{"id":1829,"date":"2024-07-20T18:20:36","date_gmt":"2024-07-20T18:20:36","guid":{"rendered":"https:\/\/blog.stepv.com.tw\/?p=1829"},"modified":"2024-12-03T18:59:31","modified_gmt":"2024-12-03T18:59:31","slug":"tdee-and-bmr","status":"publish","type":"post","link":"https:\/\/blog.stepv.com.tw\/fat-loss\/tdee-and-bmr\/","title":{"rendered":"TDEE \u8207 BMR \u8a08\u7b97\u6a5f"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_73 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-white ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">\u76ee\u9304<\/p>\n<span class=\"ez-toc-title-toggle\"><a href="\&quot;#\&quot;" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"\u986f\u793a\/\u96b1\u85cf\u5167\u5bb9\u76ee\u9304\"><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-2'><a class=\"ez-toc-link ez-toc-heading-1\" href="\&quot;https:\/\/stepv.com.tw/wp-blog\/fat-loss\/tdee-and-bmr\/#%E5%89%8D%E8%A8%80\&quot;" title=\"\u524d\u8a00\">\u524d\u8a00<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href="\&quot;https:\/\/stepv.com.tw/wp-blog\/fat-loss\/tdee-and-bmr\/#%E5%9F%BA%E7%A4%8E%E4%BB%A3%E8%AC%9D%E7%8E%87_BMR_%E6%98%AF%E4%BB%80%E9%BA%BC%EF%BC%9F\&quot;" title=\"\u57fa\u790e\u4ee3\u8b1d\u7387 BMR \u662f\u4ec0\u9ebc\uff1f\">\u57fa\u790e\u4ee3\u8b1d\u7387 BMR \u662f\u4ec0\u9ebc\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href="\&quot;https:\/\/stepv.com.tw/wp-blog\/fat-loss\/tdee-and-bmr\/#%E7%B8%BD%E7%86%B1%E9%87%8F%E6%B6%88%E8%80%97_TDEE_%E6%98%AF%E4%BB%80%E9%BA%BC%EF%BC%9F\&quot;" title=\"\u7e3d\u71b1\u91cf\u6d88\u8017 TDEE \u662f\u4ec0\u9ebc\uff1f\">\u7e3d\u71b1\u91cf\u6d88\u8017 TDEE \u662f\u4ec0\u9ebc\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href="\&quot;https:\/\/stepv.com.tw/wp-blog\/fat-loss\/tdee-and-bmr\/#BMR_%E7%9A%84%E8%A8%88%E7%AE%97%E5%85%AC%E5%BC%8F\&quot;" title=\"BMR \u7684\u8a08\u7b97\u516c\u5f0f\">BMR \u7684\u8a08\u7b97\u516c\u5f0f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href="\&quot;https:\/\/stepv.com.tw/wp-blog\/fat-loss\/tdee-and-bmr\/#TDEE_%E7%9A%84%E8%A8%88%E7%AE%97%E5%85%AC%E5%BC%8F\&quot;" title=\"TDEE \u7684\u8a08\u7b97\u516c\u5f0f\">TDEE \u7684\u8a08\u7b97\u516c\u5f0f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href="\&quot;https:\/\/stepv.com.tw/wp-blog\/fat-loss\/tdee-and-bmr\/#TDEE_%E8%A8%88%E7%AE%97%E6%A9%9F%E7%9A%84%E6%A8%99%E6%BA%96%E5%85%AC%E5%BC%8F\&quot;" title=\"TDEE \u8a08\u7b97\u6a5f\u7684\u6a19\u6e96\u516c\u5f0f\">TDEE \u8a08\u7b97\u6a5f\u7684\u6a19\u6e96\u516c\u5f0f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href="\&quot;https:\/\/stepv.com.tw/wp-blog\/fat-loss\/tdee-and-bmr\/#TDEE_%E8%A8%88%E7%AE%97%E5%87%BA%E7%9A%84%E6%95%B8%E5%AD%97%E6%BA%96%E7%A2%BA%E6%80%A7%E5%A6%82%E4%BD%95%EF%BC%9F\&quot;" title=\"TDEE \u8a08\u7b97\u51fa\u7684\u6578\u5b57\u6e96\u78ba\u6027\u5982\u4f55\uff1f\">TDEE \u8a08\u7b97\u51fa\u7684\u6578\u5b57\u6e96\u78ba\u6027\u5982\u4f55\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href="\&quot;https:\/\/stepv.com.tw/wp-blog\/fat-loss\/tdee-and-bmr\/#%E5%A6%82%E6%9E%9C%E8%A6%81%E6%B8%9B%E8%84%82%EF%BC%8CTDEE_%E5%A4%A7%E6%A6%82%E6%8A%93%E5%A4%9A%E5%B0%91%E5%91%A2%EF%BC%9F\&quot;" title=\"\u5982\u679c\u8981\u6e1b\u8102\uff0cTDEE \u5927\u6982\u6293\u591a\u5c11\u5462\uff1f\">\u5982\u679c\u8981\u6e1b\u8102\uff0cTDEE \u5927\u6982\u6293\u591a\u5c11\u5462\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href="\&quot;https:\/\/stepv.com.tw/wp-blog\/fat-loss\/tdee-and-bmr\/#%E5%A6%82%E6%9E%9C%E8%A6%81%E5%A2%9E%E8%82%8C%EF%BC%8C%E6%80%8E%E9%BA%BC%E8%A8%AD%E5%AE%9A%EF%BC%9F\&quot;" title=\"\u5982\u679c\u8981\u589e\u808c\uff0c\u600e\u9ebc\u8a2d\u5b9a\uff1f\">\u5982\u679c\u8981\u589e\u808c\uff0c\u600e\u9ebc\u8a2d\u5b9a\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href="\&quot;https:\/\/stepv.com.tw/wp-blog\/fat-loss\/tdee-and-bmr\/#%E5%A6%82%E6%9E%9C%E8%A6%81%E5%A2%9E%E8%82%8C%E6%B8%9B%E8%84%82%EF%BC%8CTDEE_%E6%80%8E%E9%BA%BC%E8%A8%AD%E5%AE%9A%EF%BC%9F\&quot;" title=\"\u5982\u679c\u8981\u589e\u808c\u6e1b\u8102\uff0cTDEE \u600e\u9ebc\u8a2d\u5b9a\uff1f\">\u5982\u679c\u8981\u589e\u808c\u6e1b\u8102\uff0cTDEE \u600e\u9ebc\u8a2d\u5b9a\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href="\&quot;https:\/\/stepv.com.tw/wp-blog\/fat-loss\/tdee-and-bmr\/#TDEE_%E6%98%AF%E5%90%A6%E9%81%A9%E7%94%A8%E6%96%BC%E6%89%80%E6%9C%89%E4%BA%BA%EF%BC%9F\&quot;" title=\"TDEE \u662f\u5426\u9069\u7528\u65bc\u6240\u6709\u4eba\uff1f\">TDEE \u662f\u5426\u9069\u7528\u65bc\u6240\u6709\u4eba\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href="\&quot;https:\/\/stepv.com.tw/wp-blog\/fat-loss\/tdee-and-bmr\/#%E6%98%AF%E5%90%A6%E8%83%BD%E6%8F%90%E9%AB%98%E8%87%AA%E8%BA%AB%E7%9A%84_TDEE%EF%BC%9F\&quot;" title=\"\u662f\u5426\u80fd\u63d0\u9ad8\u81ea\u8eab\u7684 TDEE\uff1f\">\u662f\u5426\u80fd\u63d0\u9ad8\u81ea\u8eab\u7684 TDEE\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href="\&quot;https:\/\/stepv.com.tw/wp-blog\/fat-loss\/tdee-and-bmr\/#TDEE_%E5%92%8C%E5%9F%BA%E7%A4%8E%E4%BB%A3%E8%AC%9D%E7%9A%84%E5%B7%AE%E5%88%A5\&quot;" title=\"TDEE \u548c\u57fa\u790e\u4ee3\u8b1d\u7684\u5dee\u5225\">TDEE \u548c\u57fa\u790e\u4ee3\u8b1d\u7684\u5dee\u5225<\/a><\/li><\/ul><\/nav><\/div>\n\n<div style="\&quot;height:50px\&quot;" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"gb-block-image gb-block-image-da3af3a9\"><a href="\&quot;https:\/\/page.stepv.com.tw\/fish-oil\/\&quot;" target=\"_blank\" rel=\"noopener\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1201\" height=\"631\" class=\"gb-image gb-image-da3af3a9\" src="\&quot;https:\/\/stepv.com.tw/wp-blog\/wp-content\/uploads\/2024\/07\/fishoil-pf-banner-1.png\&quot;" alt=\"\" title=\"fishoil-pf-banner\"\/><\/a><\/figure>\n\n\n\n<div style="\&quot;height:50px\&quot;" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading has-medium-font-size\"><span class=\"ez-toc-section\" id=\"%E5%89%8D%E8%A8%80\"><\/span><strong>\u524d\u8a00<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>TDEE\uff08 \u6bcf\u65e5\u7e3d\u80fd\u91cf\u6d88\u8017 \uff09\u662f\u6975\u70ba\u91cd\u8981\u7684\u6982\u5ff5\uff0c\u5b83\u6307\u7684\u662f<strong>\u4e00\u500b\u4eba\u572824\u5c0f\u6642\u5167\u6d88\u8017\u7684\u7e3d\u71b1\u91cf<\/strong>\u3002\u9019\u7bc7\u6587\u7ae0\u5c07\u5927\u81f4\u4ecb\u7d39\u4ec0\u9ebc\u662f TDEE \u548c BMR\uff08 \u57fa\u790e\u4ee3\u8b1d\u7387 \uff09\uff0c\u4e26\u5728\u4e0b\u65b9\u63d0\u4f9b TDEE \u8a08\u7b97\u6a5f\u548c\u516c\u5f0f\u4f9b\u5927\u5bb6\u4f7f\u7528\u8207\u53c3\u8003\u3002 5<\/p>\n\n\n\n<div style="\&quot;height:50px\&quot;" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading has-medium-font-size\"><span class=\"ez-toc-section\" id=\"%E5%9F%BA%E7%A4%8E%E4%BB%A3%E8%AC%9D%E7%8E%87_BMR_%E6%98%AF%E4%BB%80%E9%BA%BC%EF%BC%9F\"><\/span><strong>\u57fa\u790e\u4ee3\u8b1d\u7387 BMR \u662f\u4ec0\u9ebc\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u57fa\u790e\u4ee3\u8b1d\u7387 ( Basal Metabolic Rate ) \u6307\u7684\u662f\u8eab\u9ad4\u5728\u4f11\u606f\u6642\u70ba\u7dad\u6301\u57fa\u672c\u751f\u7406\u529f\u80fd\uff08 \u5982\u547c\u5438\u3001\u5faa\u74b0\u3001\u9ad4\u6eab\u8abf\u7bc0\u7b49 \uff09\u6240\u6d88\u8017\u7684\u71b1\u91cf\u3002\u57fa\u790e\u4ee3\u8b1d\u7387\u4f54\u7e3d\u80fd\u91cf\u6d88\u8017\u7684\u5f88\u5927\u4e00\u90e8\u5206\uff0c\u5927\u7d04\u5728 65 &#8211; 75% \u5de6\u53f3\u3002<\/p>\n\n\n\n<p><strong>\u5f71\u97ff\u57fa\u790e\u4ee3\u8b1d\u7387\u7684\u56e0\u7d20\u6709\u5f88\u591a\uff0c\u5305\u62ec\u7e3d\u9ad4\u91cd\u3001\u808c\u8089\u91cf\u3001\u8377\u723e\u8499\u6c34\u5e73\u3001\u5e74\u9f61\u7b49\u3002<\/strong><\/p>\n\n\n\n<div style="\&quot;height:50px\&quot;" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading has-medium-font-size\"><span class=\"ez-toc-section\" id=\"%E7%B8%BD%E7%86%B1%E9%87%8F%E6%B6%88%E8%80%97_TDEE_%E6%98%AF%E4%BB%80%E9%BA%BC%EF%BC%9F\"><\/span><strong>\u7e3d\u71b1\u91cf\u6d88\u8017 TDEE \u662f\u4ec0\u9ebc\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>TDEE \u6bcf\u65e5\u7e3d\u80fd\u91cf\u6d88\u8017\uff0c\u5168\u540d ( Total Daily Energy Expenditure ,TDEE )\u3002<\/p>\n\n\n\n<p>TDEE \u6307\u7684\u662f\u4e00\u5929\u5167\u8eab\u9ad4\u6240\u6d88\u8017\u7684\u7e3d\u80fd\u91cf\uff0c\u9019\u500b\u6578\u503c<strong>\u4e5f\u88ab\u7a31\u70ba\u7dad\u6301\u9ad4\u91cd\u7684\u71b1\u91cf<\/strong>\uff0c\u56e0\u70ba\u7576\u651d\u53d6\u7684\u5361\u8def\u91cc\u7b49\u65bc TDEE \u6642\uff0c\u9ad4\u91cd\u6703\u4fdd\u6301\u4e0d\u8b8a\u3002\u4e86\u89e3 TDEE \u6709\u52a9\u65bc\u8a2d\u8a08\u66f4\u6709\u6548\u7684\u9ad4\u91cd\u63a7\u5236\u3001\u98f2\u98df\u548c\u904b\u52d5\u8a08\u5283\u3002<\/p>\n\n\n\n<figure class=\"gb-block-image gb-block-image-c8ab9e72\"><img decoding=\"async\" width=\"1200\" height=\"800\" class=\"gb-image gb-image-c8ab9e72\" src="\&quot;https:\/\/stepv.com.tw/wp-blog\/wp-content\/uploads\/2024\/07\/tdee-and-bmr-03.jpg\&quot;" alt=\"\u4e86\u89e3TDEE\u6709\u52a9\u65bc\u8a2d\u8a08\u66f4\u6709\u6548\u7684\u6e1b\u8102\u8a08\u756b\"\/><\/figure>\n\n\n\n<div style="\&quot;height:50px\&quot;" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading has-medium-font-size\"><span class=\"ez-toc-section\" id=\"BMR_%E7%9A%84%E8%A8%88%E7%AE%97%E5%85%AC%E5%BC%8F\"><\/span><strong>BMR \u7684\u8a08\u7b97\u516c\u5f0f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u57fa\u790e\u4ee3\u8b1d\u7387\u8a08\u7b97\u6703\u53d7\u5230\u8eab\u9ad8\u3001\u9ad4\u91cd\u3001\u5e74\u9f61\u548c\u6027\u5225\u6709\u5dee\u7570\uff0c\u76ee\u524d\u6709\u4e00\u7a2e\u8f03\u7c21\u55ae\u7b97\u6cd5\uff1a<\/p>\n\n\n\n<p>\u7537\u6027\uff1a\uff08 10 \u00d7\u516c\u65a4\u9ad4\u91cd \uff09+\uff08 6.25 \u00d7 \u516c\u5206\u8eab\u9ad8 \uff09-\uff08 5 \u00d7\u5e74\u9f61\u6b72\u6578 \uff09+ 5<br>\u5973\u6027\uff1a\uff08 10 \u00d7\u516c\u65a4\u9ad4\u91cd \uff09+\uff08 6.25 \u00d7 \u516c\u5206\u8eab\u9ad8 \uff09-\uff08 5 \u00d7\u5e74\u9f61\u6b72\u6578 \uff09- 161<\/p>\n\n\n\n<div style="\&quot;height:50px\&quot;" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading has-medium-font-size\"><span class=\"ez-toc-section\" id=\"TDEE_%E7%9A%84%E8%A8%88%E7%AE%97%E5%85%AC%E5%BC%8F\"><\/span><strong>TDEE \u7684\u8a08\u7b97\u516c\u5f0f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>TDEE = BMR + NEAT + TEF + TEA<\/strong><br><strong>\u7e3d\u71b1\u91cf\u6d88\u8017 = \u57fa\u790e\u4ee3\u8b1d + \u65e5\u5e38\u6d3b\u52d5\u80fd\u91cf\u6d88\u8017 + \u7522\u71b1\u6d88\u8017 + \u904b\u52d5\u6d88\u8017<\/strong><\/p>\n\n\n\n<p><strong>\u57fa\u790e\u4ee3\u8b1d\u7387\uff08 BMR \uff09<\/strong>\uff1a\u5373\u5728\u5b8c\u5168\u975c\u6b62\u72c0\u614b\u4e0b\uff0c\u8eab\u9ad4\u70ba\u7dad\u6301\u57fa\u672c\u751f\u7406\u529f\u80fd\uff08 \u5982\u547c\u5438\u3001\u5faa\u74b0\u3001\u9ad4\u6eab\u8abf\u7bc0\u7b49 \uff09\u6240\u9700\u7684\u80fd\u91cf\uff0c\u4e3b\u8981\u7531\u808c\u8089\u91cf\u3001\u5e74\u9f61\u3001\u6027\u5225\u3001\u8eab\u9ad8\u3001\u9ad4\u91cd\u7b49\u56e0\u7d20\u6c7a\u5b9a\u3002<\/p>\n\n\n\n<p><strong>\u98df\u7269\u7522\u71b1\uff08 TEF \uff09<\/strong>\uff1a\u9032\u98df\u904e\u7a0b\u4e2d\uff0c\u6d88\u5316\u3001\u5438\u6536\u548c\u4ee3\u8b1d\u98df\u7269\u6240\u9700\u7684\u80fd\u91cf\uff0c\u4e00\u822c\u5360\u7e3d\u80fd\u91cf\u6d88\u8017\u7684 10% \u5de6\u53f3\u3002<\/p>\n\n\n\n<p><strong>\u904b\u52d5\u6d88\u8017\uff08 TEA \uff09<\/strong>\uff1a\u6240\u6709\u8a08\u5283\u5167\u7684\u9ad4\u80b2\u935b\u7149\uff08 \u5982\u8dd1\u6b65\u3001\u8209\u91cd\u7b49 \uff09\u6240\u6d88\u8017\u7684\u80fd\u91cf\u3002<\/p>\n\n\n\n<p><strong>\u65e5\u5e38\u6d3b\u52d5\u80fd\u91cf\u6d88\u8017\uff08 NEAT \uff09<\/strong>\uff1a\u6240\u6709\u65e5\u5e38\u7684\u6d3b\u52d5\uff08 \u5982\u8d70\u8def\u3001\u7ad9\u7acb\u3001\u6253\u6383\u7b49 \uff09\u7b49\u6240\u6d88\u8017\u7684\u80fd\u91cf\u3002<\/p>\n\n\n\n<div style="\&quot;height:80px\&quot;" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading has-medium-font-size\"><span class=\"ez-toc-section\" id=\"TDEE_%E8%A8%88%E7%AE%97%E6%A9%9F%E7%9A%84%E6%A8%99%E6%BA%96%E5%85%AC%E5%BC%8F\"><\/span><strong>TDEE \u8a08\u7b97\u6a5f\u7684\u6a19\u6e96<strong>\u516c\u5f0f<\/strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure style=\"font-size:15px\" class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">\u6d3b\u52d5\u91cf<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u8a08\u7b97\u65b9\u6cd5<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u5e7e\u4e4e\u6c92\u6709\u904b\u52d5 ( \u7121\u6d3b\u52d5\u91cf )<\/td><td class=\"has-text-align-center\" data-align=\"center\">TDEE = 1.2 x BMR<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u4e00\u5468\u904b\u52d5 1-3 \u6b21 ( \u4f4e\u6d3b\u52d5\u91cf )<\/td><td class=\"has-text-align-center\" data-align=\"center\">TDEE = 1.375 x BMR<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u4e00\u5468\u904b\u52d5 3-5 \u6b21 ( \u4e2d\u6d3b\u52d5\u91cf )<\/td><td class=\"has-text-align-center\" data-align=\"center\">TDEE = 1.55 x BMR<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u4e00\u5468\u904b\u52d5 6-7 \u6b21 ( \u9ad8\u6d3b\u52d5\u91cf )<\/td><td class=\"has-text-align-center\" data-align=\"center\">TDEE = 1.725 x BMR<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u7121\u6642\u7121\u523b\u90fd\u5728\u52d5 ( \u8d85\u9ad8\u6d3b\u52d5\u91cf )<\/td><td class=\"has-text-align-center\" data-align=\"center\">TDEE = 1.9 x BMR<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style="\&quot;height:50px\&quot;" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading has-medium-font-size\"><span class=\"ez-toc-section\" id=\"TDEE_%E8%A8%88%E7%AE%97%E5%87%BA%E7%9A%84%E6%95%B8%E5%AD%97%E6%BA%96%E7%A2%BA%E6%80%A7%E5%A6%82%E4%BD%95%EF%BC%9F\"><\/span><strong>TDEE \u8a08\u7b97\u51fa\u7684\u6578\u5b57\u6e96\u78ba\u6027\u5982\u4f55\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u5229\u7528 TDEE \u8a08\u7b97\u6a5f\u4f86\u8a08\u7b97\u51fa\u7684\u6578\u5b57\u4e0d\u80fd\u4fdd\u8b49\u7d55\u5c0d\u7cbe\u78ba\uff0c<strong>\u56e0\u70ba\u6709\u8a31\u591a\u56e0\u7d20\u6703\u5f71\u97ff\u5176\u6e96\u78ba\u5ea6<\/strong> ( \u5982\uff1a\u5e74\u9f61\u3001\u6027\u5225\u3001\u9ad4\u91cd\u3001\u8eab\u9ad8\u3001\u6d3b\u52d5\u6c34\u5e73\u548c\u57fa\u790e\u4ee3\u8b1d\u7387&#8230;\u7b49 )\uff0c\u56e0\u6b64\u53ef\u80fd\u5b58\u5728\u4e00\u5b9a\u7684\u8aa4\u5dee\u5594\uff01<\/p>\n\n\n\n<p>\u4f46\u5b83\u4ecd\u7136\u662f\u4e00\u500b\u6709\u7528\u7684\u8d77\u9ede\uff0c\u5efa\u8b70\u521d\u5b78\u8005\u9084\u662f\u53ef\u4ee5\u4f7f\u7528\u8a08\u7b97\u6a5f\u5148\u4f30\u7b97\u51fa\u81ea\u5df1\u7684 TDEE \u6216 BMR\uff0c\u7528\u4f86\u5236\u5b9a\u521d\u6b65\u7684\u500b\u4eba\u71df\u990a\u548c\u904b\u52d5\u8a08\u5283\u3002<\/p>\n\n\n\n<div style="\&quot;height:50px\&quot;" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading has-medium-font-size\"><span class=\"ez-toc-section\" id=\"%E5%A6%82%E6%9E%9C%E8%A6%81%E6%B8%9B%E8%84%82%EF%BC%8CTDEE_%E5%A4%A7%E6%A6%82%E6%8A%93%E5%A4%9A%E5%B0%91%E5%91%A2%EF%BC%9F\"><\/span><strong>\u5982\u679c\u8981\u6e1b\u8102\uff0cTDEE \u5927\u6982\u6293\u591a\u5c11\u5462\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u5df2\u6e1b\u8102\u4f86\u8aaa\uff0c\u901a\u5e38\u5efa\u8b70\u6bcf\u9031\u6e1b 0.7% ~ 1% \u7684\u7e3d\u9ad4\u91cd\u662f\u6b63\u5e38\u7684\u901f\u5ea6\uff0c\u6240\u4ee5\u5c07\u71b1\u91cf\u651d\u53d6\u8a2d\u5b9a\u70ba TDEE \u7684 75 ~ 80% \u662f\u4e00\u500b\u4e0d\u932f\u7684\u8d77\u9ede\u3002\u4f46\u56e0\u70ba TDEE \u8ddf\u71b1\u91cf\u651d\u53d6\u90fd\u53ea\u80fd\u7528\u4f30\u7b97\u7684\uff0c\u6240\u4ee5\u9700\u8981\u4e0d\u65b7\u5730\u505a\u8abf\u6574\u3002<\/p>\n\n\n\n<p>\u5982\u679c\u6e1b\u8102\u901f\u5ea6\u904e\u5feb\uff0c\u53ef\u4ee5\u589e\u52a0\u71b1\u91cf\u651d\u53d6\uff1b\u5982\u679c\u6e1b\u8102\u901f\u5ea6\u904e\u6162\uff0c\u53ef\u4ee5\u9032\u4e00\u6b65\u6e1b\u5c11\u71b1\u91cf\u651d\u53d6\u3002<\/p>\n\n\n\n<figure class=\"gb-block-image gb-block-image-2ca33592\"><img decoding=\"async\" width=\"1000\" height=\"667\" class=\"gb-image gb-image-2ca33592\" src="\&quot;https:\/\/stepv.com.tw/wp-blog\/wp-content\/uploads\/2023\/08\/L-CARNITINE-002.jpg\&quot;" alt=\"\" title=\"L-CARNITINE-002\"\/><\/figure>\n\n\n\n<div style="\&quot;height:50px\&quot;" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading has-medium-font-size\"><span class=\"ez-toc-section\" id=\"%E5%A6%82%E6%9E%9C%E8%A6%81%E5%A2%9E%E8%82%8C%EF%BC%8C%E6%80%8E%E9%BA%BC%E8%A8%AD%E5%AE%9A%EF%BC%9F\"><\/span><strong>\u5982\u679c\u8981\u589e\u808c\uff0c\u600e\u9ebc\u8a2d\u5b9a\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u589e\u808c\u7684\u6642\u5019\uff0c<strong>\u9700\u8981\u5728 TDEE \u7684\u57fa\u790e\u4e0a\u589e\u52a0\u651d\u53d6\u984d\u5916\u7684\u71b1\u91cf<\/strong>\uff0c\u4ee5\u4fc3\u9032\u808c\u8089\u6709\u6548\u589e\u9577\u3002<\/p>\n\n\n\n<p>\u5efa\u8b70\u53ef\u4ee5\u4f7f\u7528 TDEE \u8a08\u7b97\u6a5f\u8a08\u7b97\u51fa\u6578\u5b57\u5f8c\uff0c\u518d\u589e\u52a0\u7d04 250 &#8211; 500 \u5361\u8def\u91cc\u3002\u9019\u500b\u7bc4\u570d\u53ef\u4ee5\u6839\u64da\u4f60\u7684\u589e\u808c\u901f\u5ea6\u548c\u9ad4\u91cd\u8b8a\u5316\u4f86\u8abf\u6574\uff1b\u5982\u679c\u4f60\u767c\u73fe\u589e\u808c\u901f\u5ea6\u4e0d\u5920\u5feb\uff0c\u53ef\u4ee5\u518d\u7a0d\u5fae\u589e\u52a0\u71b1\u91cf\uff1b\u53cd\u4e4b\uff0c\u5982\u679c\u9ad4\u8102\u589e\u52a0\u592a\u591a\uff0c\u5247\u53ef\u4ee5\u9069\u7576\u6e1b\u5c11\u71b1\u91cf\u3002<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>\u63a8\u85a6\u95b1\u8b80\uff1a<a href="\&quot;https:\/\/stepv.com.tw/wp-blog\/fitness\/hypertrophy\/\&quot;" data-type=\"link\" data-id=\"https:\/\/blog.stepv.com.tw\/fitness\/hypertrophy\/\">\u4f60\u8981\u7684\u808c\u80a5\u5927\u653b\u7565\u90fd\u5728\u9019\uff01\u539f\u7406\u3001\u8a13\u7df4\u5b89\u6392\u4e00\u7bc7\u5c31\u61c2\uff01<\/a><\/p>\n<\/blockquote>\n\n\n\n<div style="\&quot;height:50px\&quot;" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading has-medium-font-size\"><span class=\"ez-toc-section\" id=\"%E5%A6%82%E6%9E%9C%E8%A6%81%E5%A2%9E%E8%82%8C%E6%B8%9B%E8%84%82%EF%BC%8CTDEE_%E6%80%8E%E9%BA%BC%E8%A8%AD%E5%AE%9A%EF%BC%9F\"><\/span><strong>\u5982\u679c\u8981\u589e\u808c\u6e1b\u8102\uff0cTDEE \u600e\u9ebc\u8a2d\u5b9a\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u4ee5\u7dad\u6301\u9ad4\u91cd\u4f46\u662f\u5e0c\u671b\u8eab\u6750\u66f4\u7cbe\u5be6\u7684\u76ee\u6a19\u4f86\u8b1b\uff0c\u6211\u5011\u53ef\u4ee5\u5403\u5230 TDEE -100 ~ +100 \u5de6\u53f3\u3002\u4e3b\u8981\u7684\u76ee\u6a19\u662f\u8b93\u8a13\u7df4\u5f37\u5ea6\u3001\u8a13\u7df4\u91cf\u90fd\u63d0\u5347\uff0c\u4f46\u662f\u8b93\u9ad4\u91cd\u662f\u7dad\u6301\u5373\u53ef\u3002<\/p>\n\n\n\n<div style="\&quot;height:50px\&quot;" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading has-medium-font-size\"><span class=\"ez-toc-section\" id=\"TDEE_%E6%98%AF%E5%90%A6%E9%81%A9%E7%94%A8%E6%96%BC%E6%89%80%E6%9C%89%E4%BA%BA%EF%BC%9F\"><\/span><strong>TDEE \u662f\u5426\u9069\u7528\u65bc\u6240\u6709\u4eba\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>TDEE \u9069\u7528\u65bc\u5927\u591a\u6578\u4eba\uff0c\u4f46\u5c0d\u65bc\u67d0\u4e9b\u7279\u6b8a\u60c5\u6cc1\u7684\u4eba\uff0c<strong>\u5982\uff1a\u4ee3\u8b1d\u7570\u5e38\u3001\u6162\u6027\u75be\u75c5\u3001\u7279\u5b9a\u85e5\u7269\u6cbb\u7642\u3001\u5b55\u5a66\u6216\u54fa\u4e73\u671f\u5a66\u5973&#8230;\u7b49\uff0c\u90fd\u53ef\u80fd\u5f71\u97ff\u57fa\u790e\u4ee3\u8b1d\u7387\uff0c\u5f9e\u800c\u5f71\u97ff TDEE \u7684\u6e96\u78ba\u6027\u3002<\/strong><\/p>\n\n\n\n<p>\u5c0d\u65bc\u9019\u4e9b\u7279\u6b8a\u60c5\u6cc1\u7684\u4eba\uff0c\u5efa\u8b70\u8aee\u8a62\u91ab\u751f\u6216\u71df\u990a\u5e2b\uff0c\u4ee5\u7372\u5f97\u66f4\u6e96\u78ba\u548c\u500b\u4eba\u5316\u7684\u80fd\u91cf\u9700\u6c42\u5efa\u8b70\uff0c\u4ed6\u5011\u53ef\u4ee5\u6839\u64da\u500b\u4eba\u7684\u5065\u5eb7\u72c0\u6cc1\u548c\u9700\u6c42\uff0c\u63d0\u4f9b\u5c08\u696d\u7684\u98f2\u98df\u548c\u904b\u52d5\u5efa\u8b70\u3002<\/p>\n\n\n\n<figure class=\"gb-block-image gb-block-image-a5af6860\"><img loading=\"lazy\" decoding=\"async\" width=\"2560\" height=\"1709\" class=\"gb-image gb-image-a5af6860\" src="\&quot;https:\/\/stepv.com.tw/wp-blog\/wp-content\/uploads\/2024\/07\/tdee-and-bmr-04-scaled.jpg\&quot;" alt=\"TDEE \u9069\u7528\u591a\u6578\u4eba\uff0c\u4f46\u7279\u6b8a\u60c5\u6cc1\u7684\u4eba\u5efa\u8b70\u8aee\u8a62\u91ab\u751f\u6216\u71df\u990a\u5e2b\" srcset="\&quot;https:\/\/stepv.com.tw/wp-blog\/wp-content\/uploads\/2024\/07\/tdee-and-bmr-04-scaled.jpg" 2560w, https:\ \ blog.stepv.com.tw\ wp-content\ uploads\ 2024\ 07\ tdee-and-bmr-04-1536x1025.jpg 1536w, https:\ \ blog.stepv.com.tw\ wp-content\ uploads\ 2024\ 07\ tdee-and-bmr-04-2048x1367.jpg 2048w\" sizes=\"(max-width: 2560px) 100vw, 2560px\" \ /><\/figure>\n\n\n\n<div style="\&quot;height:50px\&quot;" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading has-medium-font-size\"><span class=\"ez-toc-section\" id=\"%E6%98%AF%E5%90%A6%E8%83%BD%E6%8F%90%E9%AB%98%E8%87%AA%E8%BA%AB%E7%9A%84_TDEE%EF%BC%9F\"><\/span><strong>\u662f\u5426\u80fd\u63d0\u9ad8\u81ea\u8eab\u7684 TDEE\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u53ef\u4ee5\u7684\uff01\u63d0\u5347\u65e5\u5e38\u6d3b\u52d5\u91cf\uff0c\u4f8b\u5982\u591a\u8d70\u8def\u3001\u505a\u5bb6\u52d9\u6216\u53c3\u52a0\u5404\u7a2e\u6d3b\u52d5\u3001\u9032\u884c\u91cd\u91cf\u8a13\u7df4\u589e\u52a0\u808c\u8089\u91cf\uff0c\u90fd\u6709\u52a9\u65bc\u63d0\u9ad8 TDEE \u5594\uff01<\/p>\n\n\n\n<p><strong>\u91cd\u91cf\u8a13\u7df4\u5c0d\u65bc\u589e\u52a0 TDEE \u662f\u4e00\u500b\u975e\u5e38\u597d\u7684\u65b9\u5f0f<\/strong>\uff0c\u5982\u679c\u60f3\u8981\u589e\u808c\u6e1b\u8102\uff0c\u9032\u884c\u91cd\u91cf\u8a13\u7df4\u6703\u662f\u60a8\u7684\u512a\u5148\u9078\u5594\uff01<\/p>\n\n\n\n<div style="\&quot;height:50px\&quot;" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading has-medium-font-size\"><span class=\"ez-toc-section\" id=\"TDEE_%E5%92%8C%E5%9F%BA%E7%A4%8E%E4%BB%A3%E8%AC%9D%E7%9A%84%E5%B7%AE%E5%88%A5\"><\/span><strong>TDEE \u548c\u57fa\u790e\u4ee3\u8b1d\u7684\u5dee\u5225<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u5982\u540c\u4e0a\u65b9\u6587\u7ae0\u6240\u8aaa\uff0cTDEE \u548c\u57fa\u790e\u4ee3\u8b1d\u7387\u662f\u5169\u500b\u4e0d\u540c\u7684\u6982\u5ff5\uff0c\u4f46\u5b83\u5011\u4e4b\u9593\u662f\u6709\u95dc\u806f\u7684\u5594\uff01<strong>BMR \u662f\u4f60\u7684\u57fa\u790e\u4ee3\u8b1d\u6d88\u8017<\/strong>\uff0c\u53ea\u8003\u616e\u975c\u6b62\u72c0\u614b\u4e0b\u7684\u80fd\u91cf\u9700\u6c42\uff1b<strong>\u800c TDEE \u662f\u4f60\u5728\u4e00\u5929\u5167\u7684\u7e3d\u80fd\u91cf\u6d88\u8017<\/strong>\uff0c\u5305\u62ec\u4e86\u57fa\u790e\u4ee3\u8b1d\u52a0\u4e0a\u6240\u6709\u7684\u65e5\u5e38\u6d3b\u52d5\u548c\u904b\u52d5\u3002<\/p>\n\n\n\n<div style="\&quot;height:50px\&quot;" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u524d\u8a00 TDEE\uff08 \u6bcf\u65e5\u7e3d\u80fd\u91cf\u6d88\u8017 \uff09\u662f\u6975\u70ba\u91cd\u8981\u7684\u6982\u5ff5\uff0c\u5b83\u6307\u7684\u662f\u4e00\u500b\u4eba\u572824\u5c0f\u6642\u5167\u6d88\u8017\u7684\u7e3d\u71b1\u91cf\u3002\u9019\u7bc7\u6587\u7ae0\u5c07\u5927\u81f4\u4ecb &#8230; <a title=\"TDEE \u8207 BMR \u8a08\u7b97\u6a5f\" class=\"read-more\" href="\&quot;https:\/\/stepv.com.tw/wp-blog\/fat-loss\/tdee-and-bmr\/\&quot;" aria-label=\"Read more about TDEE \u8207 BMR \u8a08\u7b97\u6a5f\">\u95b1\u8b80\u5168\u6587<\/a><\/p>\n","protected":false},"author":2,"featured_media":1850,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[35,31,1,40],"tags":[],"class_list":["post-1829","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fat-loss","category-fitness","category-all","category-tools"],"_links":{"self":[{"href":"https:\/\/blog.stepv.com.tw\/wp-json\/wp\/v2\/posts\/1829","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.stepv.com.tw\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.stepv.com.tw\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.stepv.com.tw\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.stepv.com.tw\/wp-json\/wp\/v2\/comments?post=1829"}],"version-history":[{"count":29,"href":"https:\/\/blog.stepv.com.tw\/wp-json\/wp\/v2\/posts\/1829\/revisions"}],"predecessor-version":[{"id":2141,"href":"https:\/\/blog.stepv.com.tw\/wp-json\/wp\/v2\/posts\/1829\/revisions\/2141"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.stepv.com.tw\/wp-json\/wp\/v2\/media\/1850"}],"wp:attachment":[{"href":"https:\/\/blog.stepv.com.tw\/wp-json\/wp\/v2\/media?parent=1829"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.stepv.com.tw\/wp-json\/wp\/v2\/categories?post=1829"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.stepv.com.tw\/wp-json\/wp\/v2\/tags?post=1829"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}