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<!DOCTYPE html>
<html lnag="zh-hant">
<head>
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<h1>每日消耗熱量,TDEE,如何算?</h1>
<div class="bread">
<p>撰寫日期:2021/05/02 22:00</p>
<div>
<a href="./index.html">首頁  >></a>
<a href="./knowledge.html">動知識  >></a>
<a href="./knowledge.html">營養相關  >></a>
<P>每日消耗熱量,TDEE,如何算?</P>
</div>
</div>
<div class="first_paragraph">
<h2>文章目錄</h2>
<ul>
<li><a href="#first">1.認識基礎代謝率(BMR)</a></li>
<li><a href="#second">2.認識每日消耗熱量(TDEE)</a></li>
<li><a href="#third">3.BMR&TDEE計算方式</a></li>
<li><a href="#forth">4.增肌與減脂的熱量如何抓?</a></li>
<li><a href="#fifth">5.結語</a></li>
</ul>
</div>
<p class="main_body_txt"></p>
<div class="second_paragraph" id="first">
<h2>認識基礎代謝率(BMR)</h2>
<p>基礎代謝率(BMR),英文全名:Basal Metabolic Rate,是身體要維持最基本的運作所需要的熱量,
也就是人體一整天不吃也不喝,躺在床上,也會消耗這麼多的熱量,BMR並不是一個固定的值,
而是會隨著「體重、身高、性別、年齡、肌肉量」等等因素
而去變化,尤其BMR會隨著「年紀」增長而漸漸變低,我們能做的就是提高「肌肉量」讓BMR提高,
否則年紀到了一定程度之後,BMR降低卻維持原本的飲食習慣,會使脂肪容易堆疊,出現體重增加的狀況。
</p>
</div>
<div class="third_paragraph" id="second">
<h2>認識每日消耗熱量(TDEE)</h2>
<p>每日消耗熱量(TDEE)),英文全名:Total Daily Energy Expenditure,由四個要素組成,分別為:<br>
1.基礎代謝率(BMR):如上述。<br>
2.食物生熱效應(TEF):英文全名:Thermic Effect of Feeding,為食物消耗與吸收時所消耗的熱量。<br>
3.日常活動消耗熱量(NEAT):英文全名:Non-Exercise Activity Thermogenesis,為日常活動所消耗的熱量,EX:走路、站立、勞動等等。<br>
4.運動消耗熱量(TEA):英文全名:Thermic Effect of Activity,為生活中運動所消耗的熱量,EX:跑步、運動、健身等等。<br>
上述四項所消耗的熱量加總即為TDEE。<br>
如果要確切抓到自己的TDEE是滿困難的事情,畢竟不是每天固定的值,下面會和大家說明要如何做觀察。
</p>
</div>
<div class="fourth_paragraph" id="third">
<h2>BMR&TDEE計算方式:</h2>
<div class="bmr" id="bmr_computer_formula">
<p>BMR有個能參考的公式,可分為男性及女性,如下:</p>
<p>男性:66 + (13.7 × 體重(kg) + 5 × 身高(公分) - 6.8 × 年齡)</p>
<p>女性:655 + (9.6 × 體重(kg) + 1.8 × 身高(公分) - 4.7 × 年齡)</p>
</div>
<div class="bmr_cellphone" id="bmr_cellphone_formula">
<p>BMR有個能參考的公式,可分為男性及女性,如下:</p>
<p>男性:66 + (13.7 × 體重(kg) + 5 × 身高(公分) - 6.8 × 年齡)</p>
<p>女性:655 + (9.6 × 體重(kg) + 1.8 × 身高(公分) - 4.7 × 年齡)</p>
</div>
<p style="color: #CC8C66;font-size:1.5rem;margin:10px 0;">TDEE可參考的公式如下:</p>
<table class="computer">
<tr>
<th>活動量敘述</th>
<th>TDEE計算</th>
</tr>
<tr>
<td>久坐、幾乎沒運動</td>
<td>BMR*1.2</td>
</tr>
<tr>
<td>每週低強度運動1-3天</td>
<td>BMR*1.375</td>
</tr>
<tr>
<td>每週中強度運動3-5天</td>
<td>BMR*1.55</td>
</tr>
<tr>
<td>每週高強度運動6-7天</td>
<td>BMR*1.725</td>
</tr>
<tr>
<td>勞力密集工作或是每天高強度訓練</td>
<td>BMR*1.9</td>
</tr>
</table>
<table class="cellphone">
<tr>
<th>活動量敘述</th>
<th>TDEE計算</th>
</tr>
<tr>
<td>久坐、幾乎沒運動</td>
<td>BMR*1.2</td>
</tr>
<tr>
<td>每週低強度運動1-3天</td>
<td>BMR*1.375</td>
</tr>
<tr>
<td>每週中強度運動3-5天</td>
<td>BMR*1.55</td>
</tr>
<tr>
<td>每週高強度運動6-7天</td>
<td>BMR*1.725</td>
</tr>
<tr>
<td>勞力密集工作或是每天高強度訓練</td>
<td>BMR*1.9</td>
</tr>
</table>
<p style="color: #CC8C66;font-size:1.5rem;margin:10px 0;">下列有BMR、TDEE計算機可供使用</p>
<form action="#" method="#" class="calculation">
<label for="height">身高:</label>
<input type="number" value="" placeholder="請輸入數字(公分)" id="height"><br>
<label for="weight">體重:</label>
<input type="number" value="" placeholder="請輸入數字(公斤)" id="weight"><br>
<label for="age">年紀:</label>
<input type="number" value="" placeholder="請輸入數字(年齡)" id="age"><br>
<div>性別:
<label class="gender">
<input type="radio" name="gender" value="1" checked class="sex" id="man">
男
</label>
<label class="gender">
<input type="radio" name="gender" value="2" class="sex" id="woman">
女
</label>
<p>日常活動量:</p>
<select name="activity" id="activity">
<option value="1" selected="selected" class="bmr_reply">久坐、幾乎沒運動</option>
<option value="2" class="bmr_reply">每週低強度運動1-3天</option>
<option value="3" class="bmr_reply">每週中強度運動3-5天</option>
<option value="4" class="bmr_reply">每週高強度運動6-7天</option>
<option value="5" class="bmr_reply">勞力密集工作或是每天高強度訓練</option>
</select>
<button type="button" id="bmr_tdee_btn">計算</button>
<table class="table_calculation">
<tr id="bmr">
<td>基礎代謝率(BMR):</td>
<td id="bmr_math"></td>
</tr>
<tr id="tdee">
<td>每日總消耗熱量(TDEE):</td>
<td id="tdee_math"></td>
</tr>
</table>
</div>
</form>
</div>
<div class="fifth_paragraph" id="forth">
<h2>增肌與減脂的熱量如何抓?</h2>
<p>首先要先理解,每攝取7700卡會增加一公斤的體重,不論是增肌或是減脂,都是需要循序漸進的,
以一天減少300卡來說,大約25天就能夠減少一公斤的體重,簡單來說,
就是製造熱量赤字或著是熱量盈餘,但不要為了走捷徑就每天少吃很多東西,減少大量的熱量攝取
太極端的熱量赤字,會導致BMR下降,使減脂效果變差,容易遇上停滯期,
且會容易復胖,增肌也同理,為了快速増肌而增加過多熱量攝取,可能導致脂肪堆疊變成增脂,
建議熱量赤字與盈餘設定在500卡以內,並以一週或兩週為期,
做體重以及照鏡子自拍做觀察,相信有控制得宜,一定會有所改變。
</p>
</div>
<div class="six_paragraph" id="fifth">
<h2>結語</h2>
<p>有關食物的攝取,碳水化合物、蛋白質、脂肪該如何做分配,可參考「<a href="#">想增肌與減脂?從學會算熱量開始</a>」
,將飲食做好才能讓訓練事半功倍,大家加油!
</p>
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<h4>熱門文章</h4>
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<li><a href="./knowledge_article_tdee.html">健身五大動作-胸推篇</a></li>
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<li><a href="./knowledge_article_tdee.html">拼命訓練卻看不到成效,你忽略了幾件事</a></li>
<li><a href="./knowledge_article_tdee.html">想增肌與減脂,從認識熱量開始</a></li>
</ol>
<h4>近期文章</h4>
<ol>
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<li><a href="./knowledge_article_tdee.html">每天好忙,訓練時間好少,如何安排訓練計畫?</a></li>
</ol>
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nav.to(".cellphone_nav_container", .5,{
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open.addEventListener("click", function(){
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close.addEventListener("click", function(){
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let btn = document.getElementById("bmr_tdee_btn");
btn.addEventListener("click", function(){
let bmr_math = document.getElementById("bmr_math");
let tdee_math = document.getElementById("tdee_math");
let height = document.getElementById("height").value;
let weight = document.getElementById("weight").value;
let age = document.getElementById("age").value;
let man = document.getElementById("man");
let woman = document.getElementById("woman");
let bmr_option = document.getElementById("activity").value;
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let answer = 66 + 13.7 * weight + 5 * height - 6.8 * age;
bmr_math.innerHTML = answer;
tdee_math.innerHTML = (answer * 1.2).toFixed(2);
}else if(bmr_option == 2){
let answer = 66 + 13.7 * weight + 5 * height - 6.8 * age;
bmr_math.innerHTML = answer;
tdee_math.innerHTML = (answer * 1.375).toFixed(2);
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let answer = 66 + 13.7 * weight + 5 * height - 6.8 * age;
bmr_math.innerHTML = answer;
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let answer = 66 + 13.7 * weight + 5 * height - 6.8 * age;
bmr_math.innerHTML = answer;
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else if(bmr_option == 5){
let answer = 66 + 13.7 * weight + 5 * height - 6.8 * age;
bmr_math.innerHTML = answer;
tdee_math.innerHTML = (answer * 1.9).toFixed(2);
}
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if(bmr_option == 1){
// console.log("hahaha");
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bmr_math.innerHTML = answer;
tdee_math.innerHTML = (answer * 1.2).toFixed(2);
}else if(bmr_option == 2){
let answer = 655 + 9.6 * weight + 1.8 * height - 4.7 * age;
bmr_math.innerHTML = answer;
tdee_math.innerHTML = (answer * 1.375).toFixed(2);
}
else if(bmr_option == 3){
let answer = 655 + 9.6 * weight + 1.8 * height - 4.7 * age;
bmr_math.innerHTML = answer;
tdee_math.innerHTML = (answer * 1.55).toFixed(2);
}
else if(bmr_option == 4){
let answer = 655 + 9.6 * weight + 1.8 * height - 4.7 * age;
bmr_math.innerHTML = answer;
tdee_math.innerHTML = (answer * 1.725).toFixed(2);
}
else if(bmr_option == 5){
let answer = 655 + 9.6 * weight + 1.8 * height - 4.7 * age;
bmr_math.innerHTML = answer;
tdee_math.innerHTML = (answer * 1.9).toFixed(2);
}
}
})
</script>
</body>
</html>