{"id":1603,"date":"2024-10-06T11:04:42","date_gmt":"2024-10-06T03:04:42","guid":{"rendered":"https:\/\/choozseo.com\/blog\/sport\/did-you-know-the-key-to-fat-loss-lies-in-these-nutrient-calculation-methods\/"},"modified":"2024-10-06T11:04:42","modified_gmt":"2024-10-06T03:04:42","slug":"did-you-know-the-key-to-fat-loss-lies-in-these-nutrient-calculation-methods","status":"publish","type":"post","link":"https:\/\/choozseo.com\/blog\/sport\/did-you-know-the-key-to-fat-loss-lies-in-these-nutrient-calculation-methods\/","title":{"rendered":"\u4f60\u77e5\u9053\u55ce\uff1f\u6e1b\u8102\u7684\u95dc\u9375\u5c31\u5728\u9019\u4e9b\u71df\u990a\u7d20\u8a08\u7b97\u65b9\u6cd5\uff01"},"content":{"rendered":"<p>\u96a8\u8457\u5065\u5eb7\u610f\u8b58\u7684\u62ac\u982d\uff0c\u6e1b\u8102\u6210\u70ba\u8a31\u591a\u4eba\u8ffd\u6c42\u7684\u76ee\u6a19\u3002\u7136\u800c\uff0c\u50c5\u50c5\u9760\u7bc0\u98df\u662f\u4e0d\u5920\u7684\uff0c\u56e0\u70ba\u9019\u6a23\u53cd\u800c\u53ef\u80fd\u5c0d\u8eab\u9ad4\u9020\u6210\u66f4\u5927\u7684\u50b7\u5bb3\u3002\u8981\u9054\u5230\u6709\u6548\u7684\u6e1b\u8102\u6548\u679c\uff0c\u6211\u5011\u9700\u8981\u4e86\u89e3\u4e09\u5927\u71df\u990a\u7d20\u7684\u6bd4\u4f8b\uff0c\u63a1\u7528\u6b63\u78ba\u7684\u71df\u990a\u8a08\u7b97\u516c\u5f0f\uff0c\u4e26\u5408\u7406\u8a2d\u8a08\u6bcf\u65e5\u7684\u98f2\u98df\u3002\u63a5\u4e0b\u4f86\uff0c\u5c31\u8b93\u6211\u5011\u4e00\u540c\u63a2\u8a0e\u5982\u4f55\u6b63\u78ba\u8a08\u7b97\u6e1b\u8102\u6240\u9700\u7684\u71df\u990a\u7d20\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\/did-you-know-the-key-to-fat-loss-lies-in-these-nutrient-calculation-methods\/#%E4%BB%80%E9%BA%BC%E6%98%AF%E4%B8%89%E5%A4%A7%E7%87%9F%E9%A4%8A%E7%B4%A0%EF%BC%9F\" >\u4ec0\u9ebc\u662f\u4e09\u5927\u71df\u990a\u7d20\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/choozseo.com\/blog\/sport\/did-you-know-the-key-to-fat-loss-lies-in-these-nutrient-calculation-methods\/#%E5%A6%82%E4%BD%95%E8%A8%88%E7%AE%97TDEE%EF%BC%9F\" >\u5982\u4f55\u8a08\u7b97TDEE\uff1f<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/choozseo.com\/blog\/sport\/did-you-know-the-key-to-fat-loss-lies-in-these-nutrient-calculation-methods\/#TDEE%E8%A8%88%E7%AE%97%E5%85%AC%E5%BC%8F\" >TDEE\u8a08\u7b97\u516c\u5f0f<\/a><\/li><\/ul><\/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\/did-you-know-the-key-to-fat-loss-lies-in-these-nutrient-calculation-methods\/#%E8%A8%AD%E5%AE%9A%E4%B8%89%E5%A4%A7%E7%87%9F%E9%A4%8A%E7%B4%A0%E6%AF%94%E4%BE%8B\" >\u8a2d\u5b9a\u4e09\u5927\u71df\u990a\u7d20\u6bd4\u4f8b<\/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\/did-you-know-the-key-to-fat-loss-lies-in-these-nutrient-calculation-methods\/#%E8%9B%8B%E7%99%BD%E8%B3%AA%E8%A8%88%E7%AE%97\" >\u86cb\u767d\u8cea\u8a08\u7b97<\/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\/did-you-know-the-key-to-fat-loss-lies-in-these-nutrient-calculation-methods\/#%E8%84%82%E8%82%AA%E8%A8%88%E7%AE%97\" >\u8102\u80aa\u8a08\u7b97<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/choozseo.com\/blog\/sport\/did-you-know-the-key-to-fat-loss-lies-in-these-nutrient-calculation-methods\/#%E7%A2%B3%E6%B0%B4%E5%8C%96%E5%90%88%E7%89%A9%E8%A8%88%E7%AE%97\" >\u78b3\u6c34\u5316\u5408\u7269\u8a08\u7b97<\/a><\/li><\/ul><\/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\/did-you-know-the-key-to-fat-loss-lies-in-these-nutrient-calculation-methods\/#%E6%97%A5%E5%B8%B8%E7%86%B1%E9%87%8F%E6%94%9D%E5%8F%96%E9%87%8F%E7%9A%84%E8%A8%AD%E5%AE%9A\" >\u65e5\u5e38\u71b1\u91cf\u651d\u53d6\u91cf\u7684\u8a2d\u5b9a<\/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\/did-you-know-the-key-to-fat-loss-lies-in-these-nutrient-calculation-methods\/#%E5%A6%82%E4%BD%95%E4%BD%BF%E7%94%A8%E7%87%9F%E9%A4%8A%E7%B4%A0%E8%A8%88%E7%AE%97APP%EF%BC%9F\" >\u5982\u4f55\u4f7f\u7528\u71df\u990a\u7d20\u8a08\u7b97APP\uff1f<\/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\/did-you-know-the-key-to-fat-loss-lies-in-these-nutrient-calculation-methods\/#%E7%B5%90%E8%AA%9E\" >\u7d50\u8a9e<\/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\/did-you-know-the-key-to-fat-loss-lies-in-these-nutrient-calculation-methods\/#%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%BB%80%E9%BA%BC%E6%98%AF%E4%B8%89%E5%A4%A7%E7%87%9F%E9%A4%8A%E7%B4%A0%EF%BC%9F\"><\/span>\u4ec0\u9ebc\u662f\u4e09\u5927\u71df\u990a\u7d20\uff1f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u4e09\u5927\u71df\u990a\u7d20\u5206\u5225\u70ba\uff1a\u86cb\u767d\u8cea\u3001\u78b3\u6c34\u5316\u5408\u7269\u548c\u8102\u80aa\u3002\u9019\u4e09\u7a2e\u71df\u990a\u7d20\u662f\u6211\u5011\u98f2\u98df\u4e2d\u4e0d\u53ef\u6216\u7f3a\u7684\u6210\u5206\uff0c\u4e14\u5404\u81ea\u626e\u6f14\u8457\u4e0d\u540c\u7684\u89d2\u8272\u3002<\/p>\n<ul>\n<li><strong>\u86cb\u767d\u8cea<\/strong>\uff1a\u5e6b\u52a9\u4fee\u5fa9\u548c\u5efa\u7bc9\u808c\u8089\uff0c\u662f\u7dad\u6301\u8eab\u9ad4\u6b63\u5e38\u57f7\u884c\u5fc5\u4e0d\u53ef\u5c11\u7684\u6210\u5206\u3002<\/li>\n<li><strong>\u78b3\u6c34\u5316\u5408\u7269<\/strong>\uff1a\u63d0\u4f9b\u80fd\u91cf\uff0c\u7279\u5225\u662f\u5728\u904b\u52d5\u671f\u9593\uff0c\u70ba\u6211\u5011\u7684\u8eab\u9ad4\u63d0\u4f9b\u6240\u9700\u7684\u71c3\u6599\u3002<\/li>\n<li><strong>\u8102\u80aa<\/strong>\uff1a\u6709\u52a9\u65bc\u5438\u6536\u8102\u6eb6\u6027\u7dad\u751f\u7d20\uff0c\u4e26\u4e14\u5c0d\u5065\u5eb7\u7684\u7d30\u80de\u529f\u80fd\u81f3\u95dc\u91cd\u8981\u3002<\/li>\n<\/ul>\n<p>\u6709\u6548\u7684\u6e1b\u8102\u98f2\u98df\u61c9\u8a72\u4f9d\u8cf4\u65bc\u9019\u4e09\u5927\u71df\u990a\u7d20\u7684\u9069\u7576\u6bd4\u4f8b\uff0c\u4f86\u4fc3\u9032\u8eab\u9ad4\u7684\u4ee3\u8b1d\uff0c\u907f\u514d\u904e\u5ea6\u7bc0\u98df\u3002<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%E5%A6%82%E4%BD%95%E8%A8%88%E7%AE%97TDEE%EF%BC%9F\"><\/span>\u5982\u4f55\u8a08\u7b97TDEE\uff1f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"TDEE%E8%A8%88%E7%AE%97%E5%85%AC%E5%BC%8F\"><\/span>TDEE\u8a08\u7b97\u516c\u5f0f<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>TDEE\uff08Total Daily Energy Expenditure\uff0c\u6bcf\u65e5\u7e3d\u71b1\u91cf\u6d88\u8017\uff09\u53ef\u4ee5\u5e6b\u52a9\u4f60\u77ad\u89e3\u4e00\u5929\u6240\u9700\u651d\u5165\u7684\u71b1\u91cf\u3002\u8a08\u7b97\u516c\u5f0f\u5982\u4e0b\uff1a<\/p>\n\n<p>BMR\uff08\u57fa\u790e\u4ee3\u8b1d\u7387\uff09\u53ef\u4ee5\u900f\u904e\u7c21\u55ae\u7684\u8a08\u7b97\u7372\u5f97\uff0c\u901a\u5e38\u8003\u616e\u5e74\u9f61\u3001\u6027\u5225\u53ca\u9ad4\u91cd\uff0c\u4e26\u7d50\u5408\u4f60\u7684\u65e5\u5e38\u6d3b\u52d5\u91cf\u4f86\u5f97\u51fa\u7e3d\u71b1\u91cf\u6d88\u8017\u3002<\/p>\n<p>\u4e00\u65e6\u4f60\u8a08\u7b97\u51fa TDEE\uff0c\u4fbf\u53ef\u4ee5\u8a2d\u5b9a\u6e1b\u8102\u7b56\u7565\uff0c\u901a\u5e38\u5efa\u8b70\u5c07\u651d\u5165\u71b1\u91cf\u8a2d\u70ba TDEE \u7684 80%-90% \u6216\u76f4\u63a5\u6e1b\u5c11 100 \u5361\u8def\u91cc\u3002<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%E8%A8%AD%E5%AE%9A%E4%B8%89%E5%A4%A7%E7%87%9F%E9%A4%8A%E7%B4%A0%E6%AF%94%E4%BE%8B\"><\/span>\u8a2d\u5b9a\u4e09\u5927\u71df\u990a\u7d20\u6bd4\u4f8b<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u91dd\u5c0d\u6e1b\u8102\uff0c\u5c08\u5bb6\u5efa\u8b70\u7684\u71df\u990a\u7d20\u6bd4\u4f8b\u4e00\u822c\u70ba\uff1a<\/p>\n<ul>\n<li><strong>\u86cb\u767d\u8cea<\/strong>\uff1a30% - 40%<\/li>\n<li><strong>\u78b3\u6c34\u5316\u5408\u7269<\/strong>\uff1a30% - 40%<\/li>\n<li><strong>\u8102\u80aa<\/strong>\uff1a20% - 30%<\/li>\n<\/ul>\n<p>\u5047\u8a2d\u4f60\u8a08\u7b97\u51fa\u7684\u6bcf\u65e5\u71b1\u91cf\u9700\u6c42\u662f 1400 \u5927\u5361\uff0c\u6839\u64da\u4ee5\u4e0a\u6bd4\u4f8b\uff0c\u4f60\u53ef\u4ee5\u8a08\u7b97\u51fa\u6bcf\u7a2e\u71df\u990a\u7d20\u9700\u8981\u651d\u53d6\u7684\u514b\u6578\u3002<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%E8%9B%8B%E7%99%BD%E8%B3%AA%E8%A8%88%E7%AE%97\"><\/span>\u86cb\u767d\u8cea\u8a08\u7b97<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u4ee5\u86cb\u767d\u8cea 30% \u8a08\u7b97\uff1a<\/p>\n<p><br \/>\n\uff08\u56e0\u70ba\u6bcf\u514b\u86cb\u767d\u8cea\u542b\u6709 4 \u5361\uff09<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%E8%84%82%E8%82%AA%E8%A8%88%E7%AE%97\"><\/span>\u8102\u80aa\u8a08\u7b97<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u4ee5\u8102\u80aa 25% \u8a08\u7b97\uff1a<\/p>\n<p><br \/>\n\uff08\u6bcf\u514b\u8102\u80aa\u542b\u6709 9 \u5361\uff09<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%E7%A2%B3%E6%B0%B4%E5%8C%96%E5%90%88%E7%89%A9%E8%A8%88%E7%AE%97\"><\/span>\u78b3\u6c34\u5316\u5408\u7269\u8a08\u7b97<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u63a5\u4e0b\u4f86\uff0c\u8a08\u7b97\u78b3\u6c34\u5316\u5408\u7269\u7684\u651d\u5165\u91cf\uff1a<\/p>\n\n<p>\u9019\u5c07\u6703\u7d66\u4f60\u6bcf\u5929\u61c9\u651d\u53d6\u7684\u78b3\u6c34\u5316\u5408\u7269\u514b\u6578\u3002<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%E6%97%A5%E5%B8%B8%E7%86%B1%E9%87%8F%E6%94%9D%E5%8F%96%E9%87%8F%E7%9A%84%E8%A8%AD%E5%AE%9A\"><\/span>\u65e5\u5e38\u71b1\u91cf\u651d\u53d6\u91cf\u7684\u8a2d\u5b9a<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u6839\u64da TDEE \u548c\u4e09\u5927\u71df\u990a\u7d20\u7684\u8a08\u7b97\u65b9\u5f0f\uff0c\u4f60\u73fe\u5728\u53ef\u4ee5\u8a2d\u5b9a\u6bcf\u65e5\u7684\u98f2\u98df\u8a08\u756b\u3002\u901a\u5e38\uff0c\u6e1b\u8102\u7684\u904e\u7a0b\u4e2d\uff0c\u5efa\u8b70\u6bcf\u9031\u6e1b\u53bb\u7d04 0.3 ~ 0.5 \u516c\u65a4\u70ba\u9069\u7576\u7684\u6e1b\u91cd\u901f\u5ea6\u3002\u9019\u6a23\u53ef\u4ee5\u4f7f\u4f60\u5728\u6e1b\u91cd\u7684\u904e\u7a0b\u4e2d\uff0c\u4fdd\u6301\u8db3\u5920\u7684\u80fd\u91cf\u6c34\u5e73\uff0c\u907f\u514d\u56e0\u6975\u7aef\u98f2\u98df\u800c\u5c0e\u81f4\u7684\u6e1b\u91cd\u505c\u6eef\u3002<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%E5%A6%82%E4%BD%95%E4%BD%BF%E7%94%A8%E7%87%9F%E9%A4%8A%E7%B4%A0%E8%A8%88%E7%AE%97APP%EF%BC%9F\"><\/span>\u5982\u4f55\u4f7f\u7528\u71df\u990a\u7d20\u8a08\u7b97APP\uff1f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u73fe\u5728\u6709\u5f88\u591a\u71df\u990a\u7d20\u8a08\u7b97\u7684APP\u53ef\u4f9b\u4f7f\u7528\uff0c\u9019\u4e9b\u5de5\u5177\u53ef\u4ee5\u5e6b\u52a9\u4f60\u7cbe\u78ba\u8a08\u7b97\u6bcf\u65e5\u7684\u71df\u990a\u651d\u53d6\u91cf\u3002\u53ea\u9700\u8f38\u5165\u4f60\u7684\u500b\u4eba\u8cc7\u6599\uff0c\u5982\u5e74\u9f61\u3001\u6027\u5225\u3001\u9ad4\u91cd\uff0c\u4ee5\u53ca\u904b\u52d5\u983b\u7387\uff0c\u9019\u4e9bAPP\u4fbf\u80fd\u5e6b\u4f60\u81ea\u52d5\u8a08\u7b97\u51fa TDEE\u3001BMR\uff0c\u751a\u81f3\u6bcf\u65e5\u7684\u71df\u990a\u7d20\u6bd4\u4f8b\u8207\u5177\u9ad4\u7684\u98df\u7269\u9078\u64c7\u3002<\/p>\n<p>\u4f8b\u5982\uff0c\u4f7f\u7528 MyFitnessPal\u3001Cronometer \u6216\u662f Fitbod \u7b49APP\uff0c\u9019\u4e9b\u5e73\u53f0\u63d0\u4f9b\u7684\u98df\u7269\u8cc7\u6599\u5eab\u975e\u5e38\u9f90\u5927\uff0c\u4f60\u53ea\u9700\u9078\u64c7\u4f60\u7684\u9910\u9ede\uff0cAPP\u5c07\u81ea\u52d5\u8a08\u7b97\u71df\u990a\u7d20\u7684\u651d\u53d6\u91cf\uff0c\u8b93\u4f60\u7684\u6e1b\u8102\u904e\u7a0b\u66f4\u70ba\u7c21\u55ae\u3002<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%E7%B5%90%E8%AA%9E\"><\/span>\u7d50\u8a9e<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u6e1b\u8102\u4e26\u4e0d\u662f\u4e00\u671d\u4e00\u5915\u7684\u4e8b\u60c5\uff0c\u800c\u9700\u8981\u9577\u671f\u7684\u52aa\u529b\u8207\u5408\u7406\u7684\u98f2\u98df\u898f\u5283\u3002\u900f\u904e\u7cbe\u78ba\u7684\u71df\u990a\u8a08\u7b97\uff0c\u4e26\u4f7f\u7528\u9069\u5408\u7684\u71df\u990a\u5de5\u5177\uff0c\u6211\u5011\u80fd\u66f4\u6e05\u6670\u5730\u77ad\u89e3\u81ea\u5df1\u6bcf\u65e5\u6240\u9700\u7684\u80fd\u91cf\u8207\u71df\u990a\u7d20\u6bd4\u4f8b\u3002\u5177\u5099\u9019\u4e9b\u77e5\u8b58\u5f8c\uff0c\u7121\u8ad6\u662f\u5728\u6e1b\u8102\u671f\u9084\u662f\u65e5\u5e38\u7dad\u6301\u9ad4\u91cd\u7684\u904e\u7a0b\u4e2d\uff0c\u4f60\u90fd\u80fd\u66f4\u6709\u6548\u5730\u9054\u5230\u81ea\u5df1\u7684\u5065\u5eb7\u76ee\u6a19\u3002\u5e0c\u671b\u9019\u7bc7\u6587\u7ae0\u80fd\u5e6b\u52a9\u4f60\u5728\u6e1b\u8102\u8def\u4e0a\u8d70\u5f97\u66f4\u9806\u5229\uff01<\/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>\u6e1b\u8102\u6642\u61c9\u8a72\u5982\u4f55\u8a2d\u5b9a\u6bcf\u65e5\u651d\u53d6\u7684\u71df\u990a\u7d20\u6bd4\u4f8b\uff1f<br \/>\nA\uff1a\u5c08\u5bb6\u5efa\u8b70\u7684\u71df\u990a\u7d20\u6bd4\u4f8b\u4e00\u822c\u70ba\u86cb\u767d\u8cea 30%-40%\u3001\u78b3\u6c34\u5316\u5408\u7269 30%-40%\u3001\u8102\u80aa 20%-30%\u3002<\/p>\n<\/li>\n<li>\n<p>TDEE \u662f\u4ec0\u9ebc\u610f\u601d\uff1f\u5982\u4f55\u8a08\u7b97\uff1f<br \/>\nA\uff1aTDEE \u662f\u6bcf\u65e5\u7e3d\u71b1\u91cf\u6d88\u8017\u7684\u7e2e\u5beb\uff0c\u53ef\u4ee5\u900f\u904e\u8a08\u7b97\u57fa\u790e\u4ee3\u8b1d\u7387\uff08BMR\uff09\u4ee5\u53ca\u65e5\u5e38\u6d3b\u52d5\u91cf\u4f86\u5f97\u51fa\u3002\u516c\u5f0f\u70ba TDEE = BMR + 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\/>\nA\uff1a\u4f7f\u7528\u71df\u990a\u7d20\u8a08\u7b97APP\u53ef\u4ee5\u5e6b\u52a9\u7cbe\u78ba\u8a08\u7b97\u6bcf\u65e5\u7684\u71df\u990a\u651d\u53d6\u91cf\uff0c\u4e26\u63d0\u4f9b\u98df\u7269\u8cc7\u6599\u5eab\u4f86\u5354\u52a9\u98f2\u98df\u8a08\u756b\u3002<\/p>\n<\/li>\n<li>\n<p>\u6e1b\u8102\u7684\u9069\u7576\u901f\u5ea6\u662f\u591a\u5c11\uff1f<br \/>\nA\uff1a\u6e1b\u8102\u7684\u9069\u7576\u901f\u5ea6\u5efa\u8b70\u6bcf\u9031\u6e1b\u53bb\u7d04 0.3~0.5 \u516c\u65a4\uff0c\u4ee5\u7dad\u6301\u8db3\u5920\u7684\u80fd\u91cf\u6c34\u5e73\u3002<\/p>\n<\/li>\n<li>\n<p>\u9664\u4e86\u7bc0\u98df\uff0c\u5982\u4f55\u624d\u80fd\u6709\u6548\u6e1b\u8102\uff1f<br \/>\nA\uff1a\u9664\u4e86\u7bc0\u98df\u5916\uff0c\u8a2d\u5b9a\u6b63\u78ba\u7684\u71df\u990a\u7d20\u6bd4\u4f8b\u3001\u904b\u52d5\u4ee5\u53ca\u5408\u7406\u7684\u71df\u990a\u651d\u53d6\u8a08\u756b\u4e5f\u662f\u91cd\u8981\u7684\u3002<\/p>\n<\/li>\n<li>\n<p>\u4e09\u5927\u71df\u990a\u7d20\u5404\u6709\u4f55\u529f\u80fd\uff1f<br \/>\nA\uff1a\u86cb\u767d\u8cea\u5e6b\u52a9\u4fee\u5fa9\u808c\u8089\uff0c\u78b3\u6c34\u5316\u5408\u7269\u63d0\u4f9b\u80fd\u91cf\uff0c\u8102\u80aa\u6709\u52a9\u65bc\u7d30\u80de\u529f\u80fd\u8207\u71df\u990a\u7d20\u5438\u6536\u3002<\/p>\n<\/li>\n<li>\n<p>\u5982\u4f55\u907f\u514d\u904e\u5ea6\u7bc0\u98df\u800c\u5c0e\u81f4\u8eab\u9ad4\u53d7\u50b7\uff1f<br \/>\nA\uff1a\u5408\u7406\u8a2d\u5b9a\u71df\u990a\u651d\u53d6\u6bd4\u4f8b\uff0c\u63a7\u5236\u7e3d\u71b1\u91cf\u6d88\u8017\uff0c\u904b\u52d5\u91cf\u8207\u98f2\u98df\u898f\u5283\u662f\u907f\u514d\u904e\u5ea6\u7bc0\u98df\u7684\u95dc\u9375\u3002<\/p>\n<\/li>\n<li>\n<p>\u4ec0\u9ebc\u662f BMR\uff1f\u5b83\u5982\u4f55\u5f71\u97ff\u7e3d\u71b1\u91cf\u6d88\u8017\uff1f<br \/>\nA\uff1aBMR \u70ba\u57fa\u790e\u4ee3\u8b1d\u7387\uff0c\u662f\u8eab\u9ad4\u5728\u5b8c\u5168\u4f11\u606f\u60c5\u6cc1\u4e0b\u6240\u9700\u7684\u80fd\u91cf\uff0c\u662f\u8a08\u7b97 TDEE 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