{"id":227,"date":"2024-05-19T10:00:58","date_gmt":"2024-05-19T02:00:58","guid":{"rendered":"https:\/\/choozseo.com\/blog\/sport\/muscle-building-diet-calculation-create-perfect-muscle-proportions\/"},"modified":"2024-05-29T14:32:12","modified_gmt":"2024-05-29T06:32:12","slug":"muscle-building-diet-calculation-create-perfect-muscle-proportions","status":"publish","type":"post","link":"https:\/\/choozseo.com\/blog\/sport\/muscle-building-diet-calculation-create-perfect-muscle-proportions\/","title":{"rendered":"\u589e\u808c\u98f2\u98df\u8a08\u7b97\uff1a\u6253\u9020\u5b8c\u7f8e\u808c\u8089\u6bd4\u4f8b"},"content":{"rendered":"

\u5728\u5065\u8eab\u4e16\u754c\u4e2d\uff0c\u60f3\u8981\u64c1\u6709\u5065\u7f8e\u7684\u9ad4\u614b\u3001\u5145\u6eff\u808c\u8089\u7dda\u689d\u7684\u8eab\u6750\u662f\u8a31\u591a\u7537\u58eb\u7684\u5922\u60f3\u3002\u7136\u800c\uff0c\u8981\u9054\u6210\u76ee\u6a19\u4e0d\u50c5\u9700\u8981\u52e4\u596e\u7684\u8a13\u7df4\uff0c\u9084\u9700\u8981\u79d1\u5b78\u7684\u98f2\u98df\u8a08\u5283\u3002\u672c\u6587\u5c07\u4ecb\u7d39\u5982\u4f55\u5229\u7528\u589e\u808c\u98f2\u98df\u8a08\u7b97\uff0c\u4f86\u9054\u5230\u5b8c\u7f8e\u7684\u808c\u8089\u6bd4\u4f8b\u3002<\/p>\n

\u589e\u808c\u98f2\u98df\u8a08\u7b97\u7684\u95dc\u9375\u5728\u65bc\u71df\u990a\u7d20\u7684\u651d\u53d6\u6bd4\u4f8b\u3002\u7121\u8ad6\u662f\u589e\u808c\u9084\u662f\u6e1b\u8102\uff0c\u90fd\u61c9\u5f9e\u71b1\u91cf\u8abf\u6574\u8d77\uff0c\u5b78\u6703\u8a08\u7b97\u81ea\u5df1\u7684TDEE\uff08Total Daily Energy Expenditure\uff09\u624d\u80fd\u6709\u6548\u9054\u6210\u76ee\u6a19\u3002\u9996\u5148\uff0c\u6211\u5011\u9700\u8981\u8a08\u7b97\u51fa\u81ea\u5df1\u7684\u57fa\u790e\u4ee3\u8b1d\u7387BMR\uff08Basal Metabolic Rate\uff09\uff0c\u9019\u53ef\u4ee5\u900f\u904e\u7db2\u4e0a\u7684BMR\u8a08\u7b97\u5668\u4f86\u5feb\u901f\u5f97\u51fa\u3002<\/p>\n

\u63a5\u8457\uff0c\u6839\u64da\u81ea\u5df1\u7684\u76ee\u6a19\u548c\u6d3b\u52d5\u91cf\uff0c\u8a08\u7b97\u51fa\u6bcf\u65e5\u6240\u9700\u7684\u7e3d\u71b1\u91cf\u3002\u5982\u679c\u60f3\u8981\u589e\u808c\uff0c\u71b1\u91cf\u651d\u53d6\u5c31\u61c9\u8a72\u8981\u9ad8\u65bc\u6bcf\u65e5\u7684\u6d88\u8017\u91cf\uff0c\u4e00\u822c\u5efa\u8b70\u6bd4TDEE\u591a\u651d\u53d6100-300\u5361\u8def\u91cc\u3002\u6b64\u6642\uff0c\u5c31\u9700\u8981\u8003\u616e\u5230\u86cb\u767d\u8cea\u3001\u78b3\u6c34\u5316\u5408\u7269\u548c\u8102\u80aa\u7684\u651d\u53d6\u6bd4\u4f8b\u3002<\/p>\n

\u5c0d\u65bc\u589e\u808c\u8005\u4f86\u8aaa\uff0c\u86cb\u767d\u8cea\u662f\u95dc\u9375\u71df\u990a\u7d20\u4e4b\u4e00\u3002\u6bcf1\u516c\u65a4\u7684\u9ad4\u91cd\uff0c\u5efa\u8b70\u651d\u53d61\u514b\u81f31.4\u514b\u7684\u86cb\u767d\u8cea\u3002\u4f8b\u5982\uff0c\u4e00\u584a\u725b\u6392\u4e2d\u542b\u6709\u7d0420\u514b\u7684\u86cb\u767d\u8cea\uff0c\u63d0\u4f9b\u7d04100\u5361\u8def\u91cc\u7684\u80fd\u91cf\u3002\u56e0\u6b64\uff0c\u5728\u589e\u808c\u98f2\u98df\u4e2d\u8981\u78ba\u4fdd\u6bcf\u9910\u651d\u53d6\u8db3\u5920\u7684\u86cb\u767d\u8cea\uff0c\u4ee5\u5e6b\u52a9\u4fdd\u6301\u808c\u8089\u8cea\u91cf\u3002<\/p>\n

\u6b64\u5916\uff0c\u78b3\u6c34\u5316\u5408\u7269\u548c\u8102\u80aa\u4e5f\u662f\u5fc5\u4e0d\u53ef\u5c11\u7684\u3002\u78b3\u6c34\u5316\u5408\u7269\u662f\u8eab\u9ad4\u7684\u4e3b\u8981\u80fd\u91cf\u4f86\u6e90\uff0c\u56e0\u6b64\u6bcf\u65e5\u78b3\u6c34\u5316\u5408\u7269\u651d\u53d6\u91cf\u61c9\u6839\u64da\u5269\u4e0b\u7684\u71b1\u91cf\u4f86\u8a08\u7b97\u3002\u800c\u8102\u80aa\u651d\u53d6\u5247\u5efa\u8b70\u6bcf\u65e5\u7e3d\u71b1\u91cf\u768420-35%\u3002<\/p>\n

\u589e\u808c\u71df\u990a\u7d20\u6bd4\u4f8b\u53ef\u4ee5\u900f\u904e\u98df\u7269\u7d44\u6210\u8a08\u7b97\u5668\u4f86\u7cbe\u78ba\u8a08\u7b97\uff0c\u53ea\u9700\u8981\u8f38\u5165TDEE\u7684\u6bcf\u65e5\u651d\u53d6\u71b1\u91cf\u4ee5\u53ca\u86cb\u767d\u8cea\u3001\u78b3\u6c34\u5316\u5408\u7269\u548c\u8102\u80aa\u7684\u767e\u5206\u6bd4\uff0c\u5373\u53ef\u7b97\u51fa\u6bcf\u65e5\u61c9\u651d\u53d6\u7684\u71df\u990a\u7d20\u91cf\u3002\u9019\u6a23\u7684\u8a08\u7b97\u65b9\u6cd5\u4e0d\u50c5\u80fd\u5e6b\u52a9\u6211\u5011\u9054\u5230\u589e\u808c\u7684\u76ee\u6a19\uff0c\u9084\u80fd\u4fdd\u6301\u8eab\u9ad4\u7684\u5065\u5eb7\u72c0\u614b\u3002<\/p>\n

\u5728\u589e\u808c\u98f2\u98df\u8a08\u7b97\u4e2d\uff0c\u9664\u4e86\u71df\u990a\u7d20\u7684\u651d\u53d6\u6bd4\u4f8b\u5916\uff0c\u9084\u9700\u8981\u8003\u616e\u5230\u98df\u7269\u7684\u8cea\u91cf\u548c\u7a2e\u985e\u3002\u9078\u64c7\u9ad8\u86cb\u767d\u8cea\u3001\u4f4e\u8102\u80aa\u7684\u98df\u7269\uff0c\u5982\u96de\u80f8\u8089\u3001\u9bad\u9b5a\u3001\u8c46\u8150\u7b49\uff0c\u53ef\u4ee5\u5e6b\u52a9\u589e\u52a0\u808c\u8089\u91cf\u7684\u540c\u6642\uff0c\u6e1b\u5c11\u8102\u80aa\u7684\u7a4d\u7d2f\u3002<\/p>\n

\u7d9c\u5408\u4ee5\u4e0a\u7684\u8cc7\u8a0a\uff0c\u6211\u5011\u53ef\u4ee5\u5f97\u51fa\u4e00\u500b\u7537\u58eb\u589e\u808c\u98f2\u98df\u6bd4\u4f8b\u8868\u683c\uff1a<\/p>\n

- \u6bcf\u65e5\u8102\u80aa\u651d\u53d6 = \u9ad4\u91cd x 1 ~ 1.4 \u514b
\n- \u6bcf\u65e5\u78b3\u6c34\u5316\u5408\u7269 = \u5269\u4e0b\u7684\u71b1\u91cf
\n- \u9664\u8102\u9ad4\u91cd = \u7e3d\u9ad4\u91cd - \u7e3d\u8102\u80aa\u91cd<\/p>\n

\u589e\u808c\u98f2\u98df\u8a08\u7b97\u662f\u4e00\u500b\u79d1\u5b78\u3001\u7cbe\u78ba\u7684\u904e\u7a0b\uff0c\u9700\u8981\u6211\u5011\u4ed4\u7d30\u8a08\u7b97\u6bcf\u500b\u71df\u990a\u6210\u5206\u7684\u651d\u53d6\u91cf\u3002\u53ea\u6709\u5728\u71df\u990a\u5747\u8861\u7684\u57fa\u790e\u4e0a\uff0c\u624d\u80fd\u771f\u6b63\u9054\u5230\u7406\u60f3\u7684\u808c\u8089\u6bd4\u4f8b\u3002\u56e0\u6b64\uff0c\u5982\u679c\u4f60\u60f3\u8981\u64c1\u6709\u5f37\u5065\u7684\u9ad4\u9b44\uff0c\u4e0d\u59a8\u8a66\u8a66\u589e\u808c\u98f2\u98df\u8a08\u6f14\u7b97\u6cd5\uff0c\u70ba\u81ea\u5df1\u7684\u8eab\u9ad4\u5065\u5eb7\u52a0\u6cb9\u52a9\u529b\u5427\uff01<\/p>\n

\u5e38\u898b\u554f\u984c<\/p>\n

1. \u5982\u4f55\u8a08\u7b97\u589e\u808c\u98f2\u98df\u6240\u9700\u7684\u7e3d\u71b1\u91cf\uff1f
\nA\uff1a\u9996\u5148\uff0c\u9700\u8981\u8a08\u7b97\u81ea\u5df1\u7684\u57fa\u790e\u4ee3\u8b1d\u7387BMR\uff0c\u518d\u6839\u64da\u76ee\u6a19\u548c\u6d3b\u52d5\u91cf\u8a08\u7b97\u6bcf\u65e5\u6240\u9700\u7684\u7e3d\u71b1\u91cf\u3002<\/p>\n

2. \u589e\u808c\u6642\u61c9\u8a72\u651d\u53d6\u591a\u5c11\u86cb\u767d\u8cea\uff1f
\nA\uff1a\u5efa\u8b70\u6bcf1\u516c\u65a4\u7684\u9ad4\u91cd\u651d\u53d61\u514b\u81f31.4\u514b\u7684\u86cb\u767d\u8cea\u3002<\/p>\n

3. \u78b3\u6c34\u5316\u5408\u7269\u5728\u589e\u808c\u98f2\u98df\u4e2d\u7684\u4f5c\u7528\u662f\u4ec0\u9ebc\uff1f
\nA\uff1a\u78b3\u6c34\u5316\u5408\u7269\u662f\u8eab\u9ad4\u7684\u4e3b\u8981\u80fd\u91cf\u4f86\u6e90\uff0c\u61c9\u6839\u64da\u5269\u4e0b\u7684\u71b1\u91cf\u4f86\u8a08\u7b97\u651d\u53d6\u91cf\u3002<\/p>\n

4. \u589e\u808c\u98f2\u98df\u4e2d\u7684\u8102\u80aa\u651d\u53d6\u6bd4\u4f8b\u61c9\u8a72\u662f\u591a\u5c11\uff1f
\nA\uff1a\u5efa\u8b70\u6bcf\u65e5\u7e3d\u71b1\u91cf\u768420-35%\u3002<\/p>\n

5. \u5982\u4f55\u7528\u98df\u7269\u7d44\u6210\u8a08\u7b97\u5668\u8a08\u7b97\u589e\u808c\u98f2\u98df\u6240\u9700\u7684\u71df\u990a\u7d20\u6bd4\u4f8b\uff1f
\nA\uff1a\u53ea\u9700\u8981\u8f38\u5165TDEE\u7684\u6bcf\u65e5\u651d\u53d6\u71b1\u91cf\u4ee5\u53ca\u86cb\u767d\u8cea\u3001\u78b3\u6c34\u5316\u5408\u7269\u548c\u8102\u80aa\u7684\u767e\u5206\u6bd4\u5373\u53ef\u3002<\/p>\n

6. \u9078\u64c7\u54ea\u4e9b\u98df\u7269\u6709\u52a9\u65bc\u589e\u52a0\u808c\u8089\u91cf\u548c\u6e1b\u5c11\u8102\u80aa\u7a4d\u7d2f\uff1f
\nA\uff1a\u9078\u64c7\u9ad8\u86cb\u767d\u8cea\u3001\u4f4e\u8102\u80aa\u7684\u98df\u7269\uff0c\u5982\u96de\u80f8\u8089\u3001\u9bad\u9b5a\u3001\u8c46\u8150\u7b49\u3002<\/p>\n

7. \u7537\u58eb\u589e\u808c\u98f2\u98df\u6bd4\u4f8b\u8868\u683c\u4e2d\u7684\u6bcf\u65e5\u8102\u80aa\u651d\u53d6\u91cf\u662f\u591a\u5c11\uff1f
\nA\uff1a\u6bcf\u65e5\u8102\u80aa\u651d\u53d6 = \u9ad4\u91cd x 1 ~ 1.4 \u514b\u3002<\/p>\n

8. \u70ba\u4ec0\u9ebc\u589e\u808c\u98f2\u98df\u8a08\u7b97\u662f\u4e00\u500b\u79d1\u5b78\u3001\u7cbe\u78ba\u7684\u904e\u7a0b\uff1f
\nA\uff1a\u9700\u8981\u4ed4\u7d30\u8a08\u7b97\u6bcf\u500b\u71df\u990a\u6210\u5206\u7684\u651d\u53d6\u91cf\uff0c\u624d\u80fd\u9054\u5230\u71df\u990a\u5747\u8861\uff0c\u9054\u6210\u7406\u60f3\u7684\u808c\u8089\u6bd4\u4f8b\u3002<\/p>\n

9. \u5982\u4f55\u8a08\u7b97\u9664\u8102\u9ad4\u91cd\uff1f
\nA\uff1a\u9664\u8102\u9ad4\u91cd = \u7e3d\u9ad4\u91cd - \u7e3d\u8102\u80aa\u91cd\u3002<\/p>\n

10. \u589e\u808c\u98f2\u98df\u8a08\u6f14\u7b97\u6cd5\u5c0d\u9054\u6210\u7406\u60f3\u9ad4\u614b\u6709\u4ec0\u9ebc\u5e6b\u52a9\uff1f
\nA\uff1a\u589e\u808c\u98f2\u98df\u8a08\u7b97\u53ef\u4ee5\u5e6b\u52a9\u9054\u5230\u589e\u808c\u76ee\u6a19\uff0c\u540c\u6642\u4fdd\u6301\u8eab\u9ad4\u7684\u5065\u5eb7\u72c0\u614b\u3002<\/p>\n","protected":false},"excerpt":{"rendered":"

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