{"id":92,"date":"2026-10-03T11:30:39","date_gmt":"2026-10-03T10:30:39","guid":{"rendered":"https:\/\/wpcalc.com\/tr\/ogun-basina-ortalama-kalori\/"},"modified":"2026-10-03T11:30:39","modified_gmt":"2026-10-03T10:30:39","slug":"ogun-basina-ortalama-kalori","status":"publish","type":"post","link":"https:\/\/wpcalc.com\/tr\/guzellik\/ogun-basina-ortalama-kalori\/","title":{"rendered":"G\u00fcnde \u00d6\u011f\u00fcn Ba\u015f\u0131na Ortalama Kalori"},"content":{"rendered":"<style id=\"wpcoderpro-inline-64\">.field-value b {\r\n\tcolor: #000000;\r\n}\r\n\r\n.field-value ul {\r\n\tmargin: 8px 0 8px 8px;\r\n}<\/style><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 \u00d6\u011f\u00fcn Ba\u015f\u0131na Kalori Hesaplay\u0131c\u0131s\u0131<\/h2><\/div><div class=\"calcdash-favorite group\">\n  <button type=\"button\" class=\"favorite\" id=\"favorite\" data-favorite-id=\"92\" data-favorite-title=\"G\u00fcnde \u00d6\u011f\u00fcn Ba\u015f\u0131na Ortalama Kalori\" data-favorite-url=\"https:\/\/wpcalc.com\/tr\/guzellik\/ogun-basina-ortalama-kalori\/\" data-favorite-excerpt=\"G\u00fcnl\u00fck kalori hedefini \u00f6\u011f\u00fcnlere ve ara \u00f6\u011f\u00fcnlere b\u00f6l\u00fcn. Toplam kalorinizi, karbonhidrat, protein ve ya\u011f y\u00fczdelerini girin, ard\u0131ndan bir \u00f6\u011f\u00fcn d\u00fczeni se\u00e7erek her yeme f\u0131rsat\u0131 i\u00e7in kalori ve tahmini makro gram de\u011ferlerini g\u00f6r\u00fcn.\" 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\/ogun-basina-ortalama-kalori\/\" method=\"POST\" class=\"calculator\" id=\"calculator-92\" data-post=\"92\"><fieldset class=\"fieldset-input\"><legend class=\"sr-only\">Giri\u015f alanlar\u0131<\/legend><div class=\"field\" id=\"input-1\"><label for=\"field-1\">G\u00fcnl\u00fck Toplam Kalori<\/label><input type=\"text\" name=\"gnlk_toplam_kalori\" id=\"field-1\" aria-describedby=\"calc-unit-1\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"1200\" value=\"2200\"\/><div class=\"unit\" id=\"calc-unit-1\">kal<\/div><\/div><div class=\"field\" id=\"input-2\"><label for=\"field-2\">Karbonhidrat<\/label><input type=\"text\" name=\"karbonhidrat\" id=\"field-2\" aria-describedby=\"calc-unit-2\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"0\" max=\"100\" value=\"35\"\/><div class=\"unit\" id=\"calc-unit-2\">%<\/div><\/div><div class=\"field\" id=\"input-3\"><label for=\"field-3\">Protein<\/label><input type=\"text\" name=\"protein\" id=\"field-3\" aria-describedby=\"calc-unit-3\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"0\" max=\"100\" value=\"50\"\/><div class=\"unit\" id=\"calc-unit-3\">%<\/div><\/div><div class=\"field\" id=\"input-4\"><label for=\"field-4\">Ya\u011f<\/label><input type=\"text\" name=\"ya\" id=\"field-4\" aria-describedby=\"calc-unit-4\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"0\" max=\"100\" value=\"15\"\/><div class=\"unit\" id=\"calc-unit-4\">%<\/div><\/div><div class=\"field\" id=\"input-5\"><label for=\"field-5\">Tercih edilen \u00f6\u011f\u00fcn s\u0131kl\u0131\u011f\u0131<\/label><div class=\"grid grid-cols-1\"><select id=\"field-5\" name=\"tercih_edilen_n_skl\"><option value=\"5\">3 \u00f6\u011f\u00fcn, 2 ara \u00f6\u011f\u00fcn<\/option><option value=\"6\">3 \u00f6\u011f\u00fcn, 3 ara \u00f6\u011f\u00fcn<\/option><option value=\"1\">5 \u00f6\u011f\u00fcn, e\u015fit b\u00f6l\u00fcnm\u00fc\u015f<\/option><option value=\"2\">6 \u00f6\u011f\u00fcn, e\u015fit b\u00f6l\u00fcnm\u00fc\u015f<\/option><option value=\"3\">5 \u00f6\u011f\u00fcn, azalan kalori<\/option><option value=\"4\">6 \u00f6\u011f\u00fcn, azalan kalori<\/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=\"92\">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 is-column\" id=\"output-1\"><span class=\"field-title\"><span>\u00d6\u011f\u00fcn\/ara \u00f6\u011f\u00fcn ba\u015f\u0131na kalori da\u011f\u0131l\u0131m\u0131<\/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><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=\"92\" 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>G\u00fcnde \u00d6\u011f\u00fcn Ba\u015f\u0131na Ortalama Kalori 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}C_i&amp;=\\operatorname{round}(C\\times w_i)\\\\G_{c,i}&amp;=\\operatorname{round}(C_i\\times p_c\/4)\\\\G_{p,i}&amp;=\\operatorname{round}(C_i\\times p_p\/4)\\\\G_{f,i}&amp;=\\operatorname{round}(C_i\\times p_f\/9)\\end{aligned}\\]\n<\/div>\r\n\t<\/figure>\r\n\t<\/p>\n<p><strong>Buradaki:<\/strong><\/p>\n<ul>\n<li>\\(C\\) \u2014 g\u00fcnl\u00fck toplam kalori (kcal).<\/li>\n<li>\\(C_i\\) \u2014 \\(i\\) numaral\u0131 \u00f6\u011f\u00fcne veya ara \u00f6\u011f\u00fcne ayr\u0131lan kalori (kcal).<\/li>\n<li>\\(w_i\\) \u2014 o \u00f6\u011f\u00fcn\u00fcn veya ara \u00f6\u011f\u00fcn\u00fcn g\u00fcnl\u00fck kaloriden ald\u0131\u011f\u0131 pay, se\u00e7ilen \u00f6\u011f\u00fcn d\u00fczenine g\u00f6re belirlenir. E\u015fit b\u00f6l\u00fcnm\u00fc\u015f \u00f6\u011f\u00fcnler i\u00e7in \\(w_i=1\/n\\); burada \\(n\\) \u00f6\u011f\u00fcn say\u0131s\u0131d\u0131r.<\/li>\n<li>\\(p_c\\), \\(p_p\\) ve \\(p_f\\) \u2014 ondal\u0131k olarak girilen karbonhidrat, protein ve ya\u011f y\u00fczdeleri; \u00f6rne\u011fin %35, \\(0.35\\) olarak yaz\u0131l\u0131r.<\/li>\n<li>\\(G_{c,i}\\), \\(G_{p,i}\\) ve \\(G_{f,i}\\) \u2014 o \u00f6\u011f\u00fcn veya ara \u00f6\u011f\u00fcn i\u00e7in tahmini karbonhidrat, protein ve ya\u011f gram de\u011ferleri.<\/li>\n<\/ul>\n<p>Hesaplay\u0131c\u0131, g\u00fcnl\u00fck kalorinizin bir pay\u0131n\u0131 her yeme f\u0131rsat\u0131na atar, ard\u0131ndan makro gram de\u011ferlerini karbonhidrat veya protein i\u00e7in gram ba\u015f\u0131na 4 kcal ve ya\u011f i\u00e7in gram ba\u015f\u0131na 9 kcal kullanarak tahmin eder. Her kalori ve gram sonucunu tam say\u0131ya yuvarlar.<\/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>G\u00fcnde \u00d6\u011f\u00fcn Ba\u015f\u0131na Ortalama Kalori \u2013 Hesaplama \u00d6rne\u011fi<\/h2><\/div>\r\n\r\n<\/p>\n<p><strong>\u00d6rnek:<\/strong> Varsay\u0131lan 2.200 g\u00fcnl\u00fck kaloriyi, %35 karbonhidrat, %50 protein ve %15 ya\u011f de\u011ferlerini girin. \"3 \u00f6\u011f\u00fcn, 2 ara \u00f6\u011f\u00fcn\" se\u00e7ene\u011fini se\u00e7in. Her \u00f6\u011f\u00fcn g\u00fcnl\u00fck kalorinin %25'ini; her ara \u00f6\u011f\u00fcn %12,5'ini al\u0131r.<\/p>\n<p>\\[\\begin{aligned}\\text{Her \u00f6\u011f\u00fcn}&amp;=2{,}200\\times0.25=550\\text{ kcal}\\\\\\text{Her ara \u00f6\u011f\u00fcn}&amp;=2{,}200\\times0.125=275\\text{ kcal}\\\\\\text{\u00d6\u011f\u00fcn makrolar\u0131}&amp;=\\operatorname{round}(550\\times0.35\/4),\\ \\operatorname{round}(550\\times0.50\/4),\\ \\operatorname{round}(550\\times0.15\/9)\\\\&amp;=48\\text{ g karbonhidrat},\\ 69\\text{ g protein},\\ 9\\text{ g ya\u011f}\\\\\\text{Ara \u00f6\u011f\u00fcn makrolar\u0131}&amp;=24\\text{ g karbonhidrat},\\ 34\\text{ g protein},\\ 5\\text{ g ya\u011f}\\end{aligned}\\]<\/p>\n<p><strong>Sonu\u00e7:<\/strong> 1, 2 ve 3. \u00f6\u011f\u00fcnler 550'\u015fer kcal; 1 ve 2. ara \u00f6\u011f\u00fcnler 275'er kcal'dir. Toplamda 2.200 kcal eder. Yukar\u0131da g\u00f6sterilen makro gram de\u011ferleri s\u0131ras\u0131yla her \u00f6\u011f\u00fcne veya her ara \u00f6\u011f\u00fcne aittir.<\/p>\n<p>\n\r\n<\/section>\n<h2>Hesaplay\u0131c\u0131 nas\u0131l kullan\u0131l\u0131r<\/h2>\n<ol>\n<li><strong>G\u00fcnl\u00fck Toplam Kalori<\/strong> alan\u0131na kalori hedefinizi girin. Alan 2.200 cal de\u011ferinden ba\u015flar ve en az 1.200 cal olabilir.<\/li>\n<li>G\u00fcnl\u00fck kalorinizden <strong>Karbonhidrat<\/strong>, <strong>Protein<\/strong> ve <strong>Ya\u011f<\/strong> ile almak istedi\u011finiz y\u00fczdeleri girin. Bu \u00fc\u00e7 y\u00fczdenin toplam\u0131 %100 olmal\u0131d\u0131r.<\/li>\n<li>Bir <strong>Tercih edilen \u00f6\u011f\u00fcn s\u0131kl\u0131\u011f\u0131<\/strong> se\u00e7in. Kalorileri be\u015f veya alt\u0131 \u00f6\u011f\u00fcne e\u015fit b\u00f6labilir, kademeli bir \u00f6\u011f\u00fcn d\u00fczeni kullanabilir ya da iki veya \u00fc\u00e7 ara \u00f6\u011f\u00fcnl\u00fc \u00fc\u00e7 \u00f6\u011f\u00fcn se\u00e7ebilirsiniz.<\/li>\n<li><strong>\u00d6\u011f\u00fcn\/ara \u00f6\u011f\u00fcn ba\u015f\u0131na kalori da\u011f\u0131l\u0131m\u0131n\u0131<\/strong> okuyun. Her sat\u0131r, o \u00f6\u011f\u00fcn veya ara \u00f6\u011f\u00fcn i\u00e7in bir kalori hedefi ve tahmini karbonhidrat, protein ve ya\u011f gram de\u011ferlerini verir.<\/li>\n<\/ol>\n<h2>\u00d6\u011f\u00fcn da\u011f\u0131l\u0131m\u0131 ne anlama gelir<\/h2>\n<p>Bu hesaplay\u0131c\u0131, g\u00fcnl\u00fck kalori hedefini se\u00e7ti\u011finiz d\u00fczendeki yeme f\u0131rsatlar\u0131na da\u011f\u0131t\u0131r. Sizin ki\u015fisel olarak ka\u00e7 kaloriye ihtiyac\u0131n\u0131z oldu\u011funu belirlemez. Hen\u00fcz bir g\u00fcnl\u00fck hedef belirlemediyseniz, <a href=\"https:\/\/wpcalc.com\/tr\/guzellik\/gunluk-kalori-ihtiyaci\/\">G\u00fcnl\u00fck Gerekli Kalori Al\u0131m\u0131 hesaplay\u0131c\u0131s\u0131<\/a> tek tek \u00f6\u011f\u00fcnleri planlamadan \u00f6nce bir hedef tahmin etmenize yard\u0131mc\u0131 olabilir.<\/p>\n<p>\"\u00d6\u011f\u00fcn ba\u015f\u0131na ortalama kalori\" ifadesi e\u015fit b\u00f6l\u00fcnm\u00fc\u015f se\u00e7enekler i\u00e7in kullan\u0131\u015fl\u0131 bir tan\u0131mlamad\u0131r: her \u00f6\u011f\u00fcn\u00fcn hedefi ayn\u0131d\u0131r. Di\u011fer se\u00e7eneklerde sonu\u00e7 tek bir ortalama de\u011fil, bir <em>da\u011f\u0131l\u0131md\u0131r<\/em>. \u00d6rne\u011fin, \u00fc\u00e7 \u00f6\u011f\u00fcn ve iki ara \u00f6\u011f\u00fcnde her \u00f6\u011f\u00fcn g\u00fcnl\u00fck kalorinin %25'ini, her ara \u00f6\u011f\u00fcn %12,5'ini al\u0131r. B\u00f6ylece ara \u00f6\u011f\u00fcn, kalori a\u00e7\u0131s\u0131ndan bir \u00f6\u011f\u00fcn\u00fcn yar\u0131s\u0131 b\u00fcy\u00fckl\u00fc\u011f\u00fcndedir.<\/p>\n<p>Karbonhidrat, protein ve ya\u011f alanlar\u0131 gram de\u011fil, kalori da\u011f\u0131l\u0131m\u0131n\u0131 tan\u0131mlar. Hesaplay\u0131c\u0131 her pay\u0131 standart enerji de\u011ferlerini kullanarak yakla\u015f\u0131k grama d\u00f6n\u00fc\u015ft\u00fcr\u00fcr. Bu rakamlar, planlanan bir \u00f6\u011f\u00fcn\u00fc hedefiyle kar\u015f\u0131la\u015ft\u0131rman\u0131za yard\u0131mc\u0131 olabilir; ancak her \u00f6\u011f\u00fcnde her gram\u0131 tam tutturman\u0131z gerekmez. G\u00fcnl\u00fck miktarlar\u0131 belirleme konusunda yard\u0131m i\u00e7in <a href=\"https:\/\/wpcalc.com\/tr\/guzellik\/karbonhidrat-hesaplayici\/\">G\u00fcnl\u00fck Karbonhidrat Al\u0131m\u0131<\/a>, <a href=\"https:\/\/wpcalc.com\/tr\/guzellik\/protein-hesaplama\/\">G\u00fcnl\u00fck Protein Al\u0131m\u0131<\/a> ve <a href=\"https:\/\/wpcalc.com\/tr\/guzellik\/gunluk-yag-alimi-hesaplayici\/\">G\u00fcnl\u00fck Ya\u011f Al\u0131m\u0131<\/a> hesaplay\u0131c\u0131lar\u0131na bak\u0131n.<\/p>\n<h2>\u00d6\u011f\u00fcn d\u00fczenleri, varsay\u0131mlar ve s\u0131n\u0131rlamalar<\/h2>\n<p>Se\u00e7ilen d\u00fczen, her sat\u0131rda kullan\u0131lan paylar\u0131 belirler. <strong>3 \u00f6\u011f\u00fcn, 2 ara \u00f6\u011f\u00fcn<\/strong> i\u00e7in s\u0131ralama %25, %12,5, %25, %12,5 ve %25'tir. <strong>3 \u00f6\u011f\u00fcn, 3 ara \u00f6\u011f\u00fcn<\/strong> i\u00e7in %25, %10, %25, %10, %20 ve %10'dur. \u0130ki <strong>e\u015fit b\u00f6l\u00fcnm\u00fc\u015f<\/strong> se\u00e7enek, g\u00fcnl\u00fck hedefi be\u015fe veya alt\u0131ya b\u00f6ler. <strong>5 \u00f6\u011f\u00fcn, kademeli kalori<\/strong> %25, %25, %20, %15 ve %15 kullan\u0131r.<\/p>\n<p><strong>6 \u00f6\u011f\u00fcn, kademeli kalori<\/strong> se\u00e7ene\u011fine dikkat: \u00f6nceden ayarlanm\u0131\u015f paylar\u0131 %21,8, ortadaki d\u00f6rt \u00f6\u011f\u00fcn\u00fcn her biri i\u00e7in %16,6 ve son \u00f6\u011f\u00fcn i\u00e7in %12,5'tir. Bunlar toplamda <strong>%100,7<\/strong> eder; dolay\u0131s\u0131yla bu se\u00e7enek, yuvarlama yap\u0131lmadan \u00f6nce bile girilen g\u00fcnl\u00fck kalori hedefinden biraz daha fazlas\u0131n\u0131 atar. Girilen toplam i\u00e7inde kalmak \u00f6nemliyse farkl\u0131 bir d\u00fczen se\u00e7in.<\/p>\n<p>Her sat\u0131r\u0131n kalorisi ve makro gram\u0131 ayr\u0131 ayr\u0131 yuvarlan\u0131r. Bu nedenle, g\u00f6r\u00fcnt\u00fclenen gram de\u011ferlerini tekrar kaloriye \u00e7evirmek g\u00f6r\u00fcnt\u00fclenen kalori hedefini tam olarak vermeyebilir; e\u015fit b\u00f6l\u00fcnm\u00fc\u015f kalori sat\u0131rlar\u0131 da toplamda g\u00fcnl\u00fck hedeften biraz fazla veya eksik olabilir. Hesaplay\u0131c\u0131, makro y\u00fczdeleri %100 etmedi\u011finde sizi uyar\u0131r; bu y\u00fczden sonu\u00e7lara g\u00fcvenmeden \u00f6nce bu toplam\u0131 kontrol edin. Varsay\u0131lan %35 karbonhidrat, %50 protein ve %15 ya\u011f de\u011feri \u00f6rnek bir girdidir, evrensel bir \u00f6neri de\u011fildir.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>G\u00fcnl\u00fck kalori hedefini \u00f6\u011f\u00fcnlere ve ara \u00f6\u011f\u00fcnlere b\u00f6l\u00fcn. Toplam kalorinizi, karbonhidrat, protein ve ya\u011f y\u00fczdelerini girin, ard\u0131ndan bir \u00f6\u011f\u00fcn d\u00fczeni se\u00e7erek her yeme f\u0131rsat\u0131 i\u00e7in kalori ve tahmini makro gram de\u011ferlerini g\u00f6r\u00fcn.<\/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-92","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\/92","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=92"}],"version-history":[{"count":4,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/posts\/92\/revisions"}],"predecessor-version":[{"id":3134,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/posts\/92\/revisions\/3134"}],"wp:attachment":[{"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/media?parent=92"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/categories?post=92"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/tags?post=92"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}