{"id":4120,"date":"2026-10-20T13:22:21","date_gmt":"2026-10-20T12:22:21","guid":{"rendered":"https:\/\/wpcalc.com\/tr\/guzellik\/makro-hesaplayici-protein-karbonhidrat-yag\/"},"modified":"2026-10-20T13:22:21","modified_gmt":"2026-10-20T12:22:21","slug":"makro-hesaplayici-protein-karbonhidrat-yag","status":"publish","type":"post","link":"https:\/\/wpcalc.com\/tr\/guzellik\/makro-hesaplayici-protein-karbonhidrat-yag\/","title":{"rendered":"Makro Hesaplay\u0131c\u0131 \u2013 Protein, Karbonhidrat ve Ya\u011f"},"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\">G\u00fcnl\u00fck protein, karbonhidrat ve ya\u011f hedeflerinizi belirleyin<\/h2><\/div><div class=\"calcdash-favorite group\">\n  <button type=\"button\" class=\"favorite\" id=\"favorite\" data-favorite-id=\"4120\" data-favorite-title=\"Makrolar\" data-favorite-url=\"https:\/\/wpcalc.com\/tr\/guzellik\/makro-hesaplayici-protein-karbonhidrat-yag\/\" data-favorite-excerpt=\"Ya\u015f, cinsiyet, boy, kilo, aktivite d\u00fczeyi, hedef ve tercih etti\u011finiz kalori da\u011f\u0131l\u0131m\u0131ndan g\u00fcnl\u00fck kalori ile protein, karbonhidrat ve ya\u011f hedeflerinizi hesaplay\u0131n.\" 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\/makro-hesaplayici-protein-karbonhidrat-yag\/\" method=\"POST\" class=\"calculator\" id=\"calculator-4120\" data-post=\"4120\"><fieldset class=\"fieldset-input is-1\"><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=\"female\" selected>Kad\u0131n<\/option><option value=\"male\">Erkek<\/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\" id=\"input-2\"><label for=\"field-2\">Ya\u015f<\/label><input type=\"text\" name=\"ya\" id=\"field-2\" aria-describedby=\"calc-unit-2\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"18\" max=\"120\" value=\"30\"\/><div class=\"unit\" id=\"calc-unit-2\">y\u0131l<\/div><\/div><div class=\"field\" id=\"input-3\"><label for=\"field-3\">Boy birimi<\/label><div class=\"grid grid-cols-1\"><select id=\"field-3\" name=\"boy_birimi\"><option value=\"cm\" selected>Santimetre<\/option><option value=\"ft\">Feet ve in\u00e7<\/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\" id=\"input-4\"><label for=\"field-4\">Boy<\/label><input type=\"text\" name=\"boy\" id=\"field-4\" aria-describedby=\"calc-unit-4\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"90\" max=\"250\" value=\"165\"\/><div class=\"unit\" id=\"calc-unit-4\">cm<\/div><\/div><div class=\"field\" id=\"input-5\" hidden><label for=\"field-5\">Boy (feet)<\/label><input type=\"text\" name=\"boy_feet\" id=\"field-5\" aria-describedby=\"calc-unit-5\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"3\" max=\"8\" value=\"5\"\/><div class=\"unit\" id=\"calc-unit-5\">ft<\/div><\/div><div class=\"field\" id=\"input-6\" hidden><label for=\"field-6\">Boy (in\u00e7)<\/label><input type=\"text\" name=\"boy_in\" id=\"field-6\" aria-describedby=\"calc-unit-6\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"0\" max=\"11.99\" value=\"5\"\/><div class=\"unit\" id=\"calc-unit-6\">in<\/div><\/div><div class=\"field\" id=\"input-7\"><label for=\"field-7\">Kilo<\/label><div class=\"field-group\"><input type=\"text\" name=\"kilo\" id=\"field-7\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"1\" value=\"70\"\/><div class=\"grid grid-cols-1\"><select id=\"field-8\" name=\"birim\" aria-label=\"Birim\"><option value=\"kg\" selected>kg<\/option><option value=\"lb\">lb<\/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><div class=\"field\" id=\"input-8\"><label for=\"field-9\">Aktivite d\u00fczeyi<\/label><div class=\"grid grid-cols-1\"><select id=\"field-9\" name=\"aktivite_dzeyi\"><option value=\"1.2\">Hareketsiz (1.2)<\/option><option value=\"1.375\">Hafif aktif (1.375)<\/option><option value=\"1.55\" selected>Orta d\u00fczeyde aktif (1.55)<\/option><option value=\"1.725\">\u00c7ok aktif (1.725)<\/option><option value=\"1.9\">A\u015f\u0131r\u0131 aktif (1.9)<\/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\" id=\"input-9\"><label for=\"field-10\">Hedef<\/label><div class=\"grid grid-cols-1\"><select id=\"field-10\" name=\"hedef\"><option value=\"lose\">Haftada yakla\u015f\u0131k 0,5 kg \/ 1 lb kilo kayb\u0131<\/option><option value=\"maintain\" selected>Kiloyu korumak<\/option><option value=\"gain\">Kilo almak<\/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\" id=\"input-10\"><label for=\"field-11\">Diyet da\u011f\u0131l\u0131m\u0131<\/label><div class=\"grid grid-cols-1\"><select id=\"field-11\" name=\"diyet_dalm\"><option value=\"balanced\" selected>Dengeli: %30 protein \/ %40 karbonhidrat \/ %30 ya\u011f<\/option><option value=\"low_carb\">D\u00fc\u015f\u00fck karbonhidrat: %40 protein \/ %20 karbonhidrat \/ %40 ya\u011f<\/option><option value=\"high_protein\">Y\u00fcksek protein: %40 protein \/ %35 karbonhidrat \/ %25 ya\u011f<\/option><option value=\"keto\">Keto: %25 protein \/ %5 karbonhidrat \/ %70 ya\u011f<\/option><option value=\"custom\">\u00d6zel y\u00fczdeler<\/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\" id=\"input-11\" hidden><label for=\"field-12\">\u00d6zel protein<\/label><input type=\"text\" name=\"zel_protein\" id=\"field-12\" aria-describedby=\"calc-unit-12\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"0\" max=\"100\" value=\"30\"\/><div class=\"unit\" id=\"calc-unit-12\">%<\/div><\/div><div class=\"field\" id=\"input-12\" hidden><label for=\"field-13\">\u00d6zel karbonhidrat<\/label><input type=\"text\" name=\"zel_karbonhidrat\" id=\"field-13\" aria-describedby=\"calc-unit-13\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"0\" max=\"100\" value=\"40\"\/><div class=\"unit\" id=\"calc-unit-13\">%<\/div><\/div><div class=\"field\" id=\"input-13\" hidden><label for=\"field-14\">\u00d6zel ya\u011f<\/label><input type=\"text\" name=\"zel_ya\" id=\"field-14\" aria-describedby=\"calc-unit-14\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"0\" max=\"100\" value=\"30\"\/><div class=\"unit\" id=\"calc-unit-14\">%<\/div><\/div><div class=\"field\" id=\"input-14\"><label for=\"field-15\">G\u00fcnl\u00fck \u00f6\u011f\u00fcn say\u0131s\u0131<\/label><div class=\"grid grid-cols-1\"><select id=\"field-15\" name=\"gnlk_n_says\"><option value=\"3\" selected>3 \u00f6\u011f\u00fcn<\/option><option value=\"4\">4 \u00f6\u011f\u00fcn<\/option><option value=\"5\">5 \u00f6\u011f\u00fcn<\/option><option value=\"6\">6 \u00f6\u011f\u00fcn<\/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=\"4120\">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> G\u00fcnl\u00fck makro hedefleriniz<\/h3><div class=\"result-box\"><div class=\"field-result is-column\" id=\"output-1\"><span class=\"field-title\"><span>Hedef kalori<\/span><span class=\"result-term\">kcal<\/span><\/span><span class=\"field-value\" id=\"result-1\"><\/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 is-column\" id=\"output-2\"><span class=\"field-title\"><span>G\u00fcnl\u00fck makrolar<\/span><\/span><span class=\"field-value\" id=\"result-2\"><\/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 is-column\" id=\"output-3\"><span class=\"field-title\"><span>\u00d6\u011f\u00fcn ba\u015f\u0131na makrolar<\/span><\/span><span class=\"field-value\" id=\"result-3\"><\/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 is-column\" id=\"output-4\"><span class=\"field-title\"><span>Kalori da\u011f\u0131l\u0131m\u0131<\/span><\/span><span class=\"field-value\" id=\"result-4\"><\/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=\"4120\" 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>Makro 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\\[ \\begin{aligned} \\mathrm{BMR} &amp;= 10w+6.25h-5a+b \\\\ \\mathrm{TDEE} &amp;= \\mathrm{BMR}\\times A \\\\ E &amp;= \\max(\\mathrm{TDEE}+\\Delta,\\ F) \\\\ g_m &amp;= \\frac{E\\times p_m\/100}{k_m} \\end{aligned} \\]\n<\/div>\r\n\t<\/figure>\r\n\t<\/p>\n<p><strong>Burada:<\/strong><\/p>\n<ul>\n<li>\\(w\\) \u2014 kilogram cinsinden v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131; \\(h\\) \u2014 santimetre cinsinden boy; \\(a\\) \u2014 y\u0131l cinsinden ya\u015f.<\/li>\n<li>\\(b\\) \u2014 Mifflin\u2013St Jeor denkleminde kullan\u0131lan sabit: kad\u0131n i\u00e7in \\(-161\\), erkek i\u00e7in \\(+5\\).<\/li>\n<li>\\(A\\) \u2014 se\u00e7ilen aktivite \u00e7arpan\u0131; 1,2 ile 1,9 aras\u0131nda de\u011fi\u015fir.<\/li>\n<li>\\(\\Delta\\) \u2014 hedef ayar\u0131: kilo vermek i\u00e7in \\(-500\\), kiloyu korumak i\u00e7in 0, kilo almak i\u00e7in \\(+300\\) kcal\/g\u00fcn.<\/li>\n<li>\\(F\\) \u2014 hesaplay\u0131c\u0131n\u0131n alt s\u0131n\u0131r\u0131: kad\u0131n i\u00e7in 1.200, erkek i\u00e7in 1.500 kcal\/g\u00fcn.<\/li>\n<li>\\(E\\) \u2014 g\u00fcnl\u00fck hedef kalori; \\(p_m\\) \u2014 bir makronun kaloriler i\u00e7indeki y\u00fczde pay\u0131; \\(g_m\\) \u2014 o makronun g\u00fcnl\u00fck gram kar\u015f\u0131l\u0131\u011f\u0131.<\/li>\n<li>\\(k_m\\) \u2014 protein ve karbonhidrat i\u00e7in 4 kcal\/g, ya\u011f i\u00e7in 9 kcal\/g.<\/li>\n<\/ul>\n<p>Hesaplay\u0131c\u0131 \u00f6nce bazal metabolizma h\u0131z\u0131n\u0131 (BMR) ve aktivite d\u00fczeyini temel alarak bak\u0131m kalorisini tahmin eder, ard\u0131ndan hedef ayar\u0131n\u0131 uygular ve kalori alt s\u0131n\u0131r\u0131n\u0131n alt\u0131na d\u00fc\u015f\u00fclmesine izin vermez. Son olarak her makronun hedef kalorilerden ald\u0131\u011f\u0131 pay\u0131 grama \u00e7evirir.<\/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>Makrolar \u2013 hesaplama \u00f6rne\u011fi<\/h2><\/div>\r\n\r\n<\/p>\n<p><strong>\u00d6rnek:<\/strong> varsay\u0131lan ayarlar\u0131 kullanal\u0131m \u2014 30 ya\u015f\u0131nda, 165 cm boyunda ve 70 kg a\u011f\u0131rl\u0131\u011f\u0131nda, orta d\u00fczeyde aktif, kilosunu korumak isteyen bir kad\u0131n; %30 protein, %40 karbonhidrat ve %30 ya\u011fl\u0131, dengeli bir da\u011f\u0131l\u0131m ve \u00fc\u00e7 \u00f6\u011f\u00fcn.<\/p>\n<p>\\[ \\begin{aligned} \\mathrm{BMR} &amp;= 10(70)+6.25(165)-5(30)-161=1{,}420.25\\ \\mathrm{kcal\/day} \\\\ E &amp;= 1{,}420.25(1.55)=2{,}201.3875\\ \\mathrm{kcal\/day} \\\\ \\text{Protein} &amp;= \\frac{2{,}201.3875(0.30)}{4}=165.1\\ \\mathrm{g\/day} \\\\ \\text{Karbonhidrat} &amp;= \\frac{2{,}201.3875(0.40)}{4}=220.1\\ \\mathrm{g\/day} \\\\ \\text{Ya\u011f} &amp;= \\frac{2{,}201.3875(0.30)}{9}=73.4\\ \\mathrm{g\/day} \\end{aligned} \\]<\/p>\n<p><strong>Sonu\u00e7:<\/strong> g\u00fcnl\u00fck yakla\u015f\u0131k 2.201 kcal; bunun i\u00e7inde 165,1 g protein, 220,1 g karbonhidrat ve 73,4 g ya\u011f. \u00dc\u00e7 \u00f6\u011f\u00fcne e\u015fit b\u00f6l\u00fcnd\u00fc\u011f\u00fcnde \u00f6\u011f\u00fcn ba\u015f\u0131na yakla\u015f\u0131k 55,0 g protein, 73,4 g karbonhidrat ve 24,5 g ya\u011f eder.<\/p>\n<p>\n\r\n<\/section>\n<h2>Hesaplay\u0131c\u0131 nas\u0131l kullan\u0131l\u0131r?<\/h2>\n<ol>\n<li><strong>Cinsiyeti<\/strong> se\u00e7in ve <strong>ya\u015f\u0131<\/strong> girin. Cinsiyet se\u00e7imi, BMR denkleminin hangi sabiti kullanaca\u011f\u0131n\u0131 belirler.<\/li>\n<li><strong>Boy bi\u00e7imini<\/strong> se\u00e7in. <strong>Boyunuzu<\/strong> santimetre olarak girin ya da <strong>Boy: fit<\/strong> ve <strong>Boy: in\u00e7<\/strong> alanlar\u0131n\u0131 kullan\u0131n. <strong>Kilonuzu<\/strong> girin ve <strong>Birim<\/strong> b\u00f6l\u00fcm\u00fcnden kg veya lb se\u00e7in.<\/li>\n<li>Hem d\u00fczenli egzersizinizi hem de g\u00fcnl\u00fck hareket d\u00fczeyinizi en iyi yans\u0131tan <strong>Aktivite d\u00fczeyini<\/strong> se\u00e7in. Ard\u0131ndan <strong>Hedefi<\/strong> kilo verme, kiloyu koruma ya da kilo alma olarak ayarlay\u0131n.<\/li>\n<li>Bir <strong>Beslenme da\u011f\u0131l\u0131m\u0131<\/strong> se\u00e7in. \u00d6zel y\u00fczde se\u00e7erseniz <strong>\u00d6zel protein<\/strong>, <strong>\u00d6zel karbonhidrat<\/strong> ve <strong>\u00d6zel ya\u011f<\/strong> de\u011ferlerini girin; toplamlar\u0131 %100 olmal\u0131d\u0131r.<\/li>\n<li>E\u015fit \u00f6\u011f\u00fcnlere b\u00f6l\u00fcnm\u00fc\u015f da\u011f\u0131l\u0131m\u0131 g\u00f6rmek i\u00e7in <strong>G\u00fcnl\u00fck \u00f6\u011f\u00fcn say\u0131s\u0131n\u0131<\/strong> se\u00e7in. Sonu\u00e7larda <strong>Hedef kalori<\/strong>, <strong>G\u00fcnl\u00fck makrolar<\/strong>, <strong>\u00d6\u011f\u00fcn ba\u015f\u0131na makrolar<\/strong> ve <strong>Kalori da\u011f\u0131l\u0131m\u0131n\u0131<\/strong> okuyun.<\/li>\n<\/ol>\n<h2>Makro hedefleriniz ne anlama geliyor?<\/h2>\n<p>Makro besin \u00f6geleri \u2014 protein, karbonhidratlar ve ya\u011f \u2014 besinlerdeki kalorilerin b\u00fcy\u00fck b\u00f6l\u00fcm\u00fcn\u00fc sa\u011flar. Bu hesaplay\u0131c\u0131, v\u00fccudunuzun dinlenme durumunda harcad\u0131\u011f\u0131 enerji tahminiyle, yani BMR'yle ba\u015flar. BMR'nin se\u00e7ti\u011finiz aktivite \u00e7arpan\u0131yla \u00e7arp\u0131m\u0131, toplam g\u00fcnl\u00fck enerji harcamas\u0131n\u0131 (TDEE), bir ba\u015fka deyi\u015fle bak\u0131m kalorisini verir. Hedefiniz bu tahmini de\u011fi\u015ftirir: kilo vermek i\u00e7in g\u00fcnl\u00fck \u2212500 kcal, kiloyu korumak i\u00e7in 0, kilo almak i\u00e7in g\u00fcnl\u00fck +300 kcal.<\/p>\n<p>Beslenme da\u011f\u0131l\u0131m\u0131, <em>kaporilerin<\/em> de\u011fil gram\u0131n y\u00fczdelerini de\u011fil, kaporilerin y\u00fczdelerini ifade eder. Protein ve karbonhidrat gram ba\u015f\u0131na yakla\u015f\u0131k 4 kcal, ya\u011f ise gram ba\u015f\u0131na yakla\u015f\u0131k 9 kcal sa\u011flar. Bu nedenle %30 protein ve %30 ya\u011f i\u00e7eren bir da\u011f\u0131l\u0131m, farkl\u0131 gram hedefleri \u00fcretir. Haz\u0131r da\u011f\u0131l\u0131mlar yaln\u0131zca kalori hedefini payla\u015ft\u0131rma yollar\u0131d\u0131r; belirli bir hedefe ula\u015fmak i\u00e7in zorunlu ko\u015fullar de\u011fildir.<\/p>\n<p>G\u00fcnl\u00fck de\u011ferleri, her \u00f6\u011f\u00fcnde mutlaka tutturman\u0131z gereken kesin miktarlar de\u011fil, ba\u015flang\u0131\u00e7 hedefleri olarak kullan\u0131n. \u00d6\u011f\u00fcn ba\u015f\u0131na verilen say\u0131lar, g\u00fcnl\u00fck hedefin se\u00e7ilen \u00f6\u011f\u00fcn say\u0131s\u0131na b\u00f6l\u00fcnmesinden ba\u015fka bir \u015fey de\u011fildir. G\u00fcnl\u00fck toplamlar\u0131 ayn\u0131 tutarak yiyecekleri g\u00fcn i\u00e7inde farkl\u0131 \u015fekilde da\u011f\u0131tabilirsiniz. Ekranda g\u00f6sterilen kalori ve gram de\u011ferleri yuvarlanm\u0131\u015ft\u0131r; bu y\u00fczden g\u00f6r\u00fcnen gram \u00fczerinden kalori hesaplamak, hafif farkl\u0131 bir toplam verebilir.<\/p>\n<h2>Varsay\u0131mlar ve pratik s\u0131n\u0131rlar<\/h2>\n<p>TDEE bir \u00f6l\u00e7\u00fcm de\u011fil, tahmindir. Boyu, kilosu, ya\u015f\u0131 ve bildirdi\u011fi aktivite ayn\u0131 olan iki ki\u015fi farkl\u0131 miktarlarda enerji harcayabilir. Al\u0131\u015f\u0131lm\u0131\u015f hareketiniz oldu\u011fundan fazla ya da az g\u00f6sterecek bir aktivite d\u00fczeyi se\u00e7mek, sonucu belirgin bi\u00e7imde de\u011fi\u015ftirebilir. Al\u0131m\u0131n\u0131z\u0131 takip ediyorsan\u0131z, kaloriyi ayarlamaya karar vermeden \u00f6nce hedefinizle birlikte birka\u00e7 haftal\u0131k kilo e\u011filiminizi kar\u015f\u0131la\u015ft\u0131r\u0131n.<\/p>\n<p>Hesaplay\u0131c\u0131, kad\u0131nlar i\u00e7in 1.200 kcal\/g\u00fcn\u00fcn, erkekler i\u00e7in 1.500 kcal\/g\u00fcn\u00fcn alt\u0131nda bir hedef belirlemez. Se\u00e7ti\u011finiz kilo verme hedefi bu alt s\u0131n\u0131r\u0131n alt\u0131na d\u00fc\u015ferse, sonu\u00e7 y\u00fckseltilmi\u015f hedefi g\u00f6sterir; bu da art\u0131k tam 500 kcal\/g\u00fcnl\u00fck azaltmay\u0131 temsil etmez. Bu s\u0131n\u0131rlar hesaplay\u0131c\u0131 kurallar\u0131d\u0131r; hedefin herkes i\u00e7in uygun ya da beslenme a\u00e7\u0131s\u0131ndan yeterli oldu\u011funu garanti etmezler. Belirtilen kilo verme h\u0131z\u0131 ve kilo alma miktar\u0131 da taahh\u00fct de\u011fil tahmindir.<\/p>\n<p>Mifflin\u2013St Jeor hesab\u0131 yaln\u0131zca kad\u0131n ya da erkek sabiti kullan\u0131r; v\u00fccut bile\u015fimindeki bireysel farklar\u0131 veya enerji ihtiyac\u0131n\u0131 de\u011fi\u015ftirebilecek durumlar\u0131 hesaba katmaz. Gebelik, emzirme, bir sa\u011fl\u0131k sorunu ya da yeme bozuklu\u011fu \u00f6yk\u00fcn\u00fcz varsa, yaln\u0131zca bu tahmine g\u00fcvenmek yerine ki\u015fiye \u00f6zg\u00fc dan\u0131\u015fmanl\u0131k al\u0131n.<\/p>\n<p>Buradaki karbonhidrat hedefi toplam karbonhidrat gram\u0131na dayan\u0131r; lif veya di\u011fer bile\u015fenleri d\u00fc\u015fmez. Bunlar\u0131 ayr\u0131 takip ediyorsan\u0131z <a href=\"https:\/\/wpcalc.com\/tr\/guzellik\/net-karbonhidrat-hesaplama\/\">net karbonhidrat hesaplay\u0131c\u0131s\u0131<\/a> ve <a href=\"https:\/\/wpcalc.com\/tr\/guzellik\/gunluk-lif-alimi-hesaplayici\/\">g\u00fcnl\u00fck lif al\u0131m\u0131 hesaplay\u0131c\u0131s\u0131<\/a> g\u0131da etiketlerini yorumlaman\u0131za yard\u0131mc\u0131 olabilir. Egzersize \u00f6zel bir karbonhidrat tahmini i\u00e7in <a href=\"https:\/\/wpcalc.com\/tr\/guzellik\/karbonhidrat-hesaplayici\/\">g\u00fcnl\u00fck karbonhidrat al\u0131m\u0131 hesaplay\u0131c\u0131s\u0131n\u0131<\/a> kullan\u0131n.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ya\u015f, cinsiyet, boy, kilo, aktivite d\u00fczeyi, hedef ve tercih etti\u011finiz kalori da\u011f\u0131l\u0131m\u0131ndan g\u00fcnl\u00fck kalori ile protein, karbonhidrat ve ya\u011f hedeflerinizi hesaplay\u0131n.<\/p>\n","protected":false},"author":3168,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[57],"class_list":["post-4120","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\/4120","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=4120"}],"version-history":[{"count":0,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/posts\/4120\/revisions"}],"wp:attachment":[{"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/media?parent=4120"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/categories?post=4120"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/tags?post=4120"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}