بسم اهلل الرمحن الرحيم
تغذية الرياضيني
sports nutrition
كيفيه حساب معدل التمثيل القاعدى
BMR
Harris - Benedict
Women : BMR = 655 + ( 9.56 x weight in kilos ) + ( 1.85 x height in
cm ) - ( 4.68 x age in years )
Men : BMR = 66.5 + ( 13.75 x weight in kilos ) + ( 5 x height in cm ) ( 6.76 x age in years )
Adjusted Weight (kg)
= {(actual body weight – ideal weight)
x0.25}+ideal weight
TDEE
total daily energy expenditure
• بعد حساب BMRيتم حساب كمية السعرات الحرارية
اليومية من خالل :
• × BMRمعامل النشاط
•
•
•
•
•
-1خامل ( .)1.2
-2خفيف (.)1.375
-3متوسط () 1.55
-4عالى () 1.725
-5اقصى ( ) 1.9
3ايام /اسبوع.
5-3ايام /اسبوع.
7-6ايام /اسبوع.
/2يوم /اسبوع .
كيفيه حساب معدل التمثيل القاعدى
BMR
Owen
Men
: BMR =879 + 10.2 (weight in kg)
Women : BMR = 795 + 7.2 (weight in kg)
كيفيه حساب معدل التمثيل القاعدى
BMR
Mifflin
Men
: BMR = (10 x weight in kg) + (6.25 x height cm ) - (5x age )
+5
Women : BMR = (10 x weight in kg) + (6.25 x height cm ) - (5x age )
- 161
TDEE
total daily energy expenditure
Men =
Women =
662 - 9.53 (age) + PA [15.91 (weight kg) + 539.6
(height m) ] =TDEE
354 – 6.91 (age) + PA [ 9.36 (weight kg) + 726
(height m) ] =TDEE
Physical Activity Coefficients
COEFFICIENT
DESCRIPTION
DAILY ACTIVITIES
1.1
Completely Sedentary
Light housework
No exercise
1.4
Light active
1.6
Active
1.9
Active to very Active
2.5
Very Active
2 h walking at 4 mph
1 h aerobic dance
1 h of tennis
1 h of swimming
1 h of jogging at 6 mph
2 h of moderate cycling
1.5 h of walking at 5 mph
2 h of tennis
1 h of jumping robe
2.5 h of swimming
2.5 h of skiing
8 h of lifting items continuously
4 h of jogging at 6 mph
حساب عدد السعرات طبقا للمجهود
MALE
FEMALE
Light
38
35
Moderate
41
37
Heavy
50
44
Age , gender
sedentary
Active
Female
19 – 30
31 – 50
51 +
2000
1800
1600
2400
2200
2200
male
19 – 30
31 – 50
51 +
2400
2200
2000
3000
3000
2800
Ecto
• %55كارب
• %25بروتين
• %20دهون
Meso
• %40كارب
• %30بروتين
• %30دهون
Endo
• %35بروتين.
• %25كارب.
• %40دهون
meal
time
food
protein
carbs
1
7 am
Oatmeal-1/2 cup
Egg Whites-7
6g
24g
30g
2
10 am
intraPro – 1.5 scoop
Rice – ½ cup
31.5g
6g
22g
3
1 pm
Tuna – 4.5 oz
Lettuce – ½ head
Tomato – 1 cup
Onion ½ cup
31.5g
Chicken Breast – 2
Broccoli – 1.5 cups
Cauliflower 1.5 cups
30g
Egg Whites – 9
Tomato – ½ cup
Bell Pepper – 1 cup
31.5g
4
5
4 pm
7 pm
6g
10g
3g
9g
9g
5g
6g
155g 2.2
1.4 106g
meal
time
food
Protein
carbs
1
7 am
Oatmeal-1/3 cup
Egg Whites-6
4g
21g
20g
2
10 am
myofusion– 1 scoop
Oatmeal – 1/3 cup
25g
4g
5g
20g
Snack
11.30 am
Almonds – ¼ cup
-
-
3
1 pm
Chicken Breast – 2
Broccoli – 1.5 cups
30g
Tuna – 4.5 oz
Pepper – 1 cup
31.5g
Egg Whites – 9
Spinach – 2 cups
31.5g
4
5
4 pm
7 pm
6g
6g
4g
147g 1.8
0.8 61g