{"id":4206,"date":"2026-11-09T09:18:31","date_gmt":"2026-11-09T09:18:31","guid":{"rendered":"https:\/\/wpcalc.com\/tr\/guzellik\/keto-hesaplayici-keto-makrolari\/"},"modified":"2026-11-09T09:18:31","modified_gmt":"2026-11-09T09:18:31","slug":"keto-hesaplayici-keto-makrolari","status":"publish","type":"post","link":"https:\/\/wpcalc.com\/tr\/guzellik\/keto-hesaplayici-keto-makrolari\/","title":{"rendered":"Keto hesaplay\u0131c\u0131 \u2013 keto makrolar\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\">Ki\u015fisel keto makro hedeflerinizi belirleyin<\/h2><\/div><div class=\"calcdash-favorite group\">\n  <button type=\"button\" class=\"favorite\" id=\"favorite\" data-favorite-id=\"4206\" data-favorite-title=\"Keto makrolar\u0131\" data-favorite-url=\"https:\/\/wpcalc.com\/tr\/guzellik\/keto-hesaplayici-keto-makrolari\/\" data-favorite-excerpt=\"Cinsiyetinizi, ya\u015f\u0131n\u0131z\u0131, boyunuzu, kilonuzu, v\u00fccut ya\u011f\u0131n\u0131z\u0131, aktivite d\u00fczeyinizi ve hedefinizi girin; ki\u015fisel keto makrolar\u0131n\u0131z\u0131 \u00f6\u011frenin: g\u00fcnl\u00fck kalori ve net karbonhidrat, protein ile ya\u011f hedefleriniz, gram cinsinden g\u00fcnl\u00fck ve \u00f6\u011f\u00fcn ba\u015f\u0131na.\" 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\/keto-hesaplayici-keto-makrolari\/\" method=\"POST\" class=\"calculator\" id=\"calculator-4206\" data-post=\"4206\"><fieldset class=\"fieldset-input is-1\"><legend class=\"sr-only\">Giri\u015f alanlar\u0131<\/legend><div class=\"is-single field\" id=\"input-1\"><span class=\"font-semibold\">V\u00fccut bilgileriniz<\/span><\/div><div class=\"field\" id=\"input-2\"><label for=\"field-2\">Cinsiyet<\/label><div class=\"grid grid-cols-1\"><select id=\"field-2\" 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-3\"><label for=\"field-3\">Ya\u015f<\/label><input type=\"text\" name=\"ya\" id=\"field-3\" aria-describedby=\"calc-unit-3\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"16\" max=\"100\" value=\"35\"\/><div class=\"unit\" id=\"calc-unit-3\">y\u0131l<\/div><\/div><div class=\"field\" id=\"input-4\"><label for=\"field-4\">Boy bi\u00e7imi<\/label><div class=\"grid grid-cols-1\"><select id=\"field-4\" name=\"boy_biimi\"><option value=\"cm\" selected>Santimetre<\/option><option value=\"ft\">Fit 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-5\"><label for=\"field-5\">Boy<\/label><input type=\"text\" name=\"boy\" id=\"field-5\" aria-describedby=\"calc-unit-5\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"90\" max=\"250\" value=\"165\"\/><div class=\"unit\" id=\"calc-unit-5\">cm<\/div><\/div><div class=\"field\" id=\"input-6\" hidden><label for=\"field-6\">Boy (fit)<\/label><input type=\"text\" name=\"boy_fit\" id=\"field-6\" aria-describedby=\"calc-unit-6\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"3\" max=\"8\" value=\"5\"\/><div class=\"unit\" id=\"calc-unit-6\">ft<\/div><\/div><div class=\"field\" id=\"input-7\" hidden><label for=\"field-7\">Boy (in\u00e7)<\/label><input type=\"text\" name=\"boy_in\" id=\"field-7\" aria-describedby=\"calc-unit-7\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"0\" max=\"11.9\" value=\"5\"\/><div class=\"unit\" id=\"calc-unit-7\">in<\/div><\/div><div class=\"field\" id=\"input-8\"><label for=\"field-8\">Kilo<\/label><div class=\"field-group\"><input type=\"text\" name=\"kilo\" id=\"field-8\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"1\" value=\"70\"\/><div class=\"grid grid-cols-1\"><select id=\"field-9\" 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 is-checkbox\" id=\"input-9\"><input type=\"checkbox\" id=\"field-10\" value=\"1\"\/><label for=\"field-10\">V\u00fccut ya\u011f\u0131 y\u00fczdesini kullan\u0131n (daha isabetli BMH)<\/label><\/div><div class=\"field\" id=\"input-10\" hidden><label for=\"field-11\">V\u00fccut ya\u011f\u0131<\/label><input type=\"text\" name=\"vcut_ya\" id=\"field-11\" aria-describedby=\"calc-unit-11 calc-info-11\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"3\" max=\"60\" value=\"25\"\/><div class=\"unit\" id=\"calc-unit-11\">%<\/div><small id=\"calc-info-11\">DEXA taramas\u0131, biyoelektrik impedans (BIA) tart\u0131s\u0131 veya kaliper \u00f6l\u00e7\u00fcm\u00fcnden; ya da Navy y\u00f6ntemiyle yap\u0131lan tahminden alabilirsiniz.<\/small><\/div><div class=\"is-single field\" id=\"input-11\"><span class=\"font-semibold\">Aktivite ve hedef<\/span><\/div><div class=\"field\" id=\"input-12\"><label for=\"field-13\">Aktivite d\u00fczeyi<\/label><div class=\"grid grid-cols-1\"><select id=\"field-13\" name=\"aktivite_dzeyi\"><option value=\"1.2\">Hareketsiz (1,2)<\/option><option value=\"1.375\" selected>Hafif aktif (1,375)<\/option><option value=\"1.55\">Orta derecede 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-13\"><label for=\"field-14\">Hedef<\/label><div class=\"grid grid-cols-1\"><select id=\"field-14\" name=\"hedef\"><option value=\"lose\" selected>Ya\u011f vermek<\/option><option value=\"maintain\">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-14\" hidden><label for=\"field-15\">Kalori a\u00e7\u0131\u011f\u0131<\/label><input type=\"text\" name=\"kalori_a\" id=\"field-15\" aria-describedby=\"calc-unit-15 calc-info-15\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"10\" max=\"30\" value=\"20\"\/><div class=\"unit\" id=\"calc-unit-15\">%<\/div><small id=\"calc-info-15\">%10\u201330. %15\u201320 s\u00fcrd\u00fcr\u00fclebilir bir tempodur; %25&#039;in \u00fczerinde \u00e7o\u011fu insan kas kaybeder.<\/small><\/div><div class=\"field\" id=\"input-15\" hidden><label for=\"field-16\">Kalori fazlas\u0131<\/label><input type=\"text\" name=\"kalori_fazlas\" id=\"field-16\" aria-describedby=\"calc-unit-16 calc-info-16\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"5\" max=\"20\" value=\"10\"\/><div class=\"unit\" id=\"calc-unit-16\">%<\/div><small id=\"calc-info-16\">%5\u201320. K\u00fc\u00e7\u00fck bir fazlal\u0131k, kas kazan\u0131rken olu\u015facak ya\u011flanmay\u0131 s\u0131n\u0131rlar.<\/small><\/div><div class=\"is-single field\" id=\"input-16\"><span class=\"font-semibold\">Keto hedefleri<\/span><\/div><div class=\"field has-term\" id=\"input-17\"><label for=\"field-18\">Net karbonhidrat s\u0131n\u0131r\u0131<\/label><div class=\"term\">g<\/div>  <div class=\"absolute bottom-0 left-16 top-8 w-2 h-0.5 bg-blue-500\"><\/div><input type=\"text\" name=\"net_karbonhidrat_snr\" id=\"field-18\" aria-describedby=\"calc-unit-18 calc-info-18\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"0\" max=\"100\" value=\"20\"\/><div class=\"unit\" id=\"calc-unit-18\">g<\/div><small id=\"calc-info-18\">G\u00fcnde 20\u201325 g \u00e7o\u011fu ki\u015fiyi ketozda tutar; baz\u0131lar\u0131nda 50 g&#039;ya kadar da i\u015fe yarar.<\/small><\/div><div class=\"field has-term\" id=\"input-18\"><label for=\"field-19\">Ya\u011fs\u0131z k\u00fctle (kg) ba\u015f\u0131na protein<\/label><div class=\"term\">g\/kg<\/div>  <div class=\"absolute bottom-0 left-16 top-8 w-2 h-0.5 bg-blue-500\"><\/div><input type=\"text\" name=\"yasz_ktle_kg_bana_protein\" id=\"field-19\" aria-describedby=\"calc-unit-19 calc-info-19\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"0.5\" max=\"3.5\" value=\"1.6\"\/><div class=\"unit\" id=\"calc-unit-19\">g\/kg<\/div><small id=\"calc-info-19\">Kilogram ba\u015f\u0131na 0,8\u20131,0 g kaslar\u0131 korur; 1,6 g\/kg keto diyetinde tipik bir de\u011ferdir. Kalori a\u00e7\u0131\u011f\u0131nda 1,2 g\/kg alt\u0131 kas kayb\u0131 riski ta\u015f\u0131r.<\/small><\/div><div class=\"field\" id=\"input-19\"><label for=\"field-20\">G\u00fcnl\u00fck \u00f6\u011f\u00fcn say\u0131s\u0131<\/label><div class=\"grid grid-cols-1\"><select id=\"field-20\" name=\"gnlk_n_says\"><option value=\"2\">2 \u00f6\u011f\u00fcn<\/option><option value=\"3\" selected>3 \u00f6\u011f\u00fcn<\/option><option value=\"4\">4 \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=\"4206\">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> Keto makrolar\u0131n\u0131z<\/h3><div class=\"result-box\"><div class=\"field-result is-column\" id=\"output-1\"><span class=\"field-title\"><span>G\u00fcnl\u00fck kalori hedefi<\/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 keto makrolar\u0131<\/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>Makro da\u011f\u0131l\u0131m grafi\u011fi<\/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>\u00d6\u011f\u00fcn ba\u015f\u0131na da\u011f\u0131l\u0131m<\/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=\"4206\" 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>Keto makrolar\u0131 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} LBM &amp;= W\\left(1-\\frac{BF}{100}\\right) \\\\ BMR &amp;= 370 + 21.6 \\times LMB \\\\ BMR &amp;= 10W + 6.25H - 5A + s \\\\ TDEE &amp;= BMR \\times AF \\\\ T &amp;= TDEE \\times \\left(1 \\pm \\frac{d}{100}\\right) \\\\ C &amp;= \\text{net karbonhidrat s\u0131n\u0131r\u0131}, \\quad P = r \\times LBM \\\\ F &amp;= \\frac{T - 4C - 4P}{9} \\end{aligned} \\]\n<\/div>\r\n\t<\/figure>\r\n\t<\/p>\n<p><strong>Sembollerin anlamlar\u0131:<\/strong><\/p>\n<ul>\n<li>\\(W\\) \u2014 v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 (kg), \\(H\\) \u2014 boy (cm), \\(A\\) \u2014 ya\u015f (y\u0131l), \\(s\\) \u2014 erkeklerde +5, kad\u0131nlarda \u2212161<\/li>\n<li>\\(BF\\) \u2014 v\u00fccut ya\u011f\u0131 y\u00fczdesi, \\(LBM\\) \u2014 ya\u011fs\u0131z v\u00fccut k\u00fctlesi (kg)<\/li>\n<li>\\(BMR\\) \u2014 bazal metabolizma h\u0131z\u0131: v\u00fccut ya\u011f\u0131 biliniyorsa Katch\u2013McArdle (birinci denklem), bilinmiyorsa Mifflin\u2013St Jeor (ikinci denklem)<\/li>\n<li>\\(AF\\) \u2014 aktivite katsay\u0131s\u0131 (1,2\u20131,9), \\(d\\) \u2014 y\u00fczde cinsinden kalori a\u00e7\u0131\u011f\u0131 veya fazlas\u0131<\/li>\n<li>\\(T\\) \u2014 g\u00fcnl\u00fck kalori hedefi, \\(C\\) \u2014 net karbonhidrat (g), \\(P\\) \u2014 protein (g), \\(r\\) \u2014 ya\u011fs\u0131z k\u00fctle ba\u015f\u0131na protein (g\/kg), \\(F\\) \u2014 ya\u011f (g)<\/li>\n<\/ul>\n<p>Keto diyetinde \u00f6nce karbonhidrat ve protein belirlenir: karbonhidratlar sizi ketozda tutan s\u0131n\u0131r\u0131n alt\u0131nda kal\u0131r, protein ise ya\u011fs\u0131z k\u00fctlenize g\u00f6re ayarlan\u0131r. Kalan t\u00fcm kalorileri ya\u011f doldurur; \u00e7\u00fcnk\u00fc oynanabilen tek makro odur.<\/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>Keto makrolar\u0131 \u2013 hesaplama \u00f6rne\u011fi<\/h2><\/div>\r\n\r\n<\/p>\n<p><strong>\u00d6rnek:<\/strong> 35 ya\u015f\u0131nda, 165 cm boyunda, 70 kilogram a\u011f\u0131rl\u0131\u011f\u0131nda ve %25 v\u00fccut ya\u011f\u0131na sahip, hafif aktif (1,375) bir kad\u0131n; hedefi %20'lik bir a\u00e7\u0131kla ya\u011f kaybetmek, g\u00fcnde 20 g net karbonhidrat ve ya\u011fs\u0131z k\u00fctle ba\u015f\u0131na 1,6 g protein.<\/p>\n<p>\\[ LBM = 70 \\times (1 - 0.25) = 52.5 \\text{ kg}, \\quad BMR = 370 + 21.6 \\times 52.5 = 1504 \\text{ kcal} \\]<\/p>\n<p>\\[ TDEE = 1504 \\times 1.375 = 2068 \\text{ kcal}, \\quad T = 2068 \\times 0.8 = 1654 \\text{ kcal} \\]<\/p>\n<p>\\[ P = 1.6 \\times 52.5 = 84 \\text{ g}, \\quad F = \\frac{1654 - 20\\times4 - 84\\times4}{9} = \\frac{1238}{9} \\approx 138 \\text{ g} \\]<\/p>\n<p><strong>Sonu\u00e7:<\/strong> g\u00fcnde yakla\u015f\u0131k 1654 kcal: 20 g net karbonhidrat (kalorinin %5'i), 84 g protein (%20) ve 138 g ya\u011f (%75); 3 \u00f6\u011f\u00fcne b\u00f6l\u00fcn\u00fcnce \u00f6\u011f\u00fcn ba\u015f\u0131na yakla\u015f\u0131k 7 g karbonhidrat, 28 g protein ve 46 g ya\u011f.<\/p>\n<p>\n\r\n<\/section>\n<h2>Hesaplay\u0131c\u0131 nas\u0131l kullan\u0131l\u0131r<\/h2>\n<ol>\n<li><strong>Cinsiyetinizi<\/strong> se\u00e7in ve <strong>ya\u015f\u0131n\u0131z\u0131<\/strong> girin \u2014 ikisi de BMR tahmininde kullan\u0131l\u0131r.<\/li>\n<li>Bir <strong>boy format\u0131<\/strong> se\u00e7in (santimetre veya fit-in\u00e7) ve <strong>boy<\/strong> ile <strong>kilonuzu<\/strong> girin; kilo birimini kg ve pound aras\u0131nda de\u011fi\u015ftirebilirsiniz.<\/li>\n<li>V\u00fccut ya\u011f y\u00fczdenizi biliyorsan\u0131z (DEXA taramas\u0131, BIA tart\u0131 veya kaliper \u00f6l\u00e7\u00fcm\u00fcnden), <strong>Daha do\u011fru BMR i\u00e7in v\u00fccut ya\u011f y\u00fczdesini kullan<\/strong> se\u00e7ene\u011fini i\u015faretleyip de\u011feri girin. Hesaplay\u0131c\u0131 o zaman Katch\u2013McArdle form\u00fcl\u00fcne ge\u00e7er; de\u011fer girilmezse v\u00fccut ya\u011f\u0131, BMI'n\u0131zdan, ya\u015f\u0131n\u0131zdan ve cinsiyetinizden tahmin edilir.<\/li>\n<li><strong>Aktivite d\u00fczeyinizi<\/strong> se\u00e7in \u2014 katsay\u0131, en iyi haftan\u0131z\u0131 de\u011fil, tipik bir haftan\u0131z\u0131 yans\u0131tmal\u0131d\u0131r.<\/li>\n<li>Bir <strong>hedef<\/strong> se\u00e7in: ya\u011f kayb\u0131, kilo koruma veya kilo alma. Ya\u011f kayb\u0131 i\u00e7in <strong>kalori a\u00e7\u0131\u011f\u0131n\u0131<\/strong> (s\u00fcrd\u00fcr\u00fclebilir bir h\u0131z %15\u201320'dir), kilo almak i\u00e7in <strong>kalori fazlas\u0131n\u0131<\/strong> ayarlay\u0131n.<\/li>\n<li>Gerekirse keto hedeflerini ayarlay\u0131n: <strong>net karbonhidrat s\u0131n\u0131r\u0131<\/strong> (\u00e7o\u011fu insan\u0131 ketozda tutan aral\u0131k 20\u201325 g'd\u0131r) ve <strong>ya\u011fs\u0131z k\u00fctle ba\u015f\u0131na protein<\/strong> (ketoda tipik de\u011fer 1,6 g\/kg'd\u0131r).<\/li>\n<li><strong>G\u00fcnde ka\u00e7 \u00f6\u011f\u00fcn<\/strong> yedi\u011finizi se\u00e7erek \u00f6\u011f\u00fcn ba\u015f\u0131na da\u011f\u0131l\u0131m\u0131 g\u00f6r\u00fcn, sonra sonu\u00e7lar\u0131n\u0131z\u0131 okuyun: BMR ve TDEE ile birlikte g\u00fcnl\u00fck kalori hedefi, gram ve kalori y\u00fczdesi cinsinden makro tablosu, makro da\u011f\u0131l\u0131m grafi\u011fi ve \u00f6\u011f\u00fcn ba\u015f\u0131na miktarlar.<\/li>\n<\/ol>\n<h2>Keto makrolar\u0131 nedir ve sonu\u00e7 nas\u0131l okunur<\/h2>\n<p>Ketojenik diyetin \u00e7al\u0131\u015fma prensibi, net karbonhidratlar\u0131 (toplam karbonhidrat eksi lif), v\u00fccudunuz glukozu t\u00fcketip ya\u011f ve keton yakmaya ge\u00e7ecek kadar d\u00fc\u015f\u00fck tutmakt\u0131r. \u00c7o\u011fu insan i\u00e7in bu g\u00fcnde 20\u201325 g net karbonhidrat demektir; bu y\u00fczden hesaplamada \u00f6nce karbonhidrata s\u0131n\u0131r konur, kalori hedefine g\u00f6re ayarlanmaz.<\/p>\n<p>\u0130kinci s\u0131rada protein belirlenir. Kas k\u00fctlenizi koruyacak kadar y\u00fcksek olmal\u0131 \u2014 \u00f6zellikle kalori a\u00e7\u0131\u011f\u0131ndayken, eksik protein ya\u011fla birlikte kas kayb\u0131na yol a\u00e7ar \u2014 ama ya\u011f\u0131 k\u00f6\u015feye s\u0131k\u0131\u015ft\u0131rmayacak kadar da d\u00fc\u015f\u00fck kalmal\u0131d\u0131r. Hedefin toplam kiloya de\u011fil ya\u011fs\u0131z v\u00fccut k\u00fctlesine dayanmas\u0131n\u0131n nedeni budur: ayn\u0131 kiloda olan ama v\u00fccut ya\u011f\u0131 y\u00fczdesi farkl\u0131 iki ki\u015finin protein ihtiyac\u0131 farkl\u0131d\u0131r.<\/p>\n<p>Ya\u011f ise esnek makrodur. Karbonhidrat ve protein sabitlendi\u011finde, kalan kalorileri g\u00fcnl\u00fck hedefe ula\u015facak \u015fekilde ya\u011f kar\u015f\u0131lar. Bu y\u00fczden a\u00e7\u0131\u011f\u0131 veya fazlay\u0131 de\u011fi\u015ftirdi\u011finizde en \u00e7ok de\u011fi\u015fen de\u011fer ya\u011f gram\u0131d\u0131r: ketoda ya\u011f, enerji ayar\u0131n\u0131z\u0131n kadran\u0131d\u0131r. Hesaplay\u0131c\u0131 ya\u011f\u0131 kalorinin yakla\u015f\u0131k %60'\u0131n\u0131n alt\u0131nda g\u00f6steriyorsa, bu bile\u015fim art\u0131k g\u00fcvenilir bi\u00e7imde ketojenik olmayabilir.<\/p>\n<p>Sonu\u00e7 bir ba\u015flang\u0131\u00e7 noktas\u0131d\u0131r, kesin bir h\u00fck\u00fcm de\u011fil. 2\u20134 hafta boyunca kilonuzu ve kendinizi nas\u0131l hissetti\u011finizi izleyin; ya\u011f kayb\u0131 durursa, proteini kesmek yerine genellikle biraz daha b\u00fcy\u00fck bir a\u00e7\u0131k ya da daha fazla hareket daha iyi sonu\u00e7 verir. A\u00e7\u0131\u011f\u0131n i\u015fe yaray\u0131p yaramad\u0131\u011f\u0131n\u0131 g\u00f6rmek i\u00e7in <a href=\"https:\/\/wpcalc.com\/en\/beauty\/weight-loss-percentage-calculator\/\">kilo verme y\u00fczdesi hesaplay\u0131c\u0131s\u0131n\u0131<\/a> deneyin.<\/p>\n<h2>Aktivite katsay\u0131s\u0131 rehberi<\/h2>\n<table>\n<thead>\n<tr>\n<th>Aktivite d\u00fczeyi<\/th>\n<th>Katsay\u0131<\/th>\n<th>Tipik bir g\u00fcn<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>Hareketsiz<\/td>\n<td>1,2<\/td>\n<td>Masa ba\u015f\u0131 i\u015f, \u00e7ok az ya da hi\u00e7 egzersiz yok<\/td>\n<\/tr>\n<tr>\n<td>Hafif aktif<\/td>\n<td>1,375<\/td>\n<td>Haftada 1\u20133 g\u00fcn hafif egzersiz<\/td>\n<\/tr>\n<tr>\n<td>Orta d\u00fczeyde aktif<\/td>\n<td>1,55<\/td>\n<td>Haftada 3\u20135 g\u00fcn orta d\u00fczey egzersiz<\/td>\n<\/tr>\n<tr>\n<td>\u00c7ok aktif<\/td>\n<td>1,725<\/td>\n<td>Haftada 6\u20137 g\u00fcn yo\u011fun egzersiz<\/td>\n<\/tr>\n<tr>\n<td>A\u015f\u0131r\u0131 aktif<\/td>\n<td>1,9<\/td>\n<td>Bedensel i\u015f art\u0131 her g\u00fcn zorlu antrenman<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2>Varsay\u0131mlar ve s\u0131n\u0131rlamalar<\/h2>\n<ul>\n<li>BMR denklemleri tahmine dayan\u0131r \u2014 kusursuz girdilerle bile ger\u00e7ek bak\u0131m kalorileri %10\u201320 farkl\u0131 olabilir. \u0130nsanlar farkl\u0131d\u0131r.<\/li>\n<li>V\u00fccut ya\u011f\u0131n\u0131z\u0131 girmezseniz, bu de\u011fer BMI, ya\u015f ve cinsiyetten (Deurenberg form\u00fcl\u00fcyle) tahmin edilir. Bu kaba bir y\u00f6ntemdir ve kasl\u0131 ya da ileri ya\u015f yeti\u015fkinlerde daha az isabetlidir; \u00f6l\u00e7\u00fclm\u00fc\u015f bir de\u011fer her zaman daha iyidir. \u00d6l\u00e7\u00fcme dayal\u0131 bir v\u00fccut ya\u011f\u0131 de\u011feri i\u00e7in <a href=\"https:\/\/wpcalc.com\/tr\/guzellik\/ordu-vucut-yag-orani-hesaplayici\/\">asker\u00ee v\u00fccut ya\u011f\u0131 hesaplay\u0131c\u0131<\/a> onu \u00e7evre \u00f6l\u00e7\u00fcmlerinden tahmin eder.<\/li>\n<li>Spor salonlar\u0131ndaki BIA tart\u0131lar, hatta kaliperler bile birka\u00e7 puan sapabilir; v\u00fccut ya\u011f\u0131ndaki %3'l\u00fck bir hata hem protein hedefini hem Katch\u2013McArdle BMR de\u011ferini kayd\u0131r\u0131r.<\/li>\n<li>\u00d6\u011f\u00fcn ba\u015f\u0131na da\u011f\u0131l\u0131m, \u00f6\u011f\u00fcnlerin e\u015fit b\u00fcy\u00fckl\u00fckte oldu\u011funu varsayar. Ketoda bu zorunlu de\u011fildir \u2014 en \u00f6nemlisi g\u00fcnl\u00fck toplam makrolard\u0131r; yine de her \u00f6\u011f\u00fcn\u00fc yakla\u015f\u0131k 10\u201315 g net karbonhidrat\u0131n alt\u0131nda tutmak baz\u0131 insanlar\u0131n ketozda kalmas\u0131na yard\u0131mc\u0131 olur.<\/li>\n<li>Makro oranlar\u0131 tek ba\u015f\u0131na ketoza garanti vermez: karbonhidrat tolerans\u0131 ki\u015fiden ki\u015fiye de\u011fi\u015fir ve proteinin k\u00fc\u00e7\u00fck bir glukoz \u00fcretim etkisi vard\u0131r. Emin olman\u0131z gerekiyorsa kan keton \u00f6l\u00e7eri kullan\u0131n.<\/li>\n<li>%25'i a\u015fan a\u00e7\u0131klar ya da g\u00fcnde yakla\u015f\u0131k 1200 kcal'in (kad\u0131nlar) \/ 1500 kcal'in (erkekler) alt\u0131ndaki kaloriler nadiren iyi biter \u2014 kas kayb\u0131, yorgunluk ve geri t\u0131k\u0131nma riski ta\u015f\u0131rs\u0131n\u0131z. Hesaplay\u0131c\u0131 her iki durumda sizi uyar\u0131r.<\/li>\n<li>Diyabet ya da tansiyon ilac\u0131 kullan\u0131yorsan\u0131z, ketojenik diyete ge\u00e7i\u015f ihtiya\u00e7lar\u0131n\u0131z\u0131 h\u0131zla de\u011fi\u015ftirebilir \u2014 onu kalori a\u00e7\u0131\u011f\u0131yla birle\u015ftirmeden \u00f6nce doktorunuza dan\u0131\u015f\u0131n.<\/li>\n<\/ul>\n<h2>Pratik \u00f6neriler<\/h2>\n<ul>\n<li>Protein hedefini her g\u00fcn, \u00f6zellikle antrenman g\u00fcnlerinde kar\u015f\u0131lay\u0131n; bu bir \u00f6neri de\u011fil, alt s\u0131n\u0131rd\u0131r.<\/li>\n<li>\u0130lk birka\u00e7 hafta net karbonhidratlar\u0131 say\u0131n (toplam karbonhidrat eksi lif) ve yiyecekleri tart\u0131n \u2014 gizli karbonhidratlar, insanlar\u0131n ketoza ula\u015famamas\u0131n\u0131n bir numaral\u0131 nedenidir.<\/li>\n<li>Kendinizi g\u00fcn\u00fcn ayn\u0131 saatinde tart\u0131n ve g\u00fcnl\u00fck de\u011fil, haftal\u0131k ortalamalar\u0131 kar\u015f\u0131la\u015ft\u0131r\u0131n.<\/li>\n<li>Ya\u011f gram\u0131n\u0131 y\u00fcksek ayarlamaktan korkmay\u0131n: protein ve karbonhidrat\u0131n aksine, ya\u011f\u0131n ketoda kalori hedefinin \u00f6tesinde ayr\u0131 bir fizyolojik s\u0131n\u0131r\u0131 yoktur. Keto olmayan bir diyette ayn\u0131 mant\u0131k i\u00e7in <a href=\"https:\/\/wpcalc.com\/tr\/guzellik\/makro-hesaplayici-protein-karbonhidrat-yag\/\">makro hesaplay\u0131c\u0131ya<\/a> bak\u0131n.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Cinsiyetinizi, ya\u015f\u0131n\u0131z\u0131, boyunuzu, kilonuzu, v\u00fccut ya\u011f\u0131n\u0131z\u0131, aktivite d\u00fczeyinizi ve hedefinizi girin; ki\u015fisel keto makrolar\u0131n\u0131z\u0131 \u00f6\u011frenin: g\u00fcnl\u00fck kalori ve net karbonhidrat, protein ile ya\u011f hedefleriniz, gram cinsinden g\u00fcnl\u00fck ve \u00f6\u011f\u00fcn ba\u015f\u0131na.<\/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-4206","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\/4206","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=4206"}],"version-history":[{"count":0,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/posts\/4206\/revisions"}],"wp:attachment":[{"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/media?parent=4206"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/categories?post=4206"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/tags?post=4206"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}