{"id":2384,"date":"2018-11-24T18:50:20","date_gmt":"2018-11-24T11:50:20","guid":{"rendered":"https:\/\/xachtayquocte.com\/?page_id=2384"},"modified":"2018-11-25T02:34:43","modified_gmt":"2018-11-24T19:34:43","slug":"cong-thuc-tinh-chi-so-bmr","status":"publish","type":"page","link":"https:\/\/xachtayquocte.com\/cong-thuc-tinh-chi-so-bmr\/","title":{"rendered":"C\u00e1ch t\u00ednh ch\u1ec9 s\u1ed1 BMR &#8211; L\u01b0\u1ee3ng calo c\u01a1 th\u1ec3 c\u1ea7n h\u1ea5p th\u1ee5"},"content":{"rendered":"<p style=\"text-align: justify;\"><meta name=\"viewport\" content=\"width=device-width, initial-scale=1.0\">\r\n\r\n<style>\r\n@media screen and (max-width: 768px) {\r\n  .xttab {\r\n    width: 97%!important; \r\n  }\r\n}\r\nh2 {\r\nfont-size: 20px;\r\nfont-weight: bold;\r\nmargin:4px!important;\r\ncolor:white;\r\ntext-align: center;\r\n}\r\np {\r\nfont-size: 15px;\r\nfont-family: \"Arial\", Georgia, Serif;\r\nmargin:4px;\r\n}\r\n.xttab {\r\n  display: flex;\r\n  flex-flow: column;\r\n  width: 60%;\r\n  margin: auto;\r\n}\r\n\r\n.xtrow {\r\n  display: flex;\r\n  border: 1px solid blue;\r\n  border-top: none;\r\n}\r\n\r\n.xtrow:first-child {\r\n  border-top: 1px solid blue;\r\n}\r\n.xtrow1 {\r\n  display: flex;\r\n}\r\n.xtinput {margin-bottom:0px; width: inherit!important;}\r\n.xtcell {\r\n  border-right: 1px solid blue;\r\n  flex-grow: 1;\r\n  flex-basis: 0;\r\n}\r\n.bd-r{border-right: 1px solid blue;}\r\n.bd-b{border-bottom: 1px solid blue;}\r\n.nobd{border:0!important;;}\r\n.xtfl-30{flex-basis:30%;}\r\n.xtfl-10{flex-basis:10%;}\r\n.xtfl-25{flex-basis:25%;}\r\n.w-25{width:25%;}\r\n.xtcell:last-child {\r\n  border: none;\r\n}\r\n\r\nlabel\r\n{\r\n\tdisplay:block;\r\n\tfloat:left;\r\n\twidth:190px;\t\t\r\n}\r\n.label\r\n{\r\n\tdisplay:inline;\r\n\tfloat:none;\r\n\twidth:75px;\t\t\r\n\tfont-size:11px\r\n}\r\n.warning\r\n{\r\n\tbackground:yellow;\r\n\tborder:1pt solid red;\r\n\tpadding:5px;\r\n\tfont-weight:bold;\r\n}\r\n\r\n#table{width:100%;}\r\n#row{height:20px;width:100%;}\r\n.rowheader  \r\n{\r\n\tpadding:5px;\t\r\n\tfont-size:14px;\t\r\n\tfont-weight:bolder;\t\t\t\r\n\tcolor:white;\t\r\n    text-align:center;\r\n}  \r\n<\/style>\r\n<script language=\"javascript\"> \r\nfunction IsNumber(fldId)\r\n{\r\n  var fld=document.getElementById(fldId).value;\r\n\r\n  if(isNaN(fld))\r\n  {\t\t\r\n\t\tdocument.getElementById(fldId).value=fld.substring(0, fld.length-1);\r\n\t\tvar newvalue=document.getElementById(fldId).value;\r\n\t\tIsNumber(fldId);\r\n  }\r\n\r\n  return;\t\r\n}\r\n\r\nfunction validateForm(frm)\r\n{\r\n\r\n\tage=frm.age.value;\r\n\tkg=frm.kg.value;\r\n\tcm=frm.cm.value;\r\n\t\r\n\tif(age==\"\" || kg==\"\" || cm==\"\" )\r\n\t{\r\n    \talert('Error: B\u1ea1n c\u1ea7n ph\u1ea3i nh\u1eadp c\u00e1c \u00f4 \u0111\u1ec3 t\u00ednh to\u00e1n!');\r\n    \treturn false;\r\n\t}\r\n\r\n\treturn;\r\n}\r\n\r\nfunction showHide(fldshow,fldhide,label,labelfld) \r\n{\r\n\tvar myTextelemShow = document.getElementById(fldshow);\r\n\tvar myTextelemLabel = document.getElementById(labelfld);\r\n\tvar myTextelemHide = document.getElementById(fldhide);\r\n\tif(myTextelemShow.style.display == 'none')\r\n\t{\r\n    \tmyTextelemShow.style.display = 'inline' ;\r\n    \tmyTextelemLabel.innerHTML = label;\r\n\t}\r\n\tif(myTextelemHide.style.display != 'none')\r\n\t{\r\n\t    myTextelemHide.style.display = 'none';\r\n\t}\r\n}\r\n<\/script>\r\n\r\n<div class=\"xttab\">\r\n<div class=\"xtrow\">\r\n    <div class=\"xtcell\" style=\"background-color:blue;\"><h2> C\u00d4NG TH\u1ee8C T\u00cdNH BMI-BMR-BFP ONLINE<\/h2><\/div>\r\n  <\/div>\r\n    \r\n<div class=\"xtrow\" style=\"border:1px solid blue;\">\r\n\r\n\t<form method=\"post\" name=\"form1\" style=\"margin-bottom:0; width:100%;} onsubmit=\"return validateForm(this);\">\r\n\t     <div class=\"xtrow\"><div class=\"xtcell\">\r\n\t<p><label>Tu\u1ed5i c\u1ee7a b\u1ea1n:<\/label>\t\r\n\t\t\t\t\t<input type=\"text\" class=\"xtinput\" size=\"4\"  name=\"age\" id=\"age\" onkeyup=\"IsNumber(this.id)\" value=\"\" > \r\n\t<\/p><\/div>\r\n\t<div class=\"xtcell\">\r\n\t<p><label>Gi\u1edbi t\u00ednh:<\/label>\r\n\t\t\t\t\t<input id=\"gender\" name=\"gender\" type=\"radio\" value=\"male\"  \/> <label style=\"width:75px;display:inline;float:none;\">Nam<\/label>\r\n\t\t\t\t\t<input id=\"gender\" name=\"gender\" type=\"radio\" value=\"female\" checked\/> <label style=\"width:75px;display:inline;float:none;\">N\u1eef<\/label>\r\n\t\t\t\t\t\r\n\t<\/p><\/div><\/div>\r\n\t <div class=\"xtrow\"><div class=\"xtcell\">\r\n\t<p><label>C\u00e2n n\u1eb7ng:<\/label>\r\n\t<\/p>\r\n\t\t<p>\r\n\t\t\t\t\t<input type=\"text\" name=\"kg\" id=\"kg\" class=\"xtinput\" size=\"4\" onkeyup=\"IsNumber(this.id);KgToLbs(this.value,'lbs');\"  value=\"\"> \r\n\r\n\t\t\t\t\t<span id=\"labelw\">\r\n\t\t\t\t\tkg\t\t\t\t\t<\/span>\r\n\t<\/p><\/div>\r\n\t<div class=\"xtcell\">\r\n\t<p><label>Chi\u1ec1u cao:<\/label>\r\n\t<\/p>\r\n\t\t<p>\r\n\t\t\t\t\t<input type=\"text\" name=\"cm\" id=\"cm\" class=\"xtinput\" size=\"4\" onkeyup=\"IsNumber(this.id);CmToFt(this.value,'feet','inch');\" value=\"\">  \r\n\t\t\t\t\t<input type=\"text\" name=\"feet\" id=\"feet\" size=\"4\" onkeyup=\"IsNumber(this.id);FtToCm('feet','inch','cm');\" style=\"display:none;\" value=\"\"> \r\n\t\t\t\t\t<input type=\"text\" name=\"inch\" id=\"inch\" size=\"4\" onkeyup=\"IsNumber(this.id);FtToCm('feet','inch','cm');\" style=\"display:none;\" value=\"\"> \r\n\t\t\t\t\t<span id=labelh > \r\n\t\t\t\t\tcm                   <\/span>\r\n\t<\/p><\/div><\/div>\r\n\r\n    \r\n            <p><label>Ho\u1ea1t \u0111\u1ed9ng h\u1eb1ng ng\u00e0y:<\/label> <select name=\"activity\" class=\"xtinput\" style=\"padding: 5px;\">    \r\n    \t<option value=\"0.2\" >G\u1ea7n nh\u01b0 kh\u00f4ng l\u00e0m g\u00ec, kh\u00f4ng \u0111i \u0111\u00e2u<\/option>\r\n\t\t<option value=\"0.29\" >C\u00f4ng vi\u1ec7c v\u0103n ph\u00f2ng-h\u1ecdc t\u1eadp, kh\u00f4ng th\u1ec3 d\u1ee5c<\/option>\r\n    \t<option value=\"0.375\" >C\u00f4ng vi\u1ec7c v\u0103n ph\u00f2ng-h\u1ecdc t\u1eadp, th\u1ec3 d\u1ee5c nh\u1eb9<\/option>\r\n    \t<option value=\"0.55\" >Ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t v\u1eeba, kh\u00f4ng th\u1ec3 d\u1ee5c<\/option>\r\n\t\t<option value=\"0.63\" >Ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t v\u1eeba, th\u1ec3 d\u1ee5c nh\u1eb9<\/option>\r\n    \t<option value=\"0.725\" >Ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t v\u1eeba, th\u1ec3 d\u1ee5c n\u1eb7ng<\/option>\r\n\t\t<option value=\"0.86\" >C\u00f4ng vi\u1ec7c n\u1eb7ng|t\u1eadp th\u1ec3 thao n\u1eb7ng<\/option>\r\n    \t<option value=\"1.0\" >C\u00f4ng vi\u1ec7c si\u00eau n\u1eb7ng<\/option>\t\r\n        <\/select><\/p>\r\n    \t\r\n\t<div style=\"text-align:center;clear:both;\"><input type=\"submit\" value=\"T\u00ednh To\u00e1n\" style=\"display: inline-block;padding: 0 16px;line-height: 36px;border: 0 solid;background: #0dc10d;color: #fff;font-size: 18px;font-weight: 400;\"><\/div>\r\n\t<input type=\"hidden\" name=\"calculator_ok\" value=\"1\">\r\n\t<\/form>\t\r\n\t<\/div>\r\n\r\n<!--Endif ch\u01b0a \u1ea5n t\u00ednh -->\r\n<\/div>\r\n\r\n\n<p style=\"text-align: justify;\">Ch\u1ec9 s\u1ed1 BMR\u00a0<em>\u00a0(Basal Metabolic Rate)\u00a0<\/em>hay c\u00f2n g\u1ecdi l\u00e0 ch\u1ec9 s\u1ed1 trao \u0111\u1ed5i ch\u1ea5t c\u1ee7a 1 ng\u01b0\u1eddi v\u1edbi nhu c\u1ea7u b\u00ecnh th\u01b0\u1eddng 1 ng\u00e0y trong tr\u1ea1ng th\u00e1i ngh\u1ec9 ng\u01a1i, kh\u00f4ng l\u00e0m vi\u1ec7c g\u00ec c\u1ea3. Tuy nhi\u00ean d\u1ef1a v\u00e0o ch\u1ec9 s\u1ed1 n\u00e0y v\u00e0 k\u1ebft h\u1ee3p 1 s\u1ed1 c\u00f4ng th\u1ee9c th\u00ec ch\u00fang ta c\u00f3 th\u1ec3 t\u00ednh to\u00e1n \u0111\u01b0\u1ee3c th\u00eam r\u1ea5t nhi\u1ec1u th\u1ee9 nh\u01b0: l\u01b0\u1ee3ng calo c\u1ea7n thi\u1ebft cho 1 ng\u00e0y l\u00e0m vi\u1ec7c ho\u1eb7c 1 ho\u1ea1t \u0111\u1ed9ng c\u1ee5 th\u1ec3, m\u1ee9c gi\u1ea3m c\u00e2n an to\u00e0n, m\u1ee9c t\u0103ng c\u00e2n an to\u00e0n,&#8230;\u1ede trong b\u00e0i n\u00e0y <a href=\"https:\/\/xachtayquocte.com\/\" target=\"_blank\" rel=\"noopener\">X\u00e1ch Tay Qu\u1ed1c T\u1ebf<\/a> s\u1ebd d\u1ea7n li\u1ec7t k\u00ea ra c\u00e1c c\u00f4ng th\u1ee9c t\u00ednh v\u00e0 gi\u1ea3i th\u00edch c\u1ee5 th\u1ec3 nh\u1ea5t cho c\u00e1c b\u1ea1n hi\u1ec3u.<\/p>\n<p style=\"text-align: justify;\">C\u00e1c b\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o th\u00eam: <em><strong><a href=\"https:\/\/xachtayquocte.com\/tinh-chi-so-bmi-do-muc-beo-gay\/\" target=\"_blank\" rel=\"noopener\">Ch\u1ec9 s\u1ed1 BMI (\u0110o m\u1ee9c b\u00e9o g\u1ea7y)<\/a><\/strong><\/em>\u00a0v\u00e0 <em><strong><a href=\"https:\/\/xachtayquocte.com\/cac-tinh-chi-so-bfp-online-ty-le-mo-co-the\/\" target=\"_blank\" rel=\"noopener\">Ch\u1ec9 s\u1ed1 BFP (T\u1ef7 l\u1ec7 m\u1ee1 c\u01a1 th\u1ec3)<\/a><\/strong><\/em><\/p>\n<p style=\"text-align: justify;\">Qua b\u00e0i vi\u1ebft n\u00e0y c\u00e1c b\u1ea1n s\u1ebd d\u1ea7n l\u00e0m ch\u1ee7 \u0111\u01b0\u1ee3c c\u00e2n n\u1eb7ng c\u1ee7a m\u00ecnh m\u1ed9t c\u00e1ch an to\u00e0n v\u00e0 th\u00f4ng minh. \u0110i\u1ec1u m\u00e0 h\u1ea7u h\u1ebft nh\u1eefng ng\u01b0\u1eddi gi\u1ea3m c\u00e2n c\u00f2n ch\u01b0a hi\u1ec3u c\u01a1 th\u1ec3 nh\u01b0: M\u1ee9c <a href=\"https:\/\/xachtayquocte.com\/d\/suc-khoe\/tang-can-giam-can\/\" target=\"_blank\" rel=\"noopener\">gi\u1ea3m c\u00e2n an to\u00e0n<\/a>, bao nhi\u00eau l\u00e0 h\u1ee3p l\u00fd, t\u1eadp luy\u1ec7n c\u00e1i g\u00ec th\u00ec gi\u00fap \u0111\u1ed1t ch\u00e1y n\u0103ng l\u01b0\u1ee3ng t\u1ed1t h\u01a1n. T\u1ea5t c\u1ea3 s\u1ebd c\u00f3 trong b\u00e0i ph\u00e2n t\u00edch n\u00e0y.<\/p>\n<h2 style=\"text-align: justify;\"><span style=\"color: #000080;\"><strong>C\u00f4ng th\u1ee9c BMR nh\u01b0 th\u1ebf n\u00e0o?<\/strong><\/span><\/h2>\n<p style=\"text-align: justify;\">Hi\u1ec7n c\u00f3 kh\u00e1 nhi\u1ec1u c\u00f4ng th\u1ee9c \u1edf c\u00e1c ngu\u1ed3n kh\u00e1c nhau nh\u01b0ng ch\u00fang t\u00f4i xin n\u00eau ra c\u00f4ng th\u1ee9c sau. \u0110\u00e2y l\u00e0 c\u00f4ng th\u1ee9c \u0111\u01b0\u1ee3c nhi\u1ec1u n\u01a1i \u00e1p d\u1ee5ng v\u00e0 th\u1ea5y kh\u00e1 chu\u1ea9n.<\/p>\n<figure id=\"attachment_2403\" aria-describedby=\"caption-attachment-2403\" style=\"width: 960px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-2403\" src=\"https:\/\/xachtayquocte.com\/wp-content\/uploads\/2018\/11\/cach-tinh-chi-so-bmr-online.jpg\" alt=\"C\u00f4ng th\u1ee9c t\u00ednh ch\u1ec9 s\u1ed1 BMR Online\" width=\"960\" height=\"720\" srcset=\"https:\/\/xachtayquocte.com\/wp-content\/uploads\/2018\/11\/cach-tinh-chi-so-bmr-online.jpg 960w, https:\/\/xachtayquocte.com\/wp-content\/uploads\/2018\/11\/cach-tinh-chi-so-bmr-online-510x383.jpg 510w, https:\/\/xachtayquocte.com\/wp-content\/uploads\/2018\/11\/cach-tinh-chi-so-bmr-online-300x225.jpg 300w, https:\/\/xachtayquocte.com\/wp-content\/uploads\/2018\/11\/cach-tinh-chi-so-bmr-online-768x576.jpg 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><figcaption id=\"caption-attachment-2403\" class=\"wp-caption-text\">C\u00f4ng th\u1ee9c t\u00ednh ch\u1ec9 s\u1ed1 BMR Online<\/figcaption><\/figure>\n<p style=\"text-align: justify;\"><em><strong>Ph\u1ee5 n\u1eef<\/strong>: BMR = 655 + (9.6 x C\u00e2n n\u1eb7ng kg) + (1.8 x Chi\u1ec1u cao cm) \u2013 (4.7 x tu\u1ed5i).<\/em><br \/>\n<em><strong>\u0110\u00e0n \u00f4ng<\/strong>: BMR = 66 + (13.7 x\u00a0C\u00e2n n\u1eb7ng kg) + (5 x Chi\u1ec1u cao cm) \u2013 (6.8 x tu\u1ed5i).<\/em><\/p>\n<h2 style=\"text-align: justify;\"><span style=\"color: #000080;\"><strong>C\u00e1ch t\u00ednh n\u0103ng l\u01b0\u1ee3ng c\u1ea7n thi\u1ebft cho m\u1ed9t ng\u00e0y l\u00e0m vi\u1ec7c.<\/strong><\/span><\/h2>\n<p style=\"text-align: justify;\">M\u1ed7i c\u00f4ng vi\u1ec7c c\u00f3 m\u1ed9t l\u01b0\u1ee3ng calo ti\u00eau th\u1ee5 kh\u00e1c nhau. Tuy nhi\u00ean \u0111\u1ec3 duy tr\u00ec n\u00f3 h\u1eb1ng ng\u00e0y th\u00ec l\u01b0\u1ee3ng calo c\u1ea7n thi\u1ebft l\u00e0 nh\u01b0 sau:<\/p>\n<p style=\"text-align: justify;\"><em>L\u01b0\u1ee3ng calo c\u1ea7n cho ng\u00e0y l\u00e0m vi\u1ec7c = L\u01b0\u1ee3ng calo ng\u00e0y kh\u00f4ng l\u00e0m g\u00ec (BMR) + L\u01b0\u1ee3ng calo cho c\u00f4ng vi\u1ec7c (1).<\/em><\/p>\n<p style=\"text-align: justify;\">\u0110\u1ec3 thu\u1eadn ti\u1ec7n cho vi\u1ec7c t\u00ednh to\u00e1n cho c\u00f4ng vi\u1ec7c h\u1eb1ng ng\u00e0y th\u00ec ch\u00fang t\u00f4i \u0111\u00e3 th\u1ed1ng k\u00ea l\u1ea1i 1 s\u1ed1 c\u00f4ng vi\u1ec7c cho \u0111\u01a1n gi\u1ea3n v\u00e0 c\u00f3 c\u00f4ng th\u1ee9c sau:<\/p>\n<p style=\"text-align: justify;\"><em>L\u01b0\u1ee3ng calo cho c\u00f4ng vi\u1ec7c (1) = BMR x ch\u1ec9 s\u1ed1 ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng c\u00f4ng vi\u1ec7c<\/em><\/p>\n<p style=\"text-align: justify;\">C\u00e1c ch\u1ec9 s\u1ed1 ti\u00eau hao \u0111\u01b0\u1ee3c r\u00fat g\u1ecdn nh\u01b0 sau:<\/p>\n<ul style=\"list-style-type: circle; text-align: justify;\">\n<li>G\u1ea7n nh\u01b0 kh\u00f4ng l\u00e0m g\u00ec, kh\u00f4ng \u0111i \u0111\u00e2u :1.2<\/li>\n<li>C\u00f4ng vi\u1ec7c v\u0103n ph\u00f2ng, kh\u00f4ng th\u1ec3 d\u1ee5c: 1.29<\/li>\n<li>C\u00f4ng vi\u1ec7c v\u0103n ph\u00f2ng, th\u1ec3 d\u1ee5c nh\u1eb9: 1.375<\/li>\n<li>C\u00f4ng vi\u1ec7c v\u0103n ph\u00f2ng, th\u1ec3 d\u1ee5c n\u1eb7ng: 1.4<\/li>\n<li>Ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t v\u1eeba, kh\u00f4ng th\u1ec3 d\u1ee5c: 1.55<\/li>\n<li>Ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t v\u1eeba, th\u1ec3 d\u1ee5c nh\u1eb9: 1.63<\/li>\n<li>Ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t v\u1eeba, th\u1ec3 d\u1ee5c n\u1eb7ng: 1.725<\/li>\n<li>C\u00f4ng vi\u1ec7c n\u1eb7ng|t\u1eadp th\u1ec3 thao n\u1eb7ng: 1.86<\/li>\n<li>C\u00f4ng vi\u1ec7c si\u00eau n\u1eb7ng: 2.0<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">T\u00ean \u0111\u00e2y l\u00e0 c\u00e1ch t\u00ednh cho c\u00f4ng vi\u1ec7c h\u1eb1ng ng\u00e0y, nh\u01b0ng n\u1ebfu b\u1ea1n mu\u1ed1n c\u1ee5 th\u1ec3 cho t\u1eebng m\u1ee9c t\u1eadp luy\u1ec7n ri\u00eang theo gi\u1edd th\u00ec h\u00e3y t\u00ednh th\u00eam t\u1ea1i: \u0110ang x\u00e2y d\u1ef1ng (s\u1ebd update s\u1edbm nh\u1ea5t c\u00f3 th\u1ec3)<\/p>\n<figure id=\"attachment_2402\" aria-describedby=\"caption-attachment-2402\" style=\"width: 525px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-2402\" src=\"https:\/\/xachtayquocte.com\/wp-content\/uploads\/2018\/11\/chi-so-bmr.jpg\" alt=\"C\u00e1ch t\u00ednh ch\u1ec9 s\u1ed1 BMR Online\" width=\"525\" height=\"396\" srcset=\"https:\/\/xachtayquocte.com\/wp-content\/uploads\/2018\/11\/chi-so-bmr.jpg 525w, https:\/\/xachtayquocte.com\/wp-content\/uploads\/2018\/11\/chi-so-bmr-510x385.jpg 510w, https:\/\/xachtayquocte.com\/wp-content\/uploads\/2018\/11\/chi-so-bmr-300x226.jpg 300w\" sizes=\"(max-width: 525px) 100vw, 525px\" \/><figcaption id=\"caption-attachment-2402\" class=\"wp-caption-text\">C\u00e1ch t\u00ednh ch\u1ec9 s\u1ed1 BMR Online<\/figcaption><\/figure>\n<h2 style=\"text-align: justify;\"><span style=\"color: #000080;\"><strong>S\u1eed d\u1ee5ng ch\u1ec9 s\u1ed1 BMR \u0111\u1ec3 x\u00e1c \u0111\u1ecbnh m\u1ee9c gi\u1ea3m calo \u0111\u1ec3 gi\u1ea3m c\u00e2n an to\u00e0n.<\/strong><\/span><\/h2>\n<p style=\"text-align: justify;\">Khi ch\u00fang ta c\u00f3 ch\u1ec9 s\u1ed1 BMR v\u00e0 m\u1ee9c n\u0103ng l\u01b0\u1ee3ng \u0111\u1ed1t ch\u00e1y c\u1ee7a ch\u00fang ta \u0111\u1ed1t ch\u00e1y trong 1 ng\u00e0y. Th\u00ec l\u00fac \u0111\u00f3 ch\u00fang ta s\u1ebd t\u00ednh \u0111\u01b0\u1ee3c m\u1ee9c n\u0103ng l\u01b0\u1ee3ng s\u1eed d\u1ee5ng trong 1 ng\u00e0y. Tuy nhi\u00ean b\u1ea1n ch\u1ec9 n\u00ean gi\u1ea3m c\u00e2n n\u1ebfu c\u01a1 th\u1ec3 b\u1ea1n \u0111ang th\u1eeba c\u00e2n ho\u1eb7c 1 l\u00ed do ch\u00ednh \u0111\u00e1ng n\u00e0o \u0111\u00f3. C\u00f4ng c\u1ee5 ch\u00fang t\u00f4i t\u1ea1o ra c\u0169ng s\u1ebd c\u00f3 1 s\u1ed1 ch\u1ec9 b\u00e1o quan tr\u1ecdng khi gi\u1ea3m c\u00e2n. Nh\u01b0ng nh\u00ecn chung b\u1ea1n kh\u00f4ng n\u00ean gi\u1ea3m qu\u00e1 500 calo\/ng\u00e0y, t\u1ee9c 1 tu\u1ea7n l\u00e0 3500 calo v\u00e0 t\u01b0\u01a1ng \u0111\u01b0\u01a1ng v\u1edbi 0.45kg\/tu\u1ea7n. 0.45kg\/tu\u1ea7n ~ 1.8 kg\/th\u00e1ng l\u00e0 m\u1ee9c an to\u00e0n \u0111\u1ec3 gi\u1ea3m c\u00e2n. V\u00e0 kh\u00f4ng \u0111\u01b0\u1ee3c gi\u1ea3m qu\u00e1 1000 calo\/ng\u00e0y ~ 0.9kg\/tu\u1ea7n ~ 3.6 kg\/th\u00e1ng. C\u00e1c b\u1ea1n kh\u00f4ng n\u00ean nghe theo c\u00e1c b\u00e0i qu\u1ea3ng c\u00e1o, ph\u01b0\u01a1ng ph\u00e1p t\u1eadp luy\u1ec7n gi\u1ea3m nhanh v\u01b0\u1ee3t qu\u00e1 m\u1ee9c tr\u00ean. Nh\u01b0ng c\u1ea7n l\u01b0u \u00fd v\u1edbi N\u1eef gi\u1edbi th\u00ec l\u01b0\u1ee3ng calo kh\u00f4ng n\u00ean h\u1ea1 th\u1ea5p d\u01b0\u1edbi 1200 calo\/ng\u00e0y v\u00e0 nam gi\u1edbi l\u00e0 1800 calo\/ng\u00e0y. T\u1ea5t c\u1ea3 th\u00f4ng tin tr\u00ean \u0111\u01b0\u1ee3c c\u00e1c chuy\u00ean gia h\u00e0ng \u0111\u1ea7u v\u1ec1 s\u1ee9c kh\u1ecfe \u0111\u01b0a ra n\u00ean c\u00e1c b\u1ea1n n\u00ean tu\u00e2n theo. Ch\u00fang t\u00f4i xin r\u00fat g\u1ecdn \u00fd tr\u00ean l\u1ea1i nh\u01b0 sau:<\/p>\n<ul style=\"list-style-type: circle; text-align: justify;\">\n<li>M\u1ee9c gi\u1ea3m an to\u00e0n 500 calo\/ng\u00e0y ~0.45 kg\/tu\u1ea7n ~1.8 kg\/th\u00e1ng: NLAT = L\u01b0\u1ee3ng calo<em>\u00a0c\u1ea7n 1 ng\u00e0y &#8211; 500.<\/em><\/li>\n<li>Kh\u00f4ng \u0111\u01b0\u1ee3c gi\u1ea3m qu\u00e1 1000 calo\/ng\u00e0y ~ 0.9 kg\/tu\u1ea7n ~ 3.6 kg\/th\u00e1ng: NLMAX =\u00a0\u00a0L\u01b0\u1ee3ng calo\u00a0<em>c\u1ea7n 1 ng\u00e0y &#8211; 1000.<\/em><\/li>\n<li>N\u1ebfu MGAT &lt; 1200 (n\u1eef), 1800 (nam) th\u00ec n\u0103ng l\u01b0\u1ee3ng b\u1ed5 sung h\u1eb1ng ng\u00e0y cho n\u1eef l\u00e0 1200 calo, nam l\u00e0 1800 calo.<\/li>\n<\/ul>\n<h3 style=\"text-align: justify;\"><em><span style=\"color: #00a859;\"><strong>V\u00ed d\u1ee5 cho c\u00e1c tr\u01b0\u1eddng h\u1ee3p tr\u00ean:<\/strong><\/span><\/em><\/h3>\n<p style=\"text-align: justify;\"><strong>TH1<\/strong>:\u00a0b\u1ea1n l\u00e0 n\u1eef, L\u01b0\u1ee3ng calo c\u1ea7n cho 1 ng\u00e0y = 1100 t\u1ee9c nh\u1ecf h\u01a1n 1200 =&gt; b\u1ea1n kh\u00f4ng n\u00ean gi\u1ea3m c\u00e2n.<\/p>\n<p style=\"text-align: justify;\"><strong>TH2<\/strong>: b\u1ea1n l\u00e0 n\u1eef,L\u01b0\u1ee3ng calo c\u1ea7n cho 1 ng\u00e0y =1400 calo\/ng\u00e0y (n\u1eb1m trong kho\u1ea3ng 1200&#8211;1700) t\u1ee9c NLAT l\u00fd thuy\u1ebft l\u00e0 1400 &#8211; 500 = 900 &lt;1200. V\u1eady b\u1ea1n kh\u00f4ng \u0111\u01b0\u1ee3c gi\u1ea3m qu\u00e1 1400-1200=200 calo\/ng\u00e0y ~ 200&#215;0.45:500=0.18kg\/tu\u1ea7n~0.72kg\/th\u00e1ng.<\/p>\n<p style=\"text-align: justify;\">T\u01b0\u01a1ng t\u1ef1 v\u1edbi nam gi\u1edbi c\u00f3\u00a0L\u01b0\u1ee3ng calo c\u1ea7n cho 1 ng\u00e0y\u00a0 n\u1eb1m trong kho\u1ea3ng 1800&#8211;2300 calo.<\/p>\n<p style=\"text-align: justify;\"><strong>TH3<\/strong>: B\u1ea1n l\u00e0 n\u1eef\u00a0L\u01b0\u1ee3ng calo c\u1ea7n cho 1 ng\u00e0y = 1800 calo\/ng\u00e0y (n\u1eb1m tr\u00ean 1700 calo\/ng\u00e0y). NLAT c\u1ee7a b\u1ea1n l\u00e0 1800 &#8211; 500 = 1300 &gt;1200 t\u1ee9c m\u1ee9c gi\u1ea3m an to\u00e0n l\u00e0 500 calo\/ng\u00e0y ~ 0.45kg\/tu\u1ea7n. Tuy nhi\u00ean NLMAX = 1800 &#8211; 1000 = 800 &lt; 1200 n\u00ean NLMAX l\u00fac n\u00e0y \u0111\u01b0\u1ee3c l\u1ea5y l\u00e0 1200 calo\/ng\u00e0y, t\u1ee9c b\u1ea1n \u0111\u01b0\u1ee3c gi\u1ea3m t\u1ed1i \u0111a cho ph\u00e9p 1800-1200=600 calo\/ng\u00e0y ~ 0.54 kg\/tu\u1ea7n ~ 2.16 kg\/th\u00e1ng.<\/p>\n<p style=\"text-align: justify;\">T\u00f3m t\u1eaft: N\u1eef: NL 1 ng\u00e0y = 1800 (n\u1eb1m trong kho\u1ea3ng 1700&#8211;2200 v\u1edbi nam gi\u1edbi kho\u1ea3ng n\u00e0y l\u00e0 2300&#8211;2800) n\u00ean m\u1ee9c an to\u00e0n \u0111\u01b0\u1ee3c gi\u1ea3m l\u00e0 500 calo\/ng\u00e0y v\u00e0 t\u1ed1i \u0111a l\u00e0 1800-1200=600 calo\/ng\u00e0y.<\/p>\n<p style=\"text-align: justify;\"><strong>TH4<\/strong>: N\u1eef n\u0103ng l\u01b0\u1ee3ng calo 1 ng\u00e0y\u00a0 = 2400 calo\/ng\u00e0y &gt;2200 calo\/ng\u00e0y. khi \u0111\u00f3 m\u1ee9c gi\u1ea3m t\u1ed1i \u0111a 1 ng\u00e0y c\u1ee7a b\u1ea1n l\u00e0 500 calo\/ng\u00e0y ~ 0.45kg\/tu\u1ea7n, v\u00e0 t\u1ed1i \u0111a l\u00e0 1000 calo\/ng\u00e0y~0.9kg\/tu\u1ea7n.<\/p>\n<p style=\"text-align: justify;\"><strong><em>\u0110\u1ec3 d\u1ec5 hi\u1ec3u ch\u00fang ta chia th\u00e0nh 2 tr\u01b0\u1eddng h\u1ee3p nh\u01b0 sau:<\/em><\/strong><\/p>\n<h3 style=\"text-align: justify;\"><strong><span style=\"color: #00a859;\">\u0110\u1ed1i v\u1edbi N\u1eef gi\u1edbi v\u1edbi N\u0103ng l\u01b0\u1ee3ng c\u1ea7n 1 ng\u00e0y (NLC) l\u00e0:<\/span><\/strong><\/h3>\n<ul style=\"list-style-type: circle; text-align: justify;\">\n<li>&lt;1200 calo\/ng\u00e0y: Kh\u00f4ng n\u00ean gi\u1ea3m c\u00e2n.<\/li>\n<li>&gt;=1200 v\u00e0 &lt;1700 calo\/ng\u00e0y: NLMAX = NLC &#8211; 1200 calo\/ng\u00e0y.<\/li>\n<li>&gt;=1700 v\u00e0 &lt;2200 calo\/ng\u00e0y: NLAT=500 calo\/ng\u00e0y, NLMAX= NLC-1200 calo\/ng\u00e0y.<\/li>\n<li>&gt;=2200 calo\/ng\u00e0y:\u00a0NLAT=500 calo\/ng\u00e0y, NLMAX= 1000 calo\/ng\u00e0y<\/li>\n<\/ul>\n<h3 style=\"text-align: justify;\"><span style=\"color: #00a859;\"><strong>\u0110\u1ed1i v\u1edbi Nam gi\u1edbi v\u1edbi N\u0103ng l\u01b0\u1ee3ng c\u1ea7n 1 ng\u00e0y (NLC) l\u00e0:<\/strong><\/span><\/h3>\n<ul style=\"list-style-type: circle; text-align: justify;\">\n<li>&lt;1800 calo\/ng\u00e0y: Kh\u00f4ng n\u00ean gi\u1ea3m c\u00e2n.<\/li>\n<li>&gt;=1800 v\u00e0 &lt;2300 calo\/ng\u00e0y: NLMAX = NLC &#8211; 1800 calo\/ng\u00e0y.<\/li>\n<li>&gt;=2300 v\u00e0 &lt;2200 calo\/ng\u00e0y: NLAT=500 calo\/ng\u00e0y, NLMAX= NLC-1800 calo\/ng\u00e0y.<\/li>\n<li>&gt;=2800 calo\/ng\u00e0y:\u00a0NLAT=500 calo\/ng\u00e0y, NLMAX= 1000 calo\/ng\u00e0y<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">Qua c\u00e1c c\u00f4ng th\u1ee9c tr\u00ean ch\u00fang ta s\u1ebd t\u00ecm ra \u0111\u01b0\u1ee3c m\u1ee9c n\u0103ng l\u01b0\u1ee3ng c\u1ea7n gi\u1ea3m h\u1ee3p l\u00fd cho b\u1ea3n th\u00e2n. L\u00fac \u0111\u00f3 n\u0103ng l\u01b0\u1ee3ng m\u1ed7i ng\u00e0y b\u1ea1n ch\u1ec9 c\u1ea7n l\u1ea5y t\u1ed5ng n\u0103ng l\u01b0\u1ee3ng c\u1ea7n 1 ng\u00e0y b\u00ecnh th\u01b0\u1eddng tr\u1eeb \u0111i n\u0103ng l\u01b0\u1ee3ng c\u1ea7n gi\u1ea3m l\u00e0 ra. N\u1ebfu b\u1ea1n th\u1ea5y ph\u1ee9c t\u1ea1p th\u00ec c\u00f3 th\u1ec3 gi\u1ea3m 15% \u0111\u1ebfn 20% so v\u1edbi l\u01b0\u1ee3ng calo ti\u00eau th\u1ee5 1 ng\u00e0y \u0111\u1ec3 gi\u1ea3m c\u00e2n.<\/p>\n<h2 style=\"text-align: justify;\"><span style=\"color: #000080;\"><strong>S\u1eed d\u1ee5ng ch\u1ec9 s\u1ed1 BMR \u0111\u1ec3 x\u00e1c \u0111\u1ecbnh m\u1ee9c gi\u1ea3m calo \u0111\u1ec3 t\u0103ng c\u00e2n an to\u00e0n.<\/strong><\/span><\/h2>\n<p style=\"text-align: justify;\">N\u1ebfu nh\u01b0 ta \u0111\u00e3 \u0111\u1ecdc \u1edf tr\u00ean th\u00ec c\u00f3 th\u1ec3 th\u1ea5y c\u00f4ng th\u1ee9c t\u00ednh n\u0103ng l\u01b0\u1ee3ng gi\u1ea3m c\u00e2n kh\u00e1 l\u00e0 ph\u1ee9c t\u1ea1p. Tuy nhi\u00ean \u1edf ph\u1ea7n t\u0103ng c\u00e2n th\u00ec d\u1ec5 d\u00e0ng h\u01a1n. B\u1ea1n n\u00ean b\u1ed5 sung th\u00eam 500 calo so v\u1edbi m\u1ee9c ti\u00eau th\u1ee5 h\u1eb1ng ng\u00e0y. N\u1ebfu nh\u01b0 trong kho\u1ea3ng th\u1eddi gian n\u00e0y b\u1ea1n mu\u1ed1n n\u00e2ng cao c\u01a1 b\u1eafp b\u1eb1ng c\u00e1c b\u00e0i t\u1eadp GYM, ch\u1ea1y,&#8230; th\u00ec nh\u1edb c\u1ed9ng th\u00eam n\u1eefa nh\u00e9. V\u00ec l\u00fac \u0111\u00f3 n\u0103ng l\u01b0\u1ee3ng c\u1ea7n cho \u0111\u1ed1t ch\u00e1y c\u0169ng kh\u00e1 nhi\u1ec1u \u0111\u1ea5y.<\/p>\n<h2 style=\"text-align: justify;\"><span style=\"color: #000080;\"><strong>T\u1ed5ng k\u1ebft:<\/strong><\/span><\/h2>\n<p style=\"text-align: justify;\">Qua b\u00e0i ph\u00e2n t\u00edch tr\u00ean c\u00f3 th\u1ec3 th\u1ea5y \u0111\u1ec3 t\u00ednh to\u00e1n c\u1ee5 th\u1ec3 m\u1ed9t ho\u1ea1t \u0111\u1ed9ng t\u1ed1n bao nhi\u00eau n\u0103ng l\u01b0\u1ee3ng c\u0169ng kh\u00e1 ph\u1ee9c t\u1ea1p. Tuy nhi\u00ean \u0111\u1ec3 hi\u1ec3u r\u00f5 v\u1eabn \u0111\u1ec1 v\u00ec sao t\u0103ng c\u00e2n, ho\u1ea1t \u0111\u1ed9ng n\u00e0o t\u1ed1n n\u0103ng l\u01b0\u1ee3ng, m\u1ee9c b\u1ed5 sung n\u0103ng l\u01b0\u1ee3ng \u0111\u00e3 h\u1ee3p l\u00fd ch\u01b0a, m\u1ee9c <a href=\"https:\/\/xachtayquocte.com\/d\/suc-khoe\/tang-can-giam-can\/\" target=\"_blank\" rel=\"noopener\">gi\u1ea3m c\u00e2n<\/a> c\u1ee7a m\u00ecnh \u0111\u00e3 an to\u00e0n ch\u01b0a,&#8230; th\u00ec ch\u00fang ta n\u00ean t\u00ednh to\u00e1n v\u1ec1 n\u00f3. Hi\u1ec3u \u0111\u01b0\u1ee3c <em>ch\u1ec9 s\u1ed1 BMR<\/em> v\u00e0 c\u00e1c ch\u1ec9 s\u1ed1 ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng ch\u00fang ta l\u00e0m ch\u1ee7 \u0111\u01b0\u1ee3c \u0111\u1ea7u v\u00e0o v\u00e0 ra c\u1ee7a n\u0103ng l\u01b0\u1ee3ng. \u0110i\u1ec1u \u0111\u00f3 c\u00f3 ngh\u0129a l\u00e0m ch\u1ee7 \u0111\u01b0\u1ee3c c\u00e2n n\u0103ng c\u1ee7a m\u00ecnh m\u1ed9t c\u00e1ch an to\u00e0n v\u00e0 th\u00f4ng minh. Hi v\u1ecdng qua b\u00e0i vi\u1ebft n\u00e0y c\u00e1c b\u1ea1n s\u1ebd t\u00ecm ra cho m\u00ecnh 1 c\u00f4ng th\u1ee9c cho ch\u00ednh m\u00ecnh. S\u1eafp t\u1edbi b\u00ean m\u00ecnh \u0111ang c\u00f3 d\u1ef1 \u00e1n t\u00ednh n\u0103ng l\u01b0\u1ee3ng cung c\u1ea5p cho t\u1eebng lo\u1ea1i th\u1ef1c ph\u1ea9m, \u0111i\u1ec1u \u0111\u00f3 gi\u00fap b\u1ea1n c\u00f3 k\u1ebf ho\u1ea1ch to\u00e0n di\u1ec7n l\u00e0m ch\u1ee7 c\u00e2n n\u1eb7ng c\u1ee7a m\u00ecnh h\u01a1n. Tuy r\u1eb1ng m\u1ed7i c\u01a1 th\u1ec3 ch\u00fang ta c\u00f3 1 ki\u1ec3u h\u1ea5p th\u1ee5 n\u1eb7ng l\u01b0\u1ee3ng kh\u00e1c nhau, m\u1ed9t m\u1ee9c \u0111\u1ed1t ch\u00e1y n\u0103ng l\u01b0\u1ee3ng kh\u00e1c nhau. Nh\u01b0ng c\u00f4ng th\u1ee9c tr\u00ean \u0111\u00e3 \u0111\u01b0\u1ee3c nghi\u00ean c\u1ee9u c\u1ea9n th\u1eadn v\u00e0 ph\u00f9 h\u1ee3p v\u1edbi nhi\u1ec1u ng\u01b0\u1eddi tr\u00ean th\u1ebf gi\u1edbi. H\u00e3y d\u00f9ng n\u00f3 l\u00e0m th\u01b0\u1edbc \u0111o v\u00e0 b\u1ea1n s\u1ebd c\u00f3 1 l\u1ed9 tr\u00ecnh t\u00ednh to\u00e1n cho m\u00ecnh.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ch\u1ec9 s\u1ed1 BMR\u00a0\u00a0(Basal Metabolic Rate)\u00a0hay c\u00f2n g\u1ecdi l\u00e0 ch\u1ec9 s\u1ed1 trao \u0111\u1ed5i ch\u1ea5t c\u1ee7a 1 ng\u01b0\u1eddi v\u1edbi nhu c\u1ea7u b\u00ecnh th\u01b0\u1eddng 1 ng\u00e0y trong tr\u1ea1ng th\u00e1i ngh\u1ec9 ng\u01a1i, kh\u00f4ng l\u00e0m vi\u1ec7c g\u00ec c\u1ea3. Tuy nhi\u00ean d\u1ef1a v\u00e0o ch\u1ec9 s\u1ed1 n\u00e0y v\u00e0 k\u1ebft h\u1ee3p 1 s\u1ed1 c\u00f4ng th\u1ee9c th\u00ec ch\u00fang ta c\u00f3 th\u1ec3 t\u00ednh to\u00e1n \u0111\u01b0\u1ee3c [&#8230;]\n","protected":false},"author":485,"featured_media":2402,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"_links":{"self":[{"href":"https:\/\/xachtayquocte.com\/wp-json\/wp\/v2\/pages\/2384"}],"collection":[{"href":"https:\/\/xachtayquocte.com\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/xachtayquocte.com\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/xachtayquocte.com\/wp-json\/wp\/v2\/users\/485"}],"replies":[{"embeddable":true,"href":"https:\/\/xachtayquocte.com\/wp-json\/wp\/v2\/comments?post=2384"}],"version-history":[{"count":0,"href":"https:\/\/xachtayquocte.com\/wp-json\/wp\/v2\/pages\/2384\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/xachtayquocte.com\/wp-json\/wp\/v2\/media\/2402"}],"wp:attachment":[{"href":"https:\/\/xachtayquocte.com\/wp-json\/wp\/v2\/media?parent=2384"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}