Calorie Calculator — Roz Kitni Calorie Chahiye
Roz kitna khaana chahiye — ye sirf bhookh se tay nahi hota. Neeche apna wazan, lambai, umar aur dinacharya daaliye. Zaroorat ka anuman mil jayega.
Number kaise banta hai
Pehle shareer ki basic zaroorat (BMR) nikaali jaati hai, phir usme aapke din bhar ka kaam joda jaata hai.
BMR: (10 × wazan) + (6.25 × lambai) − (5 × umar) + 5 (purush) ya −161 (mahila)
70 kg, 170 cm, 30 saal ka purush, halka kaam:
- BMR: lagbhag 1,617
- Zaroorat (1.375 factor): lagbhag 2,220 calorie
Ye banaye rakhne ki zaroorat hai — isse kam khaayein to wazan ghatega, zyada khaayein to badhega.
Bharatiya khaane ka mota anuman
Number to mil gaya, par "2,200 calorie" ka matlab plate par kya hai? Aam anuman:
| Cheez | Lagbhag calorie |
|---|---|
| 1 roti (madhyam, bina ghee) | 100-120 |
| 1 katori chawal (pakka hua) | 130-150 |
| 1 katori daal | 120-150 |
| 1 katori sabzi (kam tel) | 80-120 |
| 1 katori dahi | 60-100 |
| 1 glass doodh (full cream) | 150 |
| 1 chai (cheeni ke saath) | 60-90 |
| 2 paratha (ghee ke saath) | 350-450 |
| 1 samosa | 250-300 |
| 1 glass cold drink | 150 |
Wazan ghatana ya badhana
- Ghatana — zaroorat se 400-500 calorie kam. Hafte me lagbhag aadha kilo ghatta hai. Ye dheema lagta hai par isi tarah ghataya wazan wapas nahi aata.
- Badhana — 300-500 calorie zyada, aur protein achha rakhiye. Warna sirf charbi badhegi.
Ghatate waqt ye zaroor rakhiye:
- Protein — daal, doodh, dahi, paneer, ande, chana. Isse maans-peshi bachti hai aur pet bhara rehta hai.
- Reshedar khaana — sabzi, salad, saabut anaj. Kam calorie me pet bharta hai.
- Paani — kai baar pyaas ko bhookh samajh liya jaata hai.
Number par kitna bharosa karein
Ye ek anuman hai, koi pakka niyam nahi. Do log ek jaise dikhne wale, phir bhi unki zaroorat 200-300 calorie alag ho sakti hai.
Ye cheezein number badal deti hain:
- Maans-peshi kitni hai — zyada muscle matlab zyada calorie ki zaroorat
- Thyroid ya koi bimari
- Kuch dawaiyan
- Umar — 30 ke baad zaroorat dheere-dheere ghatti hai
- Garbhavastha ya doodh pilana — zaroorat kaafi badh jaati hai
Agar aapko diabetes, thyroid, gurde ya dil ki koi shikayat hai, ya aap garbhavastha me hain — to diet ka faisla apne doctor ya registered dietitian se hi lijiye. Aur agar khaane ko lekar mann me tanaav rehta ho, ya wazan ki chinta zindagi par bhaari pad rahi ho, to kisi doctor ya bharosemand insaan se baat kijiye. Ye page aam jaankari ke liye hai.
Aur gehra hisaab TDEE Calculator, BMR Calculator aur Macro Calculator me hai.
Activity level — yahi wo jagah hai jahan sabse badi galti hoti hai
Calorie ka poora hisaab is ek chunav par tika hai. Zyadatar log apne aap ko asli se ek darja upar rakh dete hain, aur natija 300-400 calorie zyada aa jaata hai.
| Level | Guna (BMR par) | Sach me kiske liye |
|---|---|---|
| Baithe rehna | 1.2 | din bhar kursi, koi exercise nahi |
| Halka | 1.375 | hafte me 1-3 din halki exercise |
| Madhyam | 1.55 | hafte me 3-5 din theek se exercise |
| Zyada | 1.725 | hafte me 6-7 din, ya mehnat ka kaam |
| Bahut zyada | 1.9 | khiladi, ya din me do baar training |
Aksar pooche jaane wale sawaal
Roz kitni calorie chahiye?
Wazan, lambai, umar aur dinacharya par nirbhar. 70 kg, 170 cm, 30 saal ke halke kaam wale purush ko lagbhag 2,200 calorie — par ye ek anuman hai.
Ek roti me kitni calorie hoti hai?
Madhyam size ki bina ghee wali roti me lagbhag 100-120. Ghee ya tel lagne par ye kaafi badh jaati hai.
Wazan ghatane ke liye kitni calorie kam karein?
Zaroorat se 400-500 kam. Hafte me lagbhag aadha kilo ghatta hai. Isse tez ghataya wazan lagbhag hamesha wapas aa jaata hai.
Bahut kam khaane se jaldi wazan ghatega?
Nahi, ulta hota hai. Bahut kam khaane par shareer apna kharcha ghata deta hai — thakan, baal girna aur wazan ka ruk jaana. 1,200 calorie se neeche zyadatar logon ke liye theek nahi hai.
Hafte me kitna wazan ghatana theek hai?
Lagbhag 0.5% se 1% wazan hafte me — 70 kg ke liye 350 se 700 gram. Isse tez ghatane par maans bhi jaata hai aur wazan wapas aane ka khatra badh jaata hai. Apne doctor ya dietitian se apni sthiti ke hisaab se poochhein.
Calculator ka number galat lage to kya karein?
2 hafte usi par chalein aur hafte me ek baar subah wazan naapein. Wazan na hile to zaroorat is number se kam hai, tezi se gire to zyada. Apna wazan hi sabse sahi jawab deta hai.
Is page ke number aur niyam in sarkari/official jagah se liye gaye hain. Dar aur rules badalte rehte hain, isliye kisi bhi bade faisle se pehle seedha yahan ek baar dekh lein: