131 ve aktivite d\u00fczeyinizi girin, ard\u0131ndan size uygun denklem se\u00e7ene\u011fini se\u00e7in.<\/p>\n","protected":false},"author":3168,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[57],"class_list":["post-409","post","type-post","status-publish","format-standard","hentry","category-guzellik","tag-beslenme"],"acf":[],"_links":{"self":[{"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/posts\/409","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/users\/3168"}],"replies":[{"embeddable":true,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/comments?post=409"}],"version-history":[{"count":5,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/posts\/409\/revisions"}],"predecessor-version":[{"id":3043,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/posts\/409\/revisions\/3043"}],"wp:attachment":[{"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/media?parent=409"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/categories?post=409"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/tags?post=409"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}