{"id":22338,"date":"2024-08-10T11:15:09","date_gmt":"2024-08-10T11:15:09","guid":{"rendered":"https:\/\/istanbulobesitycenter.com\/kilo-vermek-icin-hangi-kalori-acigi\/"},"modified":"2025-01-25T14:19:32","modified_gmt":"2025-01-25T14:19:32","slug":"kilo-vermek-icin-hangi-kalori-acigi","status":"publish","type":"post","link":"https:\/\/istanbulobesitycenter.com\/tr\/kilo-vermek-icin-hangi-kalori-acigi\/","title":{"rendered":"Kilo Vermek \u0130\u00e7in Hangi Kalori A\u00e7\u0131\u011f\u0131"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Kilo vermek i\u00e7in kalori a\u00e7\u0131\u011f\u0131 yaratmak \u00e7ok \u00f6nemlidir. Kalori a\u00e7\u0131\u011f\u0131, v\u00fccudunuzun mevcut kilosunu korumak i\u00e7in ihtiya\u00e7 duydu\u011fundan daha az kalori t\u00fcketti\u011finizde ortaya \u00e7\u0131kar. Kilo kayb\u0131 i\u00e7in do\u011fru kalori a\u00e7\u0131\u011f\u0131n\u0131 nas\u0131l belirleyece\u011finiz a\u015fa\u011f\u0131da a\u00e7\u0131klanm\u0131\u015ft\u0131r:  <\/p>\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/wa.me\/905451339979\" rel=\"noopener\"><strong>WhatsApp Hatt\u0131m\u0131za Ba\u011flan\u0131n!<\/strong>  Obezite tedavileri hakk\u0131nda bilgi almak i\u00e7in buraya t\u0131klay\u0131n.<\/a><\/div>\n<\/div>\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_83 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"\u0130\u00e7indekiler Tablosunu A\u00e7\/Kapat\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/istanbulobesitycenter.com\/tr\/kilo-vermek-icin-hangi-kalori-acigi\/#1_Toplam_Gunluk_Enerji_Harcamanizi_TDEE_Hesaplayin\" >1. Toplam G\u00fcnl\u00fck Enerji Harcaman\u0131z\u0131 (TDEE) Hesaplay\u0131n<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/istanbulobesitycenter.com\/tr\/kilo-vermek-icin-hangi-kalori-acigi\/#2_Kalori_Aciginizi_Belirleyin\" >2. Kalori A\u00e7\u0131\u011f\u0131n\u0131z\u0131 Belirleyin<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/istanbulobesitycenter.com\/tr\/kilo-vermek-icin-hangi-kalori-acigi\/#3_Ornek_Hesaplama\" >3. \u00d6rnek Hesaplama<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/istanbulobesitycenter.com\/tr\/kilo-vermek-icin-hangi-kalori-acigi\/#4_Izleme_ve_Ayarlama\" >4. \u0130zleme ve Ayarlama<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/istanbulobesitycenter.com\/tr\/kilo-vermek-icin-hangi-kalori-acigi\/#5_Beslenme_Dengesini_Koruyun\" >5. Beslenme Dengesini Koruyun<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/istanbulobesitycenter.com\/tr\/kilo-vermek-icin-hangi-kalori-acigi\/#Sonuc\" >Sonu\u00e7<\/a><\/li><\/ul><\/nav><\/div>\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Toplam_Gunluk_Enerji_Harcamanizi_TDEE_Hesaplayin\"><\/span><strong>1. Toplam G\u00fcnl\u00fck Enerji Harcaman\u0131z\u0131 (TDEE) Hesaplay\u0131n<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p class=\"wp-block-paragraph\">Toplam G\u00fcnl\u00fck Enerji Harcaman\u0131z (TDEE), Bazal Metabolizma H\u0131z\u0131n\u0131z (BMR) ve aktivite d\u00fczeyiniz dikkate al\u0131nd\u0131\u011f\u0131nda her g\u00fcn yakt\u0131\u011f\u0131n\u0131z kalori miktar\u0131d\u0131r. TDEE&#8217;nizi \u00e7evrimi\u00e7i bir hesap makinesi kullanarak veya a\u015fa\u011f\u0131daki genel ad\u0131mlar\u0131 izleyerek tahmin edebilirsiniz: <\/p>\n\n<ul class=\"wp-block-list\">\n<li><strong>BMR&#8217;yi hesaplay\u0131n:<\/strong>\n<ul class=\"wp-block-list\">\n<li><strong>Kad\u0131nlar i\u00e7in:<\/strong> BMR=10\u00d7a\u011f\u0131rl\u0131k (kg)+6,25\u00d7boy (cm)-5\u00d7ya\u015f (y\u0131l)-161BMR = 10 \\times \\text{a\u011f\u0131rl\u0131k (kg)} + 6,25 \\times \\text{boy (cm)} &#8211; 5 \\times \\text{ya\u015f (y\u0131l)} &#8211; 161BMR=10\u00d7a\u011f\u0131rl\u0131k (kg)+6,25\u00d7boy (cm)-5\u00d7ya\u015f (y\u0131l)-161<\/li>\n\n\n\n<li><strong>Erkekler i\u00e7in:<\/strong> BMR=10\u00d7a\u011f\u0131rl\u0131k (kg)+6,25\u00d7boy (cm)-5\u00d7ya\u015f (y\u0131l)+5BMR = 10 \\times \\text{a\u011f\u0131rl\u0131k (kg)} + 6,25 \\times \\text{boy (cm)} &#8211; 5 \\times \\text{ya\u015f (y\u0131l)} + 5BMR=10\u00d7a\u011f\u0131rl\u0131k (kg)+6,25\u00d7boy (cm)-5\u00d7ya\u015f (y\u0131l)+5<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>TDEE&#8217;yi tahmin edin:<\/strong>\n<ul class=\"wp-block-list\">\n<li>BMR de\u011ferinizi bir aktivite fakt\u00f6r\u00fc ile \u00e7arp\u0131n:\n<ul class=\"wp-block-list\">\n<li><strong>Sedanter (\u00e7ok az egzersiz yapan veya hi\u00e7 yapmayan):<\/strong> BMR \u00d7 1,2<\/li>\n\n\n\n<li><strong>Hafif aktif (haftada 1-3 g\u00fcn hafif egzersiz\/spor):<\/strong> BMR \u00d7 1,375<\/li>\n\n\n\n<li><strong>Orta derecede aktif (haftada 3-5 g\u00fcn orta derecede egzersiz\/spor):<\/strong> BMR \u00d7 1,55<\/li>\n\n\n\n<li><strong>\u00c7ok aktif (haftada 6-7 g\u00fcn a\u011f\u0131r egzersiz\/spor):<\/strong> BMR \u00d7 1.725<\/li>\n\n\n\n<li><strong>S\u00fcper aktif (\u00e7ok a\u011f\u0131r egzersiz, fiziksel i\u015f veya g\u00fcnde iki kez antrenman):<\/strong> BMR \u00d7 1,9<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Kalori_Aciginizi_Belirleyin\"><\/span><strong>2. Kalori A\u00e7\u0131\u011f\u0131n\u0131z\u0131 Belirleyin<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p class=\"wp-block-paragraph\">Kilo vermek i\u00e7in TDEE&#8217;nizden daha az kalori t\u00fcketmeniz gerekir. Kalori a\u00e7\u0131\u011f\u0131n\u0131z\u0131n boyutu ne kadar h\u0131zl\u0131 kilo verece\u011finizi belirleyecektir: <\/p>\n\n<ul class=\"wp-block-list\">\n<li><strong>G\u00fcvenli ve S\u00fcrd\u00fcr\u00fclebilir Kilo Kayb\u0131:<\/strong>\n<ul class=\"wp-block-list\">\n<li><strong>G\u00fcnde 500 ila 1000<\/strong> kalorilik bir kalori a\u00e7\u0131\u011f\u0131 genellikle g\u00fcvenli ve s\u00fcrd\u00fcr\u00fclebilir olarak kabul edilir. Bu genellikle <strong>haftada<\/strong> yakla\u015f\u0131k <strong>0,5 ila 1 kg (1 ila 2 pound)<\/strong> kilo kayb\u0131na neden olur. <\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Daha Yava\u015f Kilo Kayb\u0131 i\u00e7in Daha K\u00fc\u00e7\u00fck A\u00e7\u0131klar:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Daha yava\u015f ve kademeli bir kilo kayb\u0131n\u0131 tercih ediyorsan\u0131z, <strong>g\u00fcnde 200 ila 500 kalorilik<\/strong> daha k\u00fc\u00e7\u00fck bir a\u00e7\u0131k, <strong>haftada 0,25 ila 0,5 kg (0,5 ila 1 pound)<\/strong> kaybetmenize yol a\u00e7abilir.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Daha H\u0131zl\u0131 Kilo Kayb\u0131 i\u00e7in Daha B\u00fcy\u00fck A\u00e7\u0131klar:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Daha b\u00fcy\u00fck bir a\u00e7\u0131k daha h\u0131zl\u0131 kilo kayb\u0131na yol a\u00e7abilir, ancak ayn\u0131 zamanda kas kayb\u0131, besin eksiklikleri ve yorgunluk riskini de art\u0131rabilir. Genellikle <strong>g\u00fcnde 1000 kalorilik bir a\u00e7\u0131\u011f\u0131n<\/strong> a\u015f\u0131lmas\u0131 \u00f6nerilmez. <\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Ornek_Hesaplama\"><\/span><strong>3. \u00d6rnek Hesaplama<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p class=\"wp-block-paragraph\">TDEE&#8217;nizin g\u00fcnde 2200 kalori oldu\u011funu varsayal\u0131m:<\/p>\n\n<ul class=\"wp-block-list\">\n<li><strong>500 kalori a\u00e7\u0131\u011f\u0131:<\/strong>\n<ul class=\"wp-block-list\">\n<li>2200 &#8211; 500 = <strong>1700 kalori\/g\u00fcn<\/strong><\/li>\n\n\n\n<li>Beklenen kilo kayb\u0131: Haftada 0,5 kg (1 pound)<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>1000 kalori a\u00e7\u0131\u011f\u0131:<\/strong>\n<ul class=\"wp-block-list\">\n<li>2200 &#8211; 1000 = <strong>1200 kalori\/g\u00fcn<\/strong><\/li>\n\n\n\n<li>Beklenen kilo kayb\u0131: Haftada 1 kg (2 pound)<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Izleme_ve_Ayarlama\"><\/span><strong>4. \u0130zleme ve Ayarlama<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0130lerlemenizi Takip Edin:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Kalori a\u00e7\u0131\u011f\u0131n\u0131z\u0131 takip ederken kilonuzu, v\u00fccut \u00f6l\u00e7\u00fclerinizi ve nas\u0131l hissetti\u011finizi izleyin. \u00c7ok h\u0131zl\u0131 veya yava\u015f kilo kaybediyorsan\u0131z, kalori al\u0131m\u0131n\u0131z\u0131 ayarlaman\u0131z gerekebilir. <\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Bireysel Fakt\u00f6rleri Dikkate Al\u0131n:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Metabolizman\u0131z, kas k\u00fctleniz ve di\u011fer fakt\u00f6rler v\u00fccudunuzun kalori a\u00e7\u0131\u011f\u0131na nas\u0131l tepki verece\u011fini etkileyebilir. Baz\u0131 insanlar istenen sonu\u00e7lar\u0131 g\u00f6rmek i\u00e7in daha k\u00fc\u00e7\u00fck veya daha b\u00fcy\u00fck bir a\u00e7\u0131\u011fa ihtiya\u00e7 duyabilir. <\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Beslenme_Dengesini_Koruyun\"><\/span><strong>5. Beslenme Dengesini Koruyun<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<ul class=\"wp-block-list\">\n<li><strong>Besin \u00d6\u011fesi Yo\u011fun G\u0131dalara Odaklan\u0131n:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Kalori a\u00e7\u0131\u011f\u0131 yarat\u0131rken bile, genel sa\u011fl\u0131\u011f\u0131 desteklemek i\u00e7in vitaminler, mineraller, protein, sa\u011fl\u0131kl\u0131 ya\u011flar ve lif bak\u0131m\u0131ndan zengin dengeli bir diyet t\u00fcketmek \u00f6nemlidir.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sonuc\"><\/span><strong>Sonu\u00e7<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p class=\"wp-block-paragraph\">G\u00fcvenli ve s\u00fcrd\u00fcr\u00fclebilir kilo kayb\u0131 i\u00e7in genellikle g\u00fcnde 500 ila 1000 kalorilik bir kalori a\u00e7\u0131\u011f\u0131 \u00f6nerilir ve bu da haftada 0,5 ila 1 kg (1 ila 2 pound) kayba yol a\u00e7ar. Kalori al\u0131m\u0131n\u0131z\u0131 TDEE&#8217;nize g\u00f6re ayarlay\u0131n ve sa\u011fl\u0131kl\u0131 bir h\u0131zda kilo verdi\u011finizden emin olmak i\u00e7in ilerlemenizi izleyin. <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kilo vermek i\u00e7in kalori a\u00e7\u0131\u011f\u0131 yaratmak \u00e7ok \u00f6nemlidir. Kalori a\u00e7\u0131\u011f\u0131, v\u00fccudunuzun mevcut kilosunu korumak i\u00e7in ihtiya\u00e7 duydu\u011fundan daha az kalori t\u00fcketti\u011finizde&#8230;<\/p>\n","protected":false},"author":1,"featured_media":18821,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kadence_starter_templates_imported_post":false,"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"footnotes":""},"categories":[199,187],"tags":[],"class_list":["post-22338","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kilo-vermek","category-zayiflama-blogu"],"taxonomy_info":{"category":[{"value":199,"label":"Kilo Vermek"},{"value":187,"label":"Zay\u0131flama Blogu"}]},"featured_image_src_large":["https:\/\/istanbulobesitycenter.com\/wp-content\/uploads\/2024\/08\/what-calorie-deficit-to-lose-weight.webp",790,526,false],"author_info":{"display_name":"IOC","author_link":"https:\/\/istanbulobesitycenter.com\/tr\/author\/admin\/"},"comment_info":0,"category_info":[{"term_id":199,"name":"Kilo Vermek","slug":"kilo-vermek","term_group":0,"term_taxonomy_id":199,"taxonomy":"category","description":"","parent":0,"count":12,"filter":"raw","cat_ID":199,"category_count":12,"category_description":"","cat_name":"Kilo Vermek","category_nicename":"kilo-vermek","category_parent":0},{"term_id":187,"name":"Zay\u0131flama Blogu","slug":"zayiflama-blogu","term_group":0,"term_taxonomy_id":187,"taxonomy":"category","description":"","parent":0,"count":35,"filter":"raw","cat_ID":187,"category_count":35,"category_description":"","cat_name":"Zay\u0131flama Blogu","category_nicename":"zayiflama-blogu","category_parent":0}],"tag_info":false,"_links":{"self":[{"href":"https:\/\/istanbulobesitycenter.com\/tr\/wp-json\/wp\/v2\/posts\/22338","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/istanbulobesitycenter.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/istanbulobesitycenter.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/istanbulobesitycenter.com\/tr\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/istanbulobesitycenter.com\/tr\/wp-json\/wp\/v2\/comments?post=22338"}],"version-history":[{"count":0,"href":"https:\/\/istanbulobesitycenter.com\/tr\/wp-json\/wp\/v2\/posts\/22338\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/istanbulobesitycenter.com\/tr\/wp-json\/wp\/v2\/media\/18821"}],"wp:attachment":[{"href":"https:\/\/istanbulobesitycenter.com\/tr\/wp-json\/wp\/v2\/media?parent=22338"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/istanbulobesitycenter.com\/tr\/wp-json\/wp\/v2\/categories?post=22338"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/istanbulobesitycenter.com\/tr\/wp-json\/wp\/v2\/tags?post=22338"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}