{"id":2550,"date":"2022-04-14T22:03:13","date_gmt":"2022-04-14T22:03:13","guid":{"rendered":"https:\/\/www.skechers.com.tr\/blog\/?p=2550"},"modified":"2022-04-14T22:03:13","modified_gmt":"2022-04-14T22:03:13","slug":"gunluk-kalori-ihtiyaci-nasil-belirlenir","status":"publish","type":"post","link":"https:\/\/www.skechers.com.tr\/blog\/gunluk-kalori-ihtiyaci-nasil-belirlenir\/","title":{"rendered":"G\u00fcnl\u00fck Kalori \u0130htiyac\u0131 Nas\u0131l Belirlenir?"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Beslenme plan\u0131 yap\u0131l\u0131rken g\u00fcnl\u00fck kalori ihtiyac\u0131n\u0131 bilmeli ve buna g\u00f6re yiyecekleri belirlemelisin. Uzman diyetisyenlerden yard\u0131m alarak ki\u015fisel metabolizma h\u0131z\u0131na, kilona, boyuna ve hedefine uygun kalori ihtiyac\u0131n\u0131 kolayl\u0131kla \u00f6\u011frenebilirsin. Ancak e\u011fer hesaplamay\u0131 kendin yapmak ve g\u00fcnl\u00fck kalori ihtiyac\u0131 nas\u0131l belirlenir bilmek istiyorsan, \u00f6nerilerimiz senin i\u00e7in.\u00a0<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">G\u00fcnl\u00fck Kalori Hesaplamas\u0131 Nas\u0131l Yap\u0131lmal\u0131d\u0131r?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">G\u00fcnl\u00fck kalori ihtiyac\u0131n\u0131 hesaplarken harcad\u0131\u011f\u0131n kalori bilgisine sahip olmal\u0131s\u0131n. B\u00f6ylelikle bu miktar\u0131n alt\u0131nda bir beslenme d\u00fczeni ile kilo verebilir veya daha \u00e7ok kalori alarak kilo almaya ba\u015flayabilirsin. G\u00fcnl\u00fck kalori harcama hesab\u0131 yaparken; ya\u015f\u0131n\u0131, cinsiyetini, fiziksel aktivite durumunu, boyunu ve kilonu g\u00f6z \u00f6n\u00fcne almal\u0131s\u0131n. Ki\u015finin ya\u015f\u0131 da metabolizma h\u0131z\u0131n\u0131 etkiledi\u011fi i\u00e7in kalori ihtiyac\u0131n\u0131 de\u011fi\u015ftiriyor. Bunun yan\u0131nda aktivite de olduk\u00e7a \u00f6nemli, spor s\u0131ras\u0131nda harcanan enerji ve bazal metabolizma h\u0131z\u0131n\u0131 bir arada de\u011ferlendirerek alman gereken kalori miktar\u0131na kolayl\u0131kla ula\u015fabilirsin.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Tam form\u00fcl ise \u015f\u00f6yle:\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">G\u00fcnl\u00fck harcanan kalori = BMH x Aktivite fakt\u00f6r\u00fc + spor ile harcanan kalori miktar\u0131<\/span><\/p>\n<p><span style=\"font-weight: 400;\">G\u00fcnl\u00fck kalori hesaplamas\u0131 yaparken ger\u00e7ek\u00e7i olmal\u0131s\u0131n. G\u00fcncel kilonu, boyunu, aktivite durumunu baz almal\u0131 ve sonuca ula\u015fmal\u0131s\u0131n. \u00c7\u00fcnk\u00fc olandan daha hareketli bir ya\u015fam veya d\u00fc\u015f\u00fck kilo girmek sonu\u00e7ta de\u011fi\u015fikliklere yol a\u00e7arak hesab\u0131 de\u011fi\u015ftiriyor. Bu da, hedefe ula\u015fman\u0131 zorla\u015ft\u0131r\u0131yor. Hesaplama i\u00e7in ihtiya\u00e7 duydu\u011fun de\u011ferlere tek tek nas\u0131l ula\u015fabilece\u011fini de seninle payla\u015faca\u011f\u0131z.\u00a0<\/span><\/p>\n<figure id=\"attachment_2552\" aria-describedby=\"caption-attachment-2552\" style=\"width: 800px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-2552\" src=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2022\/04\/pexels-shvets-production-6975491.jpg\" alt=\"G\u00fcnl\u00fck Kalori Hesaplamas\u0131 Nas\u0131l Yap\u0131lmal\u0131d\u0131r?\" width=\"800\" height=\"534\" srcset=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2022\/04\/pexels-shvets-production-6975491.jpg 800w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2022\/04\/pexels-shvets-production-6975491-300x200.jpg 300w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2022\/04\/pexels-shvets-production-6975491-768x513.jpg 768w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2022\/04\/pexels-shvets-production-6975491-345x230.jpg 345w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2022\/04\/pexels-shvets-production-6975491-770x513.jpg 770w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2022\/04\/pexels-shvets-production-6975491-370x247.jpg 370w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2022\/04\/pexels-shvets-production-6975491-440x294.jpg 440w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2022\/04\/pexels-shvets-production-6975491-570x380.jpg 570w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2022\/04\/pexels-shvets-production-6975491-170x113.jpg 170w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-2552\" class=\"wp-caption-text\">G\u00fcnl\u00fck Kalori Hesaplamas\u0131 Nas\u0131l Yap\u0131lmal\u0131d\u0131r?<\/figcaption><\/figure>\n<p><span style=\"font-weight: 400;\">BMH yani bazal metabolizma h\u0131z\u0131n\u0131 birazdan uzun uzun anlataca\u011f\u0131z. Ancak \u00f6ncelikle seni aktivite fakt\u00f6r\u00fc ile tan\u0131\u015ft\u0131rmal\u0131y\u0131z. Form\u00fclde yer alan aktivite fakt\u00f6r\u00fc, spor d\u0131\u015f\u0131nda yap\u0131lan g\u00fcnl\u00fck hareketlerle yak\u0131lan kaloriyi ifade ediyor. G\u00fcnl\u00fck du\u015f alma, yemek yeme gibi faaliyetler s\u0131ras\u0131nda yak\u0131lan kalori bu de\u011ferle i\u015faret ediliyor. Ancak elbette, ya\u015fam tarz\u0131 al\u0131\u015fkanl\u0131klar\u0131 de\u011fi\u015fti\u011fi i\u00e7in aktivite fakt\u00f6r\u00fc i\u00e7in tek bir de\u011ferden s\u00f6z etmek m\u00fcmk\u00fcn de\u011fil.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hareketsiz sedanter ya\u015fama sahip ki\u015filer i\u00e7in aktivite fakt\u00f6r\u00fc 1,2 olarak de\u011ferlendiriliyor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Haftada 1-2 kez sportif aktivitede bulunan hafif aktif b\u00fcnyeler i\u00e7in 1,375 fakt\u00f6r\u00fcn\u00fc kullanabilirsin.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Haftada 3-5 kez spor yap\u0131yorsan 1,55 ile aktivite fakt\u00f6r\u00fcn\u00fc form\u00fcle katabilirsin.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">E\u011fer haftada 6-7 g\u00fcn spor yap\u0131yorsan aktif ki\u015fisin demek oluyor ve de\u011fer 1.725\u2019e y\u00fckseliyor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beden g\u00fcc\u00fc ile \u00e7al\u0131\u015fanlarda veya her g\u00fcn aksatmadan spor yapanlar i\u00e7in 1,9\u2019u kullanabilirsin.\u00a0<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">Bazal Metabolizma H\u0131z\u0131<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">G\u00fcnl\u00fck kalori ihtiyac\u0131n\u0131 hesaplarken kullanaca\u011f\u0131n BMH yani bazal metabolizma h\u0131z\u0131n\u0131 hesaplamak asl\u0131nda \u00e7ok kolay. \u00d6ncelikle bu de\u011ferin anlam\u0131n\u0131 inceleyebiliriz. BMH, v\u00fccudun dinlenme halindeyken harcad\u0131\u011f\u0131 kalori de\u011ferine tekab\u00fcl ediyor. Bu de\u011feri hesaplarken boy ve kilo bilgini kullanabilirsin. Ancak erkek ve kad\u0131nlar i\u00e7in farkl\u0131 form\u00fcller oldu\u011funu unutmamal\u0131s\u0131n.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Erkekler i\u00e7in bazal metabolizma h\u0131z\u0131 form\u00fcl\u00fc: 10 X A\u011f\u0131rl\u0131k (kg) + 6,25 X Y\u00fckseklik (cm) \u2013 5 X ya\u015f (y) + 5<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Kad\u0131nlar i\u00e7in bazal metabolizma h\u0131z\u0131 form\u00fcl\u00fc: 10 X A\u011f\u0131rl\u0131k (kg) + 6,25 X Y\u00fckseklik (cm) \u2013 5 X ya\u015f (y) \u2013 161<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Hesaplamada kullanaca\u011f\u0131n kilo de\u011ferinin do\u011fru oldu\u011fundan emin olmal\u0131s\u0131n. Bunun i\u00e7in sabah kalkt\u0131\u011f\u0131nda, hi\u00e7bir \u015fey yiyip i\u00e7meden tart\u0131lmal\u0131s\u0131n. Ayr\u0131ca, bir g\u00fcn \u00f6nce \u00e7ok tuzlu yemekler yememeye, a\u015f\u0131r\u0131 hareketli veya s\u0131cak bir g\u00fcn sonras\u0131nda tart\u0131lmamaya \u00f6zen g\u00f6stermelisin. Bunun yan\u0131nda uzun yolculuklar sonras\u0131nda da tart\u0131lmamal\u0131s\u0131n. V\u00fccudun tuttu\u011fu \u00f6dem, kilo bilgisini de\u011fi\u015ftirece\u011finden m\u00fcmk\u00fcn oldu\u011funca do\u011fru bilgiye ula\u015fmak i\u00e7in \u00f6demsiz v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131 tartman gerekiyor.\u00a0<\/span><\/p>\n<figure id=\"attachment_2553\" aria-describedby=\"caption-attachment-2553\" style=\"width: 800px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-2553\" src=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2022\/04\/pexels-alexandr-podvalny-3814676.jpg\" alt=\"Bazal Metabolizma H\u0131z\u0131\" width=\"800\" height=\"533\" srcset=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2022\/04\/pexels-alexandr-podvalny-3814676.jpg 800w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2022\/04\/pexels-alexandr-podvalny-3814676-300x200.jpg 300w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2022\/04\/pexels-alexandr-podvalny-3814676-768x512.jpg 768w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2022\/04\/pexels-alexandr-podvalny-3814676-345x230.jpg 345w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2022\/04\/pexels-alexandr-podvalny-3814676-770x513.jpg 770w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2022\/04\/pexels-alexandr-podvalny-3814676-370x247.jpg 370w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2022\/04\/pexels-alexandr-podvalny-3814676-440x294.jpg 440w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2022\/04\/pexels-alexandr-podvalny-3814676-570x380.jpg 570w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2022\/04\/pexels-alexandr-podvalny-3814676-170x113.jpg 170w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-2553\" class=\"wp-caption-text\">Bazal Metabolizma H\u0131z\u0131<\/figcaption><\/figure>\n<p><span style=\"font-weight: 400;\">E\u011fer hassas \u00f6l\u00e7\u00fcm yapan tart\u0131ya sahipsen, ya\u011f oran\u0131n\u0131 biliyorsan bir denklemden daha yararlanabilirsin. \u0130\u015fte bu, \u201cBazal Metabolizma H\u0131z\u0131 = 370 + 21,6 x Ya\u011fs\u0131z V\u00fccut K\u00fctlesi\u201d form\u00fcl\u00fc. \u00dcstelik hem kad\u0131n hem de erkekler i\u00e7in hesaplamaya yard\u0131mc\u0131 oluyor. Bu denklemler yard\u0131m\u0131yla bazal metabolizma h\u0131z\u0131 de\u011ferine ula\u015fabilir ve g\u00fcnl\u00fck kalori harcama miktar\u0131n\u0131 hesaplamaya yakla\u015fabilirsin.\u00a0<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Spor ile Kalori Yakma Miktar\u0131\u00a0<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Egzersiz ile kalori yakmak m\u00fcmk\u00fcn ancak yap\u0131lan spora, egzersizin yo\u011funlu\u011funa, s\u00fcresine ba\u011fl\u0131 olarak kalori miktar\u0131 de\u011fi\u015fiyor. En s\u0131k yap\u0131lan egzersiz \u00e7e\u015fitlerini ve yak\u0131lan ortalama kalori miktarlar\u0131n\u0131 inceleyebilirsin. Fakat senin yakaca\u011f\u0131n kalorinin ortalama de\u011ferden az veya \u00e7ok olma ihtimali de sakl\u0131 duruyor. Ortalama de\u011ferler \u00fczerinden hesap yaparak yine de fikir sahibi olabilirsin.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.skechers.com.tr\/kadin-yuruyus-ayakkabilari-c-1002?utm_source=content&amp;utm_medium=blog&amp;utm_campaign=gunluk-kalori-ihtiyaci-nasil-hesaplanir&amp;utm_term=1002\"><span style=\"font-weight: 400;\">Y\u00fcr\u00fcy\u00fc\u015f ayakkab\u0131s\u0131<\/span><\/a><span style=\"font-weight: 400;\"> ile orta ritimde, 1 saat y\u00fcr\u00fcy\u00fc\u015f yaparak yakaca\u011f\u0131n kalori miktar\u0131 200 kcal. <\/span><a href=\"https:\/\/www.skechers.com.tr\/erkek-kosu-ayakkabilari-c-2005?utm_source=content&amp;utm_medium=blog&amp;utm_campaign=gunluk-kalori-ihtiyaci-nasil-hesaplanir&amp;utm_term=2005\"><span style=\"font-weight: 400;\">Ko\u015fu ayakkab\u0131s\u0131<\/span><\/a><span style=\"font-weight: 400;\"> giyerek, 1 saat ko\u015fu yapmak 500 kalori harcamana yard\u0131mc\u0131 oluyor. E\u011fer 1 saat ip atlarsan ortalama 650, y\u00fczersen 400 kalori yakabilirsin. Bunun yan\u0131nda, 1 saat bisiklet s\u00fcrerek 500 kalori yakman m\u00fcmk\u00fcn.\u00a0<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">G\u00fcnl\u00fck Kalori Hesaplamas\u0131 Yapmak Do\u011fru mudur, Faydalar\u0131 Nelerdir?\u00a0<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Bu bilgiler \u0131\u015f\u0131\u011f\u0131nda rastgele bilgilerle birka\u00e7 hesap yapabilir ve senin i\u00e7in \u00f6rnek hesaplamalar g\u00f6sterebiliriz. 30 ya\u015f\u0131nda, 1.70 boyunda, 60 kilogram a\u011f\u0131rl\u0131\u011f\u0131nda, haftada 3 g\u00fcn 1 saat y\u00fcr\u00fcy\u00fc\u015f sporu yapan bir kad\u0131n\u0131n g\u00fcnl\u00fck kalori ihtiyac\u0131 ne kadar? \u00d6ncelikle bazal metabolizma h\u0131z\u0131n\u0131 hesaplamak gerekiyor. Form\u00fcl\u00fc hat\u0131rl\u0131yor musun? <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Kad\u0131nlar i\u00e7in bazal metabolizma h\u0131z\u0131 form\u00fcl\u00fc: 10 X A\u011f\u0131rl\u0131k (kg) + 6,25 X Y\u00fckseklik (cm) \u2013 5 X ya\u015f (y) \u2013 161<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Bilgileri yerle\u015ftirirsek: \u00d6rneklem kad\u0131n ki\u015finin BMH de\u011feri: 10 x 60 + 6,25 x 170 &#8211; 5X 30 &#8211; 161 = 1351,5.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u015eimdi g\u00fcnl\u00fck harcanan kalori hesab\u0131na ge\u00e7ebiliriz.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">G\u00fcnl\u00fck harcanan kalori = 1351,5 (BMH) x 1,55 (Aktivite Fakt\u00f6r\u00fc)= <\/span> <span style=\"font-weight: 400;\">2094.8 kalori.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Di\u011fer bir deyi\u015fle, 30 ya\u015f\u0131ndaki \u00f6rneklem kad\u0131n, g\u00fcnde ortalama 2094 kalori harc\u0131yor. Bunun yan\u0131nda spor yap\u0131lan g\u00fcnlerde, bu de\u011ferden 200 kalori daha fazla t\u00fcketiyor. (\u00c7\u00fcnk\u00fc 1 saatlik y\u00fcr\u00fcy\u00fc\u015f 200 kalori yak\u0131yordu.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">G\u00fcnl\u00fck kalori hesaplamas\u0131 yapmak, kilo alma veya verme hedefleri i\u00e7in yol g\u00f6sterici oluyor. Sa\u011fl\u0131kl\u0131 ya\u015fam\u0131n d\u00fc\u015f\u00fck ya\u011f oran\u0131, y\u00fcksek kas miktar\u0131, ideal kilo ile m\u00fcmk\u00fcn oldu\u011fu malum. Bunu bilenler, hem metabolizma h\u0131z\u0131n\u0131 y\u00fckseltmek hem de kalori al\u0131m\u0131n\u0131 d\u00fczenlemek i\u00e7in hesaplamalardan yard\u0131m al\u0131yor. B\u00f6ylelikle kilo kontrol\u00fc sa\u011flamak kolayla\u015f\u0131yor.\u00a0<\/span><\/p>\n<figure id=\"attachment_2554\" aria-describedby=\"caption-attachment-2554\" style=\"width: 800px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-2554\" src=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2022\/04\/pexels-andres-ayrton-6551059.jpg\" alt=\"Spor ile Kalori Yakma Miktar\u0131\u00a0\" width=\"800\" height=\"533\" srcset=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2022\/04\/pexels-andres-ayrton-6551059.jpg 800w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2022\/04\/pexels-andres-ayrton-6551059-300x200.jpg 300w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2022\/04\/pexels-andres-ayrton-6551059-768x512.jpg 768w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2022\/04\/pexels-andres-ayrton-6551059-345x230.jpg 345w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2022\/04\/pexels-andres-ayrton-6551059-770x513.jpg 770w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2022\/04\/pexels-andres-ayrton-6551059-370x247.jpg 370w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2022\/04\/pexels-andres-ayrton-6551059-440x294.jpg 440w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2022\/04\/pexels-andres-ayrton-6551059-570x380.jpg 570w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2022\/04\/pexels-andres-ayrton-6551059-170x113.jpg 170w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-2554\" class=\"wp-caption-text\">Spor ile Kalori Yakma Miktar\u0131<\/figcaption><\/figure>\n<p><span style=\"font-weight: 400;\">Fakat son y\u0131llarda kalori say\u0131m\u0131 yerine tercih edilen bir ba\u015fka hesaplama y\u00f6ntemi daha var. Baz\u0131 uzmanlar, kalori hesaplamas\u0131ndansa glisemik indeksi d\u00fc\u015f\u00fck beslenme modeli ile kilo kontrol\u00fc sa\u011flanabilece\u011fini belirtiyor. Hatta ya\u011f ve protein a\u011f\u0131rl\u0131kl\u0131 beslenme modellerinin trend olmas\u0131, hemen hemen ayn\u0131 zamanlara denk d\u00fc\u015f\u00fcyor. Glisemik indeksi baz alarak beslenme modelinde, kan \u015fekerini m\u00fcmk\u00fcn oldu\u011funca az dalgaland\u0131ran besinlere y\u00f6nelmek hedefleniyor. Bu kapsamda, besinlerin glisemik indeks de\u011ferleri kontrol edilerek men\u00fcler olu\u015fturuluyor. D\u00fc\u015f\u00fck \u015feker y\u00fck\u00fc alan ki\u015filer, daha uzun s\u00fcre a\u00e7 kalabiliyor ve sa\u011fl\u0131kl\u0131 beslenerek kilo kaybediyor. \u00d6zellikle <\/span><a href=\"https:\/\/www.skechers.com.tr\/blog\/intermittent-fasting-ile-yasam-kaliteni-yukselt\/\"><span style=\"font-weight: 400;\">aral\u0131kl\u0131 oru\u00e7 <\/span><\/a><span style=\"font-weight: 400;\">gibi beslenme sistemlerinde glisemik indeks hesaplar\u0131ndan faydalanabilirsin.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Skechers, beslenme planlar\u0131n\u0131 egzersizle desteklemek i\u00e7in yan\u0131nda. Egzersiz yaparken kendini \u00e7ok daha\u00a0 rahat hissetmek i\u00e7in ihtiya\u00e7 duydu\u011fun<\/span><a href=\"https:\/\/www.skechers.com.tr\/spor-giyim-c-6100?utm_source=content&amp;utm_medium=blog&amp;utm_campaign=gunluk-kalori-ihtiyaci-nasil-hesaplanir&amp;utm_term=6100\"><span style=\"font-weight: 400;\"> spor k\u0131yafetleri <\/span><\/a><span style=\"font-weight: 400;\">ve ayakkab\u0131lar i\u00e7in sen de Skechers kalitesini tercih edebilirsin. \u00d6zel teknolojileri sayesinde konfor vadeden tasar\u0131mlar, \u015f\u0131k g\u00f6r\u00fcn\u00fcmleriyle teknik ve estetik beklentileri fazlas\u0131yla kar\u015f\u0131l\u0131yor. Yazl\u0131k terliklerden<\/span><a href=\"https:\/\/www.skechers.com.tr\/erkek-outdoor-ayakkabi-c-2011?utm_source=content&amp;utm_medium=blog&amp;utm_campaign=gunluk-kalori-ihtiyaci-nasil-hesaplanir&amp;utm_term=2011\"><span style=\"font-weight: 400;\"> outdoor ayakkab\u0131<\/span><\/a><span style=\"font-weight: 400;\"> modellerine kadar, her mevsim sportif tarz\u0131n\u0131 tamamlayacak, rahat hissettirecek ayakkab\u0131lar\u0131 Skechers koleksiyonunda bulabilirsin.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Beslenme plan\u0131 yap\u0131l\u0131rken g\u00fcnl\u00fck kalori ihtiyac\u0131n\u0131 bilmeli ve buna g\u00f6re yiyecekleri belirlemelisin. Uzman diyetisyenlerden yard\u0131m alarak ki\u015fisel metabolizma h\u0131z\u0131na, kilona, boyuna ve hedefine uygun kalori ihtiyac\u0131n\u0131 kolayl\u0131kla \u00f6\u011frenebilirsin. Ancak e\u011fer hesaplamay\u0131 kendin yapmak ve g\u00fcnl\u00fck kalori ihtiyac\u0131 nas\u0131l belirlenir bilmek istiyorsan, \u00f6nerilerimiz senin i\u00e7in.\u00a0 G\u00fcnl\u00fck Kalori Hesaplamas\u0131 Nas\u0131l Yap\u0131lmal\u0131d\u0131r? G\u00fcnl\u00fck kalori ihtiyac\u0131n\u0131 hesaplarken harcad\u0131\u011f\u0131n kalori [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2551,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[5],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v18.5.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>G\u00fcnl\u00fck Kalori \u0130htiyac\u0131 Nas\u0131l Belirlenir? - Skechers Blog<\/title>\n<meta name=\"description\" content=\"G\u00fcnl\u00fck kalori ihtiyac\u0131 nas\u0131l belirlenir merak ediyorsan form\u00fcller yaz\u0131m\u0131zda. Skechers Blog ile kalori hesab\u0131na hemen ba\u015fla!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.skechers.com.tr\/blog\/gunluk-kalori-ihtiyaci-nasil-belirlenir\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"G\u00fcnl\u00fck Kalori \u0130htiyac\u0131 Nas\u0131l Belirlenir? - Skechers Blog\" \/>\n<meta property=\"og:description\" content=\"G\u00fcnl\u00fck kalori ihtiyac\u0131 nas\u0131l belirlenir merak ediyorsan form\u00fcller yaz\u0131m\u0131zda. Skechers Blog ile kalori hesab\u0131na hemen ba\u015fla!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.skechers.com.tr\/blog\/gunluk-kalori-ihtiyaci-nasil-belirlenir\/\" \/>\n<meta property=\"og:site_name\" content=\"Skechers Blog\" \/>\n<meta property=\"article:published_time\" content=\"2022-04-14T22:03:13+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2022\/04\/pexels-ketut-subiyanto-4474052.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"800\" \/>\n\t<meta property=\"og:image:height\" content=\"533\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Yazan:\" \/>\n\t<meta name=\"twitter:data1\" content=\"Skechers T\u00fcrkiye\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tahmini okuma s\u00fcresi\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 dakika\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.skechers.com.tr\/blog\/#website\",\"url\":\"https:\/\/www.skechers.com.tr\/blog\/\",\"name\":\"Skechers Blog\",\"description\":\"Skechers\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.skechers.com.tr\/blog\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"tr\"},{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/www.skechers.com.tr\/blog\/gunluk-kalori-ihtiyaci-nasil-belirlenir\/#primaryimage\",\"inLanguage\":\"tr\",\"url\":\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2022\/04\/pexels-ketut-subiyanto-4474052.jpg\",\"contentUrl\":\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2022\/04\/pexels-ketut-subiyanto-4474052.jpg\",\"width\":800,\"height\":533,\"caption\":\"G\u00fcnl\u00fck Kalori \u0130htiyac\u0131 Nas\u0131l Belirlenir?\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.skechers.com.tr\/blog\/gunluk-kalori-ihtiyaci-nasil-belirlenir\/#webpage\",\"url\":\"https:\/\/www.skechers.com.tr\/blog\/gunluk-kalori-ihtiyaci-nasil-belirlenir\/\",\"name\":\"G\u00fcnl\u00fck Kalori \u0130htiyac\u0131 Nas\u0131l Belirlenir? - Skechers Blog\",\"isPartOf\":{\"@id\":\"https:\/\/www.skechers.com.tr\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.skechers.com.tr\/blog\/gunluk-kalori-ihtiyaci-nasil-belirlenir\/#primaryimage\"},\"datePublished\":\"2022-04-14T22:03:13+00:00\",\"dateModified\":\"2022-04-14T22:03:13+00:00\",\"author\":{\"@id\":\"https:\/\/www.skechers.com.tr\/blog\/#\/schema\/person\/6d09a0595696524814757d23d22b4c33\"},\"description\":\"G\u00fcnl\u00fck kalori ihtiyac\u0131 nas\u0131l belirlenir merak ediyorsan form\u00fcller yaz\u0131m\u0131zda. Skechers Blog ile kalori hesab\u0131na hemen ba\u015fla!\",\"breadcrumb\":{\"@id\":\"https:\/\/www.skechers.com.tr\/blog\/gunluk-kalori-ihtiyaci-nasil-belirlenir\/#breadcrumb\"},\"inLanguage\":\"tr\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.skechers.com.tr\/blog\/gunluk-kalori-ihtiyaci-nasil-belirlenir\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.skechers.com.tr\/blog\/gunluk-kalori-ihtiyaci-nasil-belirlenir\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"G\u00fcnl\u00fck Kalori \u0130htiyac\u0131 Nas\u0131l Belirlenir?\"}]},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.skechers.com.tr\/blog\/#\/schema\/person\/6d09a0595696524814757d23d22b4c33\",\"name\":\"Skechers T\u00fcrkiye\",\"image\":{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/www.skechers.com.tr\/blog\/#personlogo\",\"inLanguage\":\"tr\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/0fc2191869a9a020b4606acf264338ae?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/0fc2191869a9a020b4606acf264338ae?s=96&d=mm&r=g\",\"caption\":\"Skechers T\u00fcrkiye\"},\"description\":\"Skechers spor ayakkab\u0131 \u00fcr\u00fcnleri ile rahatl\u0131\u011f\u0131 ve kaliteyi hisset!\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"G\u00fcnl\u00fck Kalori \u0130htiyac\u0131 Nas\u0131l Belirlenir? - Skechers Blog","description":"G\u00fcnl\u00fck kalori ihtiyac\u0131 nas\u0131l belirlenir merak ediyorsan form\u00fcller yaz\u0131m\u0131zda. Skechers Blog ile kalori hesab\u0131na hemen ba\u015fla!","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.skechers.com.tr\/blog\/gunluk-kalori-ihtiyaci-nasil-belirlenir\/","og_locale":"tr_TR","og_type":"article","og_title":"G\u00fcnl\u00fck Kalori \u0130htiyac\u0131 Nas\u0131l Belirlenir? - Skechers Blog","og_description":"G\u00fcnl\u00fck kalori ihtiyac\u0131 nas\u0131l belirlenir merak ediyorsan form\u00fcller yaz\u0131m\u0131zda. Skechers Blog ile kalori hesab\u0131na hemen ba\u015fla!","og_url":"https:\/\/www.skechers.com.tr\/blog\/gunluk-kalori-ihtiyaci-nasil-belirlenir\/","og_site_name":"Skechers Blog","article_published_time":"2022-04-14T22:03:13+00:00","og_image":[{"width":800,"height":533,"url":"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2022\/04\/pexels-ketut-subiyanto-4474052.jpg","type":"image\/jpeg"}],"twitter_card":"summary_large_image","twitter_misc":{"Yazan:":"Skechers T\u00fcrkiye","Tahmini okuma s\u00fcresi":"7 dakika"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebSite","@id":"https:\/\/www.skechers.com.tr\/blog\/#website","url":"https:\/\/www.skechers.com.tr\/blog\/","name":"Skechers Blog","description":"Skechers","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.skechers.com.tr\/blog\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"tr"},{"@type":"ImageObject","@id":"https:\/\/www.skechers.com.tr\/blog\/gunluk-kalori-ihtiyaci-nasil-belirlenir\/#primaryimage","inLanguage":"tr","url":"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2022\/04\/pexels-ketut-subiyanto-4474052.jpg","contentUrl":"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2022\/04\/pexels-ketut-subiyanto-4474052.jpg","width":800,"height":533,"caption":"G\u00fcnl\u00fck Kalori \u0130htiyac\u0131 Nas\u0131l Belirlenir?"},{"@type":"WebPage","@id":"https:\/\/www.skechers.com.tr\/blog\/gunluk-kalori-ihtiyaci-nasil-belirlenir\/#webpage","url":"https:\/\/www.skechers.com.tr\/blog\/gunluk-kalori-ihtiyaci-nasil-belirlenir\/","name":"G\u00fcnl\u00fck Kalori \u0130htiyac\u0131 Nas\u0131l Belirlenir? - Skechers Blog","isPartOf":{"@id":"https:\/\/www.skechers.com.tr\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.skechers.com.tr\/blog\/gunluk-kalori-ihtiyaci-nasil-belirlenir\/#primaryimage"},"datePublished":"2022-04-14T22:03:13+00:00","dateModified":"2022-04-14T22:03:13+00:00","author":{"@id":"https:\/\/www.skechers.com.tr\/blog\/#\/schema\/person\/6d09a0595696524814757d23d22b4c33"},"description":"G\u00fcnl\u00fck kalori ihtiyac\u0131 nas\u0131l belirlenir merak ediyorsan form\u00fcller yaz\u0131m\u0131zda. Skechers Blog ile kalori hesab\u0131na hemen ba\u015fla!","breadcrumb":{"@id":"https:\/\/www.skechers.com.tr\/blog\/gunluk-kalori-ihtiyaci-nasil-belirlenir\/#breadcrumb"},"inLanguage":"tr","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.skechers.com.tr\/blog\/gunluk-kalori-ihtiyaci-nasil-belirlenir\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/www.skechers.com.tr\/blog\/gunluk-kalori-ihtiyaci-nasil-belirlenir\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"G\u00fcnl\u00fck Kalori \u0130htiyac\u0131 Nas\u0131l Belirlenir?"}]},{"@type":"Person","@id":"https:\/\/www.skechers.com.tr\/blog\/#\/schema\/person\/6d09a0595696524814757d23d22b4c33","name":"Skechers T\u00fcrkiye","image":{"@type":"ImageObject","@id":"https:\/\/www.skechers.com.tr\/blog\/#personlogo","inLanguage":"tr","url":"https:\/\/secure.gravatar.com\/avatar\/0fc2191869a9a020b4606acf264338ae?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/0fc2191869a9a020b4606acf264338ae?s=96&d=mm&r=g","caption":"Skechers T\u00fcrkiye"},"description":"Skechers spor ayakkab\u0131 \u00fcr\u00fcnleri ile rahatl\u0131\u011f\u0131 ve kaliteyi hisset!"}]}},"_links":{"self":[{"href":"https:\/\/www.skechers.com.tr\/blog\/wp-json\/wp\/v2\/posts\/2550"}],"collection":[{"href":"https:\/\/www.skechers.com.tr\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.skechers.com.tr\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.skechers.com.tr\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.skechers.com.tr\/blog\/wp-json\/wp\/v2\/comments?post=2550"}],"version-history":[{"count":1,"href":"https:\/\/www.skechers.com.tr\/blog\/wp-json\/wp\/v2\/posts\/2550\/revisions"}],"predecessor-version":[{"id":2555,"href":"https:\/\/www.skechers.com.tr\/blog\/wp-json\/wp\/v2\/posts\/2550\/revisions\/2555"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.skechers.com.tr\/blog\/wp-json\/wp\/v2\/media\/2551"}],"wp:attachment":[{"href":"https:\/\/www.skechers.com.tr\/blog\/wp-json\/wp\/v2\/media?parent=2550"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.skechers.com.tr\/blog\/wp-json\/wp\/v2\/categories?post=2550"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.skechers.com.tr\/blog\/wp-json\/wp\/v2\/tags?post=2550"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}