{"id":1510,"date":"2024-09-23T01:28:55","date_gmt":"2024-09-22T17:28:55","guid":{"rendered":"https:\/\/choozseo.com\/blog\/sport\/accurate-calorie-calculation-how-to-effectively-control-your-daily-caloric-intake\/"},"modified":"2024-09-23T01:28:55","modified_gmt":"2024-09-22T17:28:55","slug":"accurate-calorie-calculation-how-to-effectively-control-your-daily-caloric-intake","status":"publish","type":"post","link":"https:\/\/choozseo.com\/blog\/sport\/accurate-calorie-calculation-how-to-effectively-control-your-daily-caloric-intake\/","title":{"rendered":"\u7cbe\u6e96\u5361\u8def\u91cc\u8a08\u7b97\uff1a\u5982\u4f55\u6709\u6548\u638c\u63e1\u6bcf\u65e5\u71b1\u91cf\u651d\u53d6\uff1f"},"content":{"rendered":"<p>\u5728\u5982\u4eca\u5065\u5eb7\u610f\u8b58\u62ac\u982d\u7684\u793e\u6703\u4e2d\uff0c\u8a31\u591a\u4eba\u958b\u59cb\u6ce8\u91cd\u98f2\u98df\u63a7\u5236\uff0c\u5c24\u5176\u662f\u5c0d\u5361\u8def\u91cc\u7684\u8a08\u7b97\u3002\u5361\u8def\u91cc\u4e0d\u50c5\u5f71\u97ff\u6211\u5011\u7684\u9ad4\u91cd\uff0c\u9084\u76f4\u63a5\u95dc\u4fc2\u5230\u5065\u5eb7\u72c0\u6cc1\uff0c\u56e0\u6b64\u638c\u63e1\u5361\u8def\u91cc\u8a08\u7b97\u516c\u5f0f\u53ca\u4f7f\u7528\u5361\u8def\u91cc\u8a08\u7b97\u5668 app \u662f\u5341\u5206\u91cd\u8981\u7684\u3002\u672c\u6587\u5c07\u70ba\u60a8\u8a73\u7d30\u4ecb\u7d39\u5361\u8def\u91cc\u7684\u8a08\u7b97\u65b9\u5f0f\u3001\u81ea\u8eab\u6bcf\u65e5\u71b1\u91cf\u9700\u6c42\u8a08\u7b97\uff0c\u4e26\u63a8\u85a6\u5e7e\u6b3e\u529f\u80fd\u5f37\u5927\u7684\u5361\u8def\u91cc\u8a08\u7b97\u5668 app\uff0c\u8b93\u60a8\u8f15\u9b06\u638c\u63e1\u6bcf\u65e5\u71b1\u91cf\u651d\u53d6\u3002<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_79_2 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=\"\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=\"https:\/\/choozseo.com\/blog\/sport\/accurate-calorie-calculation-how-to-effectively-control-your-daily-caloric-intake\/#%E4%B8%80%E3%80%81%E7%9E%AD%E8%A7%A3%E5%8D%A1%E8%B7%AF%E9%87%8C%E7%9A%84%E5%9F%BA%E6%9C%AC%E6%A6%82%E5%BF%B5\" >\u4e00\u3001\u77ad\u89e3\u5361\u8def\u91cc\u7684\u57fa\u672c\u6982\u5ff5<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/choozseo.com\/blog\/sport\/accurate-calorie-calculation-how-to-effectively-control-your-daily-caloric-intake\/#%E9%A3%9F%E7%89%A9%E7%86%B1%E9%87%8F%E8%A8%88%E7%AE%97%E6%96%B9%E5%BC%8F\" >\u98df\u7269\u71b1\u91cf\u8a08\u7b97\u65b9\u5f0f<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/choozseo.com\/blog\/sport\/accurate-calorie-calculation-how-to-effectively-control-your-daily-caloric-intake\/#%E7%B8%BD%E5%8D%A1%E8%B7%AF%E9%87%8C_%E7%A2%B3%E6%B0%B4%E5%8C%96%E5%90%88%E7%89%A9%E5%85%8B%E6%95%B8_x_4_%E8%9B%8B%E7%99%BD%E8%B3%AA%E5%85%8B%E6%95%B8_x_4_%E8%84%82%E8%82%AA%E5%85%8B%E6%95%B8_x_9\" >\u7e3d\u5361\u8def\u91cc = \u78b3\u6c34\u5316\u5408\u7269\u514b\u6578 x 4 + \u86cb\u767d\u8cea\u514b\u6578 x 4 + \u8102\u80aa\u514b\u6578 x 9<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/choozseo.com\/blog\/sport\/accurate-calorie-calculation-how-to-effectively-control-your-daily-caloric-intake\/#%E4%BA%8C%E3%80%81%E8%A8%88%E7%AE%97%E6%AF%8F%E6%97%A5%E6%89%80%E9%9C%80%E7%86%B1%E9%87%8F\" >\u4e8c\u3001\u8a08\u7b97\u6bcf\u65e5\u6240\u9700\u71b1\u91cf<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/choozseo.com\/blog\/sport\/accurate-calorie-calculation-how-to-effectively-control-your-daily-caloric-intake\/#%E5%9F%BA%E7%A4%8E%E4%BB%A3%E8%AC%9D%E7%8E%87%EF%BC%88BMR%EF%BC%89\" >\u57fa\u790e\u4ee3\u8b1d\u7387\uff08BMR\uff09<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/choozseo.com\/blog\/sport\/accurate-calorie-calculation-how-to-effectively-control-your-daily-caloric-intake\/#%E6%B4%BB%E5%8B%95%E9%87%8F%E8%AA%BF%E6%95%B4\" >\u6d3b\u52d5\u91cf\u8abf\u6574<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/choozseo.com\/blog\/sport\/accurate-calorie-calculation-how-to-effectively-control-your-daily-caloric-intake\/#%E6%AF%8F%E6%97%A5%E6%89%80%E9%9C%80%E7%86%B1%E9%87%8F_BMR_%C3%97_%E6%B4%BB%E5%8B%95%E6%8C%87%E6%95%B8\" >\u6bcf\u65e5\u6240\u9700\u71b1\u91cf = BMR \u00d7 \u6d3b\u52d5\u6307\u6578<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/choozseo.com\/blog\/sport\/accurate-calorie-calculation-how-to-effectively-control-your-daily-caloric-intake\/#%E4%B8%89%E3%80%81%E4%BD%BF%E7%94%A8%E5%8D%A1%E8%B7%AF%E9%87%8C%E8%A8%88%E7%AE%97%E5%99%A8_app\" >\u4e09\u3001\u4f7f\u7528\u5361\u8def\u91cc\u8a08\u7b97\u5668 app<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/choozseo.com\/blog\/sport\/accurate-calorie-calculation-how-to-effectively-control-your-daily-caloric-intake\/#%E5%9B%9B%E3%80%81%E7%B0%A1%E5%96%AE%E7%9A%84%E7%86%B1%E9%87%8F%E8%A8%88%E7%AE%97%E6%96%B9%E5%BC%8F\" >\u56db\u3001\u7c21\u55ae\u7684\u71b1\u91cf\u8a08\u7b97\u65b9\u5f0f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/choozseo.com\/blog\/sport\/accurate-calorie-calculation-how-to-effectively-control-your-daily-caloric-intake\/#%E7%86%B1%E9%87%8F%E9%9C%80%E6%B1%82%EF%BC%88Kcal%EF%BC%89_%E9%AB%94%E9%87%8D%EF%BC%88Kg%EF%BC%89_%C3%97_30%EF%BC%88%E7%B6%AD%E6%8C%81%E5%9F%BA%E6%9C%AC%E9%AB%94%E9%87%8D%EF%BC%89\" >\u71b1\u91cf\u9700\u6c42\uff08Kcal\uff09 = \u9ad4\u91cd\uff08Kg\uff09 \u00d7 30\uff08\u7dad\u6301\u57fa\u672c\u9ad4\u91cd\uff09<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/choozseo.com\/blog\/sport\/accurate-calorie-calculation-how-to-effectively-control-your-daily-caloric-intake\/#%E7%B5%90%E8%AB%96\" >\u7d50\u8ad6<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/choozseo.com\/blog\/sport\/accurate-calorie-calculation-how-to-effectively-control-your-daily-caloric-intake\/#%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8C\" >\u5e38\u898b\u554f\u984c<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"%E4%B8%80%E3%80%81%E7%9E%AD%E8%A7%A3%E5%8D%A1%E8%B7%AF%E9%87%8C%E7%9A%84%E5%9F%BA%E6%9C%AC%E6%A6%82%E5%BF%B5\"><\/span>\u4e00\u3001\u77ad\u89e3\u5361\u8def\u91cc\u7684\u57fa\u672c\u6982\u5ff5<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u9996\u5148\uff0c\u6211\u5011\u9700\u8981\u4e86\u89e3\u4ec0\u9ebc\u662f\u5361\u8def\u91cc\uff0c\u4ee5\u53ca\u5b83\u7684\u91cd\u8981\u6027\u3002\u5361\u8def\u91cc\uff08calorie\uff0c\u7c21\u7a31cal\uff09\u662f\u4e00\u7a2e\u7528\u4f86\u91cf\u5ea6\u98df\u7269\u4e2d\u80fd\u91cf\u7684\u55ae\u4f4d\u3002\u5927\u5361\uff08kcal\uff09\u53c8\u662f\u5361\u8def\u91cc\u7684\u5343\u500d\uff0c\u4e5f\u5c31\u662f\u8aaa\uff0c1\u5927\u5361\u7b49\u65bc1000\u5361\u8def\u91cc\u3002\u98df\u7269\u4e2d\u7684\u71b1\u91cf\u4e3b\u8981\u4f86\u81ea\u4e09\u5927\u71df\u990a\u7d20\uff1a\u78b3\u6c34\u5316\u5408\u7269\u3001\u86cb\u767d\u8cea\u548c\u8102\u80aa\u3002<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%E9%A3%9F%E7%89%A9%E7%86%B1%E9%87%8F%E8%A8%88%E7%AE%97%E6%96%B9%E5%BC%8F\"><\/span>\u98df\u7269\u71b1\u91cf\u8a08\u7b97\u65b9\u5f0f<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>1\u514b\u78b3\u6c34\u5316\u5408\u7269 = 4\u5927\u5361<\/li>\n<li>1\u514b\u86cb\u767d\u8cea = 4\u5927\u5361<\/li>\n<li>1\u514b\u8102\u80aa = 9\u5927\u5361<\/li>\n<\/ul>\n<p>\u9019\u610f\u5473\u8457\uff0c\u6211\u5011\u53ef\u4ee5\u4f7f\u7528\u4ee5\u4e0b\u7c21\u6613\u516c\u5f0f\u4f86\u8a08\u7b97\u98df\u7269\u7684\u7e3d\u5361\u8def\u91cc\uff1a<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%E7%B8%BD%E5%8D%A1%E8%B7%AF%E9%87%8C_%E7%A2%B3%E6%B0%B4%E5%8C%96%E5%90%88%E7%89%A9%E5%85%8B%E6%95%B8_x_4_%E8%9B%8B%E7%99%BD%E8%B3%AA%E5%85%8B%E6%95%B8_x_4_%E8%84%82%E8%82%AA%E5%85%8B%E6%95%B8_x_9\"><\/span>\u7e3d\u5361\u8def\u91cc = \u78b3\u6c34\u5316\u5408\u7269\u514b\u6578 x 4 + \u86cb\u767d\u8cea\u514b\u6578 x 4 + \u8102\u80aa\u514b\u6578 x 9<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u900f\u904e\u9019\u500b\u516c\u5f0f\uff0c\u6211\u5011\u53ef\u4ee5\u8a08\u7b97\u51fa\u4efb\u4f55\u98df\u7269\u7684\u71b1\u91cf\uff0c\u5f9e\u800c\u8b93\u81ea\u5df1\u5728\u98f2\u98df\u4e0a\u505a\u51fa\u66f4\u660e\u667a\u7684\u9078\u64c7\u3002<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%E4%BA%8C%E3%80%81%E8%A8%88%E7%AE%97%E6%AF%8F%E6%97%A5%E6%89%80%E9%9C%80%E7%86%B1%E9%87%8F\"><\/span>\u4e8c\u3001\u8a08\u7b97\u6bcf\u65e5\u6240\u9700\u71b1\u91cf<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"%E5%9F%BA%E7%A4%8E%E4%BB%A3%E8%AC%9D%E7%8E%87%EF%BC%88BMR%EF%BC%89\"><\/span>\u57fa\u790e\u4ee3\u8b1d\u7387\uff08BMR\uff09<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u77ad\u89e3\u4e86\u5361\u8def\u91cc\u7684\u8a08\u7b97\u65b9\u5f0f\u5f8c\uff0c\u63a5\u4e0b\u4f86\u5c31\u662f\u5982\u4f55\u8a08\u7b97\u81ea\u5df1\u6bcf\u65e5\u6240\u9700\u7684\u71b1\u91cf\u3002\u9996\u5148\uff0c\u6211\u5011\u9700\u8981\u4e86\u89e3\u4ec0\u9ebc\u662f\u57fa\u790e\u4ee3\u8b1d\u7387\uff08Basal Metabolic Rate\uff0cBMR\uff09\u3002BMR\u662f\u6307\u4eba\u9ad4\u5728\u975c\u606f\u72c0\u614b\u4e0b\uff0c\u7dad\u6301\u57fa\u672c\u751f\u547d\u6d3b\u52d5\u6240\u9700\u7684\u71b1\u91cf\u3002<\/p>\n<p>\u5c0d\u65bc\u4e0d\u540c\u6027\u5225\u7684BMR\u8a08\u7b97\u516c\u5f0f\u5982\u4e0b\uff1a<\/p>\n<ul>\n<li><strong>\u7537\u6027\uff1a<\/strong> BMR = 66 + (13.7 \u00d7 \u9ad4\u91cdkg) + (5 \u00d7 \u8eab\u9ad8cm) - (6.8 \u00d7 \u5e74\u9f61)<\/li>\n<li><strong>\u5973\u6027\uff1a<\/strong> BMR = 655 + (9.6 \u00d7 \u9ad4\u91cdkg) + (1.7 \u00d7 \u8eab\u9ad8cm) - (4.7 \u00d7 \u5e74\u9f61)<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"%E6%B4%BB%E5%8B%95%E9%87%8F%E8%AA%BF%E6%95%B4\"><\/span>\u6d3b\u52d5\u91cf\u8abf\u6574<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u9664\u4e86BMR\uff0c\u6211\u5011\u9084\u9700\u8981\u8003\u91cf\u65e5\u5e38\u6d3b\u52d5\u91cf\u5c0d\u71b1\u91cf\u9700\u6c42\u7684\u5f71\u97ff\u3002\u4f9d\u7167\u6d3b\u52d5\u91cf\u7684\u4e0d\u540c\uff0c\u53ef\u4ee5\u5c07\u6d3b\u52d5\u6307\u6578\u5283\u5206\u70ba\u5e7e\u500b\u7d1a\u5225\uff1a<\/p>\n<ol>\n<li><strong>\u4e45\u5750\u4e0d\u52d5\uff08BMR \u00d7 1.2\uff09<\/strong><\/li>\n<li><strong>\u8f15\u5ea6\u6d3b\u52d5\uff08BMR \u00d7 1.375\uff09<\/strong><\/li>\n<li><strong>\u4e2d\u5ea6\u6d3b\u52d5\uff08BMR \u00d7 1.55\uff09<\/strong><\/li>\n<li><strong>\u9ad8\u5ea6\u6d3b\u52d5\uff08BMR \u00d7 1.725\uff09<\/strong><\/li>\n<li><strong>\u975e\u5e38\u6d3b\u8e8d\uff08BMR \u00d7 1.9\uff09<\/strong><\/li>\n<\/ol>\n<p>\u6700\u7d42\uff0c\u60a8\u53ef\u4ee5\u4f7f\u7528\u4ee5\u4e0b\u516c\u5f0f\u4f86\u8a08\u7b97\u6bcf\u65e5\u6240\u9700\u7e3d\u71b1\u91cf\uff1a<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%E6%AF%8F%E6%97%A5%E6%89%80%E9%9C%80%E7%86%B1%E9%87%8F_BMR_%C3%97_%E6%B4%BB%E5%8B%95%E6%8C%87%E6%95%B8\"><\/span>\u6bcf\u65e5\u6240\u9700\u71b1\u91cf = BMR \u00d7 \u6d3b\u52d5\u6307\u6578<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h2><span class=\"ez-toc-section\" id=\"%E4%B8%89%E3%80%81%E4%BD%BF%E7%94%A8%E5%8D%A1%E8%B7%AF%E9%87%8C%E8%A8%88%E7%AE%97%E5%99%A8_app\"><\/span>\u4e09\u3001\u4f7f\u7528\u5361\u8def\u91cc\u8a08\u7b97\u5668 app<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u96a8\u8457\u79d1\u6280\u9032\u6b65\uff0c\u5404\u7a2e\u5361\u8def\u91cc\u8a08\u7b97\u5668 app \u4e0d\u65b7\u51fa\u73fe\uff0c\u70ba\u6211\u5011\u63d0\u4f9b\u4e86\u8a08\u7b97\u71b1\u91cf\u7684\u4fbf\u5229\u3002\u9019\u4e9b\u61c9\u7528\u7a0b\u5f0f\u4e0d\u50c5\u80fd\u5e6b\u52a9\u6211\u5011\u8a08\u7b97\u65e5\u5e38\u71b1\u91cf\u651d\u53d6\uff0c\u9084\u80fd\u8ffd\u8e64\u9ad4\u91cd\u8b8a\u5316\u548c\u904b\u52d5\u91cf\u3002\u4ee5\u4e0b\u662f\u5e7e\u6b3e\u63a8\u85a6\u7684\u5361\u8def\u91cc\u8a08\u7b97\u5668 app\uff1a<\/p>\n<ol>\n<li>\n<p><strong>MyFitnessPal<\/strong>\uff1a\u9019\u6b3e\u61c9\u7528\u7a0b\u5f0f\u64c1\u6709\u6700\u9f4a\u5168\u7684\u98df\u7269\u71b1\u91cf\u8cc7\u6599\u5eab\uff0c\u4f7f\u7528\u8005\u53ef\u4ee5\u65b9\u4fbf\u5730\u8a18\u9304\u98f2\u98df\u3001\u904b\u52d5\uff0c\u4e26\u5206\u6790\u81ea\u5df1\u7684\u71b1\u91cf\u651d\u53d6\u60c5\u6cc1\u3002<\/p>\n<\/li>\n<li>\n<p><strong>\u8584\u8377\u5065\u5eb7<\/strong>\uff1a\u5c0f\u7d05\u66f8\u7684\u71b1\u9580\u9078\u64c7\uff0c\u5177\u6709\u793e\u4ea4\u529f\u80fd\uff0c\u4f7f\u7528\u8005\u53ef\u4ee5\u5206\u4eab\u98f2\u98df\u8a18\u9304\uff0c\u6fc0\u52f5\u5f7c\u6b64\u3002<\/p>\n<\/li>\n<li>\n<p><strong>FatSecret<\/strong>\uff1a\u4e00\u6b3e\u514d\u8cbb\u7684\u5361\u8def\u91cc\u8a08\u7b97\u5668\uff0c\u4ecb\u9762\u7c21\u6f54\u4e14\u8cc7\u6599\u5eab\u5b8c\u6574\uff0c\u65b9\u4fbf\u4f7f\u7528\u8005\u67e5\u8a62\u98df\u7269\u71df\u990a\u8cc7\u6599\u3002<\/p>\n<\/li>\n<\/ol>\n<p>\u9019\u4e9b\u5361\u8def\u91cc\u8a08\u7b97\u5668 app \u70ba\u7ba1\u7406\u98f2\u98df\u63d0\u4f9b\u4e86\u6975\u5927\u7684\u4fbf\u5229\uff0c\u4e0d\u8ad6\u662f\u6e1b\u80a5\u3001\u589e\u91cd\u6216\u662f\u7dad\u6301\u5065\u5eb7\u9ad4\u614b\uff0c\u90fd\u80fd\u627e\u5230\u5408\u9069\u7684\u98f2\u98df\u65b9\u5f0f\u3002<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%E5%9B%9B%E3%80%81%E7%B0%A1%E5%96%AE%E7%9A%84%E7%86%B1%E9%87%8F%E8%A8%88%E7%AE%97%E6%96%B9%E5%BC%8F\"><\/span>\u56db\u3001\u7c21\u55ae\u7684\u71b1\u91cf\u8a08\u7b97\u65b9\u5f0f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u5c0d\u65bc\u65e5\u5e38\u7c21\u6613\u7684\u71b1\u91cf\u8a08\u7b97\uff0c\u6211\u5011\u53ef\u4ee5\u4f7f\u7528\u4ee5\u4e0b\u516c\u5f0f\u4f86\u7c97\u7565\u4f30\u7b97\u6240\u9700\u71b1\u91cf\uff1a<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%E7%86%B1%E9%87%8F%E9%9C%80%E6%B1%82%EF%BC%88Kcal%EF%BC%89_%E9%AB%94%E9%87%8D%EF%BC%88Kg%EF%BC%89_%C3%97_30%EF%BC%88%E7%B6%AD%E6%8C%81%E5%9F%BA%E6%9C%AC%E9%AB%94%E9%87%8D%EF%BC%89\"><\/span>\u71b1\u91cf\u9700\u6c42\uff08Kcal\uff09 = \u9ad4\u91cd\uff08Kg\uff09 \u00d7 30\uff08\u7dad\u6301\u57fa\u672c\u9ad4\u91cd\uff09<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u9019\u6a23\u7684\u8a08\u7b97\u96d6\u7136\u76f8\u5c0d\u7c21\u55ae\uff0c\u4f46\u5728\u9032\u884c\u9ad8\u5f37\u5ea6\u904b\u52d5\u6216\u7279\u6b8a\u98f2\u98df\u8a08\u5283\u6642\uff0c\u5efa\u8b70\u4f7f\u7528 BMR \u548c\u6d3b\u52d5\u6307\u6578\u9032\u884c\u66f4\u7cbe\u78ba\u7684\u8a08\u7b97\u3002<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%E7%B5%90%E8%AB%96\"><\/span>\u7d50\u8ad6<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u638c\u63e1\u5361\u8def\u91cc\u8a08\u7b97\u516c\u5f0f\u548c\u6bcf\u65e5\u71b1\u91cf\u9700\u6c42\u7684\u8a08\u7b97\u65b9\u6cd5\uff0c\u5c0d\u65bc\u7dad\u6301\u5065\u5eb7\u7684\u98f2\u98df\u81f3\u95dc\u91cd\u8981\u3002\u4f7f\u7528\u5361\u8def\u91cc\u8a08\u7b97\u5668 app\uff0c\u80fd\u66f4\u6709\u6548\u5730\u5e6b\u52a9\u6211\u5011\u8ffd\u8e64\u98f2\u98df\u8207\u6d3b\u52d5\u91cf\uff0c\u4f7f\u6211\u5011\u80fd\u5920\u6301\u7e8c\u671d\u8457\u5065\u5eb7\u7684\u76ee\u6a19\u9081\u9032\u3002\u7121\u8ad6\u60a8\u662f\u60f3\u6e1b\u80a5\u3001\u589e\u808c\uff0c\u9084\u662f\u55ae\u7d14\u60f3\u8981\u4fdd\u6301\u5065\u5eb7\uff0c\u4e00\u500b\u826f\u597d\u7684\u71b1\u91cf\u8a08\u7b97\u7fd2\u6163\u5c07\u662f\u60a8\u6210\u529f\u7684\u95dc\u9375\u3002<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8C\"><\/span>\u5e38\u898b\u554f\u984c<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol>\n<li>\n<p>\u4ec0\u9ebc\u662f\u5361\u8def\u91cc\uff1f<br \/>\nA\uff1a\u5361\u8def\u91cc\u662f\u7528\u4f86\u91cf\u5ea6\u98df\u7269\u4e2d\u80fd\u91cf\u7684\u55ae\u4f4d\uff0c\u5927\u5361\uff08kcal\uff09\u662f\u5361\u8def\u91cc\u7684\u5343\u500d\u3002<\/p>\n<\/li>\n<li>\n<p>\u5982\u4f55\u8a08\u7b97\u98df\u7269\u7684\u7e3d\u5361\u8def\u91cc\uff1f<br \/>\nA\uff1a\u4f7f\u7528\u7c21\u6613\u516c\u5f0f\uff1a\u7e3d\u5361\u8def\u91cc = \u78b3\u6c34\u5316\u5408\u7269\u514b\u6578 x 4 + \u86cb\u767d\u8cea\u514b\u6578 x 4 + \u8102\u80aa\u514b\u6578 x 9\u3002<\/p>\n<\/li>\n<li>\n<p>\u4ec0\u9ebc\u662f\u57fa\u790e\u4ee3\u8b1d\u7387\uff08BMR\uff09\uff1f<br \/>\nA\uff1a\u57fa\u790e\u4ee3\u8b1d\u7387\u662f\u4eba\u9ad4\u5728\u975c\u606f\u72c0\u614b\u4e0b\uff0c\u7dad\u6301\u57fa\u672c\u751f\u547d\u6d3b\u52d5\u6240\u9700\u7684\u71b1\u91cf\u3002<\/p>\n<\/li>\n<li>\n<p>\u5982\u4f55\u8a08\u7b97\u6bcf\u65e5\u6240\u9700\u71b1\u91cf\uff1f<br \/>\nA\uff1a\u4f7f\u7528\u516c\u5f0f\uff1a\u6bcf\u65e5\u6240\u9700\u71b1\u91cf = BMR \u00d7 \u6d3b\u52d5\u6307\u6578\uff0c\u6839\u64da\u6d3b\u52d5\u91cf\u9078\u64c7\u5c0d\u61c9\u7684\u6d3b\u52d5\u6307\u6578\u3002<\/p>\n<\/li>\n<li>\n<p>\u6709\u63a8\u85a6\u7684\u5361\u8def\u91cc\u8a08\u7b97\u5668 app \u55ce\uff1f<br \/>\nA\uff1a\u63a8\u85a6\u7684\u8a08\u7b97\u5668 app \u5305\u62ec MyFitnessPal\u3001\u8584\u8377\u5065\u5eb7\u548cFatSecret\uff0c\u5404\u5177\u7279\u8272\u4e14\u80fd\u5b8c\u5584\u5e6b\u52a9\u60a8\u7ba1\u7406\u98f2\u98df\u3002<\/p>\n<\/li>\n<li>\n<p>\u7c21\u6613\u7684\u71b1\u91cf\u8a08\u7b97\u65b9\u5f0f\u662f\u4ec0\u9ebc\uff1f<br \/>\nA\uff1a\u71b1\u91cf\u9700\u6c42\uff08Kcal\uff09 = \u9ad4\u91cd\uff08Kg\uff09 \u00d7 30\uff0c\u53ef\u7528\u65bc\u7c21\u6613\u4f30\u7b97\u6240\u9700\u71b1\u91cf\u3002<\/p>\n<\/li>\n<li>\n<p>\u70ba\u4ec0\u9ebc\u638c\u63e1\u5361\u8def\u91cc\u8a08\u7b97\u65b9\u6cd5\u91cd\u8981\uff1f<br \/>\nA\uff1a\u80fd\u5e6b\u52a9\u6211\u5011\u505a\u51fa\u5065\u5eb7\u7684\u98f2\u98df\u9078\u64c7\uff0c\u5c0d\u65bc\u7dad\u6301\u5065\u5eb7\u9ad4\u614b\u81f3\u95dc\u91cd\u8981\u3002<\/p>\n<\/li>\n<li>\n<p>\u5361\u8def\u91cc\u8a08\u7b97\u5668 app \u5982\u4f55\u5e6b\u52a9\u6211\u5011\uff1f<br \/>\nA\uff1a\u80fd\u5e6b\u52a9\u8ffd\u8e64\u98f2\u98df\u3001\u6d3b\u52d5\u91cf\uff0c\u4e26\u63d0\u4f9b\u71df\u990a\u8cc7\u6599\u5eab\uff0c\u8b93\u6211\u5011\u66f4\u6709\u6548\u7ba1\u7406\u71b1\u91cf\u651d\u53d6\u3002<\/p>\n<\/li>\n<li>\n<p>\u9664\u4e86\u71b1\u91cf\uff0c\u98df\u7269\u4e2d\u7684\u71df\u990a\u4f86\u6e90\u9084\u6709\u54ea\u4e9b\uff1f<br \/>\nA\uff1a\u98df\u7269\u4e2d\u7684\u71b1\u91cf\u4e3b\u8981\u4f86\u81ea\u78b3\u6c34\u5316\u5408\u7269\u3001\u86cb\u767d\u8cea\u548c\u8102\u80aa\u3002<\/p>\n<\/li>\n<li>\n<p>\u5982\u4f55\u5229\u7528\u5361\u8def\u91cc\u8a08\u7b97\u5668 app \u9054\u5230\u5065\u5eb7\u76ee\u6a19\uff1f<br \/>\nA\uff1a\u900f\u904e\u8ffd\u8e64\u98f2\u98df\u548c\u6d3b\u52d5\u91cf\uff0c\u5354\u52a9\u5236\u5b9a\u9069\u5408\u81ea\u5df1\u7684\u98f2\u98df\u8a08\u5283\uff0c\u7121\u8ad6\u662f\u6e1b\u80a5\u3001\u589e\u91cd\u6216\u4fdd\u6301\u5065\u5eb7\u3002<\/p>\n<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>\u5728\u5982\u4eca\u5065\u5eb7\u610f\u8b58\u62ac\u982d\u7684\u793e\u6703\u4e2d\uff0c\u8a31\u591a\u4eba\u958b\u59cb\u6ce8\u91cd\u98f2\u98df\u63a7\u5236\uff0c\u5c24\u5176\u662f\u5c0d\u5361\u8def\u91cc\u7684\u8a08\u7b97\u3002\u5361\u8def\u91cc\u4e0d\u50c5\u5f71\u97ff\u6211\u5011\u7684\u9ad4\u91cd\uff0c\u9084\u76f4\u63a5\u95dc\u4fc2 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[],"tags":[2800,2803,2802,2799,2801],"class_list":["post-1510","post","type-post","status-publish","format-standard","hentry","tag-2800","tag-2803","tag-2802","tag--app","tag-2801"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u7cbe\u6e96\u5361\u8def\u91cc\u8a08\u7b97\uff1a\u5982\u4f55\u6709\u6548\u638c\u63e1\u6bcf\u65e5\u71b1\u91cf\u651d\u53d6\uff1f - ChoozSEO\uff5c\u904b\u52d5\u5065\u8eab<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/choozseo.com\/blog\/sport\/accurate-calorie-calculation-how-to-effectively-control-your-daily-caloric-intake\/\" \/>\n<meta property=\"og:locale\" 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