{"id":13326,"date":"2024-07-03T00:00:03","date_gmt":"2024-07-03T00:00:03","guid":{"rendered":"https:\/\/fitolympia.com\/?p=13326"},"modified":"2024-07-03T15:42:02","modified_gmt":"2024-07-03T15:42:02","slug":"how-to-identify-if-your-bmr-is-suitable-for-your-age","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/how-to-identify-if-your-bmr-is-suitable-for-your-age\/","title":{"rendered":"BMR&#8217;NIZIN YA\u015eINIZA UYGUN OLUP OLMADI\u011eINI NASIL BELIRLEYESINIZ?"},"content":{"rendered":"<\/p>\n<p>G\u00fcn boyunca v\u00fccudunuz temel i\u015flevlerini yerine getirirken belirli say\u0131da kalori yakar. Bazal Metabolizma H\u0131z\u0131 (BMR), g\u00fcn i\u00e7in ihtiyac\u0131n\u0131z olan temel kalori miktar\u0131n\u0131 hesaplar. \u0130\u015fte BMR hakk\u0131nda bilmeniz gerekenler ve ya\u015fland\u0131k\u00e7a bile sa\u011fl\u0131kl\u0131 kalmak i\u00e7in nas\u0131l kullanabilece\u011finiz.<\/p>\n<p><strong>Bilmeniz Gerekenler:<\/strong><\/p>\n<ul>\n<li>Bazal Metabolizma H\u0131z\u0131 (BMR) Nedir?<\/li>\n<li>Ya\u015f\u0131n\u0131z BMR&#8217;nizi nas\u0131l etkiler?<\/li>\n<li>\u0130deal BMR&#8217;nizi Nas\u0131l Hesaplayabilirsiniz?<\/li>\n<\/ul>\n<p><strong>Bazal Metabolizma H\u0131z\u0131 Nedir?<\/strong><\/p>\n<p>V\u00fccut enerjiyi sadece akci\u011ferler, kalp, b\u00f6brekler, ba\u011f\u0131rsaklar, sinir sistemi, karaci\u011fer, cilt ve kaslar gibi organlar\u0131 korumak i\u00e7in kullan\u0131r. Bazal Metabolizma H\u0131z\u0131 (BMR), a\u015fa\u011f\u0131dakiler yaparken yakt\u0131\u011f\u0131n\u0131z kalorileri hesaplar:<\/p>\n<ul>\n<li><strong>nefes alma<\/strong>,<\/li>\n<li>s\u0131cakl\u0131k d\u00fczenlemesi,<\/li>\n<li>kan dola\u015f\u0131m\u0131,<\/li>\n<li>beslenme i\u015fleme<\/li>\n<li>h\u00fccre \u00fcretimi.<\/li>\n<\/ul>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" class=\"wp-image-58931\" src=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2021\/06\/What-is-Basal-Metabolic-Rate.jpg\" alt=\"What is Basal Metabolic Rate\" \/><\/figure>\n<\/div>\n<p>BMR, Toplam G\u00fcnl\u00fck Enerji Harcaman\u0131z\u0131 (TDEE) belirlemenize yard\u0131mc\u0131 olur, bu nedenle ya\u015fam tarz\u0131n\u0131za g\u00f6re yeterli say\u0131da kalori t\u00fcketip t\u00fcketmedi\u011finizi hesaplaman\u0131za yard\u0131mc\u0131 olabilir. Bu \u015fekilde, \u00f6zellikle\u00a0<strong>kilonuzu kontrol alt\u0131nda tutmak<\/strong>\u00a0ve v\u00fccudunuzda kas k\u00fctlesi olu\u015fturmak istiyorsan\u0131z, kalori t\u00fcketiminizi izlemek yararl\u0131 olabilir.<\/p>\n<p><strong>Ya\u015f\u0131n\u0131z BMR&#8217;nizi nas\u0131l etkiler?<\/strong><\/p>\n<p>Metabolizman\u0131z, v\u00fccudunuzun \u00e7al\u0131\u015fmas\u0131n\u0131 sa\u011flamak i\u00e7in gereken t\u00fcm kimyasal reaksiyonlar\u0131 i\u00e7erir.\u00a0<strong>Metabolizma h\u0131z\u0131n\u0131z ne<\/strong>kadar h\u0131zl\u0131 olursa, o kadar fazla kalori yakars\u0131n\u0131z. Ya\u015fland\u0131k\u00e7a metabolizma h\u0131z\u0131 d\u00fc\u015fme e\u011filimindedir, bu da BMR&#8217;nizi d\u00fc\u015f\u00fcr\u00fcr.<\/p>\n<p>\u00d6rne\u011fin, bir \u00e7al\u0131\u015fma \u00fc\u00e7 grup insan\u0131n BMR&#8217;sini hesaplam\u0131\u015ft\u0131r: i) 20-34 ya\u015flar\u0131 aras\u0131nda, ii) 60-74 ya\u015f aras\u0131 ve iii) 90 ya\u015f\u0131n \u00fczerinde. En gen\u00e7 grupla kar\u015f\u0131la\u015ft\u0131r\u0131ld\u0131\u011f\u0131nda, 60-74 ya\u015f aras\u0131 insanlar kabaca 122 daha az kalori yakarken, 90 ya\u015f\u0131n \u00fczerindeki insanlar yakla\u015f\u0131k 422 daha az kalori yakt\u0131.<\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" class=\"wp-image-58932\" src=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2021\/06\/How-does-your-age-affect-your-BMR.jpg\" alt=\"How does your age affect your BMR\" \/><\/figure>\n<\/div>\n<p>\u0130\u015fte ya\u015f\u0131n\u0131z\u0131n BMR&#8217;nizi etkilemesinin nedenlerinden baz\u0131lar\u0131.<\/p>\n<ul>\n<li><strong>Yava\u015f metabolik s\u00fcre\u00e7ler<\/strong><\/li>\n<\/ul>\n<p>Mitokondri h\u00fccreleriniz i\u00e7in enerji \u00fcretirken sodyum-potasyum pompalar\u0131 sinir uyar\u0131lar\u0131n\u0131n yan\u0131 s\u0131ra kas ve kalp kas\u0131lmalar\u0131 olu\u015fturur. Bu bile\u015fenlerin her ikisi de ya\u015fland\u0131k\u00e7a yava\u015flar, bu da metabolik h\u0131z\u0131n\u0131z\u0131 giderek azalt\u0131r.<\/p>\n<ul>\n<li><strong>Kas kayb\u0131<\/strong><\/li>\n<\/ul>\n<p>Ortalama bir yeti\u015fkin, 30 ya\u015f\u0131na girdikten sonra her on y\u0131lda bir kas k\u00fctlesinin% 3-8&#8217;i aras\u0131nda herhangi bir yerde kaybedebilir. Bu, fiziksel aktivitedeki bir azalmadan kaynaklanabilir, ayn\u0131 zamanda b\u00fcy\u00fcme hormonlar\u0131, testosteron veya \u00f6strojen \u00fcretiminin de azalmas\u0131ndan kaynaklanabilir.<\/p>\n<ul>\n<li><strong>Azalt\u0131lm\u0131\u015f etkinlik<\/strong><\/li>\n<\/ul>\n<p>Egzersizlerde ve di\u011fer fiziksel aktivitelerde aktif kald\u0131\u011f\u0131n\u0131z s\u00fcre ya\u015fland\u0131k\u00e7a d\u00fc\u015fme e\u011filimindedir. Bu, g\u00fcn i\u00e7inde daha az kalori yakt\u0131\u011f\u0131n\u0131z anlam\u0131na gelir ve bu da daha yava\u015f bir metabolizmaya yol a\u00e7ar.<\/p>\n<p><strong>\u0130deal BMR&#8217;nizi Nas\u0131l Hesaplayabilirsiniz?<\/strong><\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" class=\"wp-image-58933\" src=\"https:\/\/www.adityabirlacapital.com\/healthinsurance\/active-together\/wp-content\/uploads\/2021\/06\/How-to-Calculate-your-ideal-BMR.jpg\" alt=\"How to Calculate your ideal BMR\" \/><\/figure>\n<\/div>\n<p>Geleneksel olarak ideal BMR&#8217;nizin normal aral\u0131\u011f\u0131 ya\u015f ve cinsiyete g\u00f6re belirlenirdi. \u0130\u015fte ya\u015f diliminize g\u00f6re &#8216;BMR i\u00e7in DuBois normal standartlar\u0131&#8217; k\u0131r\u0131l\u0131m\u0131:<\/p>\n<figure class=\"wp-block-table\">\n<table>\n<tbody>\n<tr>\n<td>ya\u015f<\/td>\n<td>Erkek (saat ba\u015f\u0131na kalori)<\/td>\n<td>Kad\u0131n (saat ba\u015f\u0131na kalori)<\/td>\n<\/tr>\n<tr>\n<td>20\u201329<\/td>\n<td>39.5<\/td>\n<td>37.0<\/td>\n<\/tr>\n<tr>\n<td>30\u201339<\/td>\n<td>39.5<\/td>\n<td>36.5<\/td>\n<\/tr>\n<tr>\n<td>40\u201349<\/td>\n<td>38.5<\/td>\n<td>36.5<\/td>\n<\/tr>\n<tr>\n<td>50\u201359<\/td>\n<td>37.5<\/td>\n<td>35.0<\/td>\n<\/tr>\n<tr>\n<td>60\u201369<\/td>\n<td>36.5<\/td>\n<td>34.0<\/td>\n<\/tr>\n<tr>\n<td>70\u201379<\/td>\n<td>35.5<\/td>\n<td>33.0<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<p>Bununla birlikte, BMR form\u00fcl\u00fc geli\u015fti ve \u015fimdi hesaplamada boy ve a\u011f\u0131rl\u0131k da i\u00e7eriyor. \u0130\u015fte BMR i\u00e7in Revize Harris-Benedict Denklemi:<\/p>\n<p><strong>Erkek<\/strong>: 66,5 + (kgs&#8217;de 13,75 x a\u011f\u0131rl\u0131k) + (cms&#8217;de 5,003 x heigh) \u2013 (6,775 x ya\u015f)<\/p>\n<p><strong>Kad\u0131n<\/strong>: 655.1 + (kgs&#8217;de 9.563 x a\u011f\u0131rl\u0131k) + (cms&#8217;de 1.850 x heigh) &#8211; (4.676 x ya\u015f)<\/p>\n<p>Bu form\u00fcl\u00fc kullanabilir veya uygulaman\u0131n g\u00f6sterge tablosu b\u00f6l\u00fcm\u00fcnde\u00a0<strong>bazal metabolik h\u0131z hesaplay\u0131c\u0131m\u0131z\u0131<\/strong>\u00a0kullanabilir ve ideal BMR&#8217;nizi bulabilirsiniz.<\/p>\n<p>BMR&#8217;yi \u00e7evrimi\u00e7i olarak hesaplad\u0131ktan sonra, g\u00fcnl\u00fck kalori gereksinimini mevcut rutininize g\u00f6re ayarlamak i\u00e7in yard\u0131ma ihtiyac\u0131n\u0131z olabilir.<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>G\u00fcn boyunca v\u00fccudunuz temel i\u015flevlerini yerine getirirken belirli say\u0131da kalori yakar. Bazal Metabolizma H\u0131z\u0131 (BMR), g\u00fcn i\u00e7in ihtiyac\u0131n\u0131z olan temel [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":13340,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[54,251,16],"tags":[361,362,364,363],"class_list":["post-13326","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-general","category-learn","category-fitness","tag-basal-metabolic-rate","tag-bmr","tag-bmr-calculator","tag-what-is-bmr"],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"tr","enabled_languages":["en","es","de","fr","ru","hi","ar","tr","it","pt","na"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"hi":{"title":true,"content":true,"excerpt":false},"ar":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"na":{"title":false,"content":false,"excerpt":false}}},"featured_img":"https:\/\/fitolympia.com\/wp-content\/uploads\/2021\/06\/Resting-metabolic-rate-tanita.jpg","categories_details":[{"id":54,"name":"General","count":105,"parent":0},{"id":251,"name":"Learn","count":77,"parent":0},{"id":16,"name":"Fitness","count":115,"parent":0}],"tags_details":[{"id":361,"name":"BASAL METABOLIC RATE","count":1,"parent":0},{"id":362,"name":"BMR","count":1,"parent":0},{"id":364,"name":"BMR CALCULATOR","count":1,"parent":0},{"id":363,"name":"WHAT IS BMR","count":1,"parent":0}],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":7437,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/13326","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/comments?post=13326"}],"version-history":[{"count":10,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/13326\/revisions"}],"predecessor-version":[{"id":13351,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/13326\/revisions\/13351"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/media\/13340"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/media?parent=13326"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/categories?post=13326"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/tags?post=13326"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}