{"id":29319,"date":"2025-05-20T15:51:06","date_gmt":"2025-05-20T08:51:06","guid":{"rendered":"\/blog\/?p=29319"},"modified":"2025-05-20T17:44:42","modified_gmt":"2025-05-20T10:44:42","slug":"cong-cu-tinh-tdee","status":"publish","type":"post","link":"\/blog\/cong-cu-tinh-tdee\/","title":{"rendered":"C\u00f4ng c\u1ee5 t\u00ednh TDEE chu\u1ea9n x\u00e1c | H\u01b0\u1edbng d\u1eabn t\u00ednh chi ti\u1ebft t\u1eebng b\u01b0\u1edbc"},"content":{"rendered":"<p style=\"margin: 0; color: #000000; orphans: 2; widows: 2; text-align: left; padding: 0pt 0 10pt 0;\"><em><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">TDEE (Total Daily Energy Expenditure) l\u00e0 ch\u1ec9 s\u1ed1 c\u1ef1c k\u1ef3 quan tr\u1ecdng gi\u00fap b\u1ea1n bi\u1ebft ch\u00ednh x\u00e1c l\u01b0\u1ee3ng calo c\u1ea7n ti\u00eau th\u1ee5 m\u1ed7i ng\u00e0y \u0111\u1ec3 \u0111\u1ea1t m\u1ee5c ti\u00eau h\u00ecnh th\u1ec3. C\u00f9ng Decathlon kh\u00e1m ph\u00e1 chi ti\u1ebft v\u1ec1 ch\u1ec9 s\u1ed1 n\u00e0y v\u00e0 c\u00e1ch s\u1eed d\u1ee5ng <strong>c\u00f4ng c\u1ee5 t\u00ednh TDEE<\/strong> online chu\u1ea9n x\u00e1c nh\u1ea5t trong b\u00e0i vi\u1ebft d\u01b0\u1edbi \u0111\u00e2y.<\/span><\/em><\/p>\n<h2 id=\"h.t00ep8540g31\" style=\"margin: 0; color: #000000; line-height: 1.5; page-break-after: avoid; widows: 2; text-align: left; padding: 10pt 0 10pt 0;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">C\u00e1c trang web t\u00ednh TDEE uy t\u00edn v\u00e0 ch\u00ednh x\u00e1c<\/span><\/h2>\n<p style=\"margin: 0; color: #000000; orphans: 2; widows: 2; text-align: left; padding: 0pt 0 10pt 0;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Thay v\u00ec t\u00ednh to\u00e1n th\u1ee7 c\u00f4ng, b\u1ea1n c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng c\u00f4ng c\u1ee5 t\u00ednh TDEE online \u0111\u1ec3 nh\u1eadn k\u1ebft qu\u1ea3 nhanh ch\u00f3ng v\u00e0 ch\u00ednh x\u00e1c. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 5 trang web uy t\u00edn cung c\u1ea5p c\u00f4ng c\u1ee5 t\u00ednh ch\u1ec9 s\u1ed1 TDEE \u0111\u01b0\u1ee3c nhi\u1ec1u ng\u01b0\u1eddi tin d\u00f9ng:<\/span><\/p>\n<ul class=\"lst-kix_eeqi20x0vkfv-0 start\" style=\"padding: 0; margin: 0;\">\n<li style=\"color: #000000; line-height: 1.5; margin-right: 0; margin-left: 36pt; orphans: 2; margin-bottom: 0; widows: 2; text-align: left; padding: 10pt 0 10pt 0pt;\"><span style=\"text-decoration-skip-ink: none; -webkit-text-decoration-skip: none; color: #1155cc; text-decoration: underline;\"><a style=\"color: inherit; text-decoration: inherit;\" href=\"https:\/\/www.calculator.net\/tdee-calculator.html\" target=\"_blank\" rel=\"noopener\">TDEE Caculator<\/a><\/span>: Giao di\u1ec7n \u0111\u01a1n gi\u1ea3n, d\u1ec5 s\u1eed d\u1ee5ng, h\u1ed7 tr\u1ee3 t\u00ednh TDEE d\u1ef1a tr\u00ean c\u00e2n n\u1eb7ng, chi\u1ec1u cao, tu\u1ed5i, gi\u1edbi t\u00ednh v\u00e0 m\u1ee9c \u0111\u1ed9 ho\u1ea1t \u0111\u1ed9ng. Trang web c\u00f2n cung c\u1ea5p g\u1ee3i \u00fd l\u01b0\u1ee3ng calo \u0111\u1ec3 gi\u1ea3m c\u00e2n ho\u1eb7c t\u0103ng c\u01a1.<\/li>\n<li style=\"color: #000000; line-height: 1.5; margin-right: 0; margin-left: 36pt; orphans: 2; margin-bottom: 0; widows: 2; text-align: left; padding: 10pt 0 10pt 0pt;\"><span style=\"text-decoration-skip-ink: none; -webkit-text-decoration-skip: none; color: #1155cc; text-decoration: underline;\"><a style=\"color: inherit; text-decoration: inherit;\" href=\"http:\/\/calculator.net\" target=\"_blank\" rel=\"noopener\">Calculator.net<\/a><\/span>: \u0110a d\u1ea1ng c\u00f4ng c\u1ee5 t\u00ednh to\u00e1n, bao g\u1ed3m c\u00f4ng c\u1ee5 TDEE v\u1edbi k\u1ebft qu\u1ea3 chi ti\u1ebft v\u1ec1 BMR v\u00e0 TDEE. Ph\u00f9 h\u1ee3p cho c\u1ea3 ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u.<\/li>\n<li style=\"color: #000000; line-height: 1.5; margin-right: 0; margin-left: 36pt; orphans: 2; margin-bottom: 0; widows: 2; text-align: left; padding: 10pt 0 10pt 0pt;\"><span style=\"text-decoration-skip-ink: none; -webkit-text-decoration-skip: none; color: #1155cc; text-decoration: underline;\"><a style=\"color: inherit; text-decoration: inherit;\" href=\"http:\/\/forhers.com\/tools\/tdee-calculator\" target=\"_blank\" rel=\"noopener\">Hers<\/a><\/span>: T\u1eadp trung v\u00e0o c\u00f4ng c\u1ee5 t\u00ednh TDEE c\u1ee7a n\u1eef, cung c\u1ea5p c\u00e1c m\u1eb9o dinh d\u01b0\u1ee1ng v\u00e0 t\u1eadp luy\u1ec7n ph\u00f9 h\u1ee3p v\u1edbi ph\u00e1i \u0111\u1eb9p.<\/li>\n<li style=\"color: #000000; line-height: 1.5; margin-right: 0; margin-left: 36pt; orphans: 2; margin-bottom: 0; widows: 2; text-align: left; padding: 10pt 0 10pt 0pt;\"><span style=\"text-decoration-skip-ink: none; -webkit-text-decoration-skip: none; color: #1155cc; text-decoration: underline;\"><a style=\"color: inherit; text-decoration: inherit;\" href=\"https:\/\/learn.athleanx.com\/calculators\/tdee-calculator?srsltid%3DAfmBOoqW3QHip7WiqpmP2W0uLTWu0dO6hcsJ5GSRF2Cicro3mXbJar35\" target=\"_blank\" rel=\"noopener\">Athlean-X<\/a><\/span>: C\u00f4ng c\u1ee5 t\u00ednh TDEE chuy\u00ean s\u00e2u, l\u00fd t\u01b0\u1edfng cho nh\u1eefng ai mu\u1ed1n t\u1ed1i \u01b0u h\u00f3a k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n v\u00e0 \u0103n ki\u00eang, \u0111\u1eb7c bi\u1ec7t l\u00e0 c\u00f4ng c\u1ee5 t\u00ednh TDEE gi\u1ea3m c\u00e2n.<\/li>\n<li style=\"color: #000000; line-height: 1.5; margin-right: 0; margin-left: 36pt; orphans: 2; margin-bottom: 0; widows: 2; text-align: left; padding: 10pt 0 10pt 0pt;\"><span style=\"text-decoration-skip-ink: none; -webkit-text-decoration-skip: none; color: #1155cc; text-decoration: underline;\"><a style=\"color: inherit; text-decoration: inherit;\" href=\"https:\/\/legionathletics.com\/tdee-calculator\/?srsltid%3DAfmBOoqu7RnZa9MmgYh9AczlyBo4dyZaoUOfQDdFl4QU2R6xXBgiUVQa\" target=\"_blank\" rel=\"noopener\">Legion Athletics<\/a><\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">: Trang web n\u00e0y kh\u00f4ng ch\u1ec9 cung c\u1ea5p c\u00f4ng c\u1ee5 t\u00ednh TDEE chu\u1ea9n m\u00e0 c\u00f2n c\u00f3 h\u01b0\u1edbng d\u1eabn chi ti\u1ebft v\u1ec1 ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng v\u00e0 t\u1eadp luy\u1ec7n \u0111\u1ec3 \u0111\u1ea1t m\u1ee5c ti\u00eau th\u1ec3 h\u00ecnh.<\/span><\/li>\n<\/ul>\n<figure id=\"attachment_29315\" aria-describedby=\"caption-attachment-29315\" style=\"width: 850px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-29315\" title=\"\" src=\"http:\/\/loadbalancer.dktvnblog.com\/blog\/wp-content\/uploads\/2025\/05\/cac-cong-cu-tinh-tdee-4.webp\" alt=\"C\u00e1c c\u00f4ng c\u1ee5 t\u00ednh TDEE cho bi\u1ebft ch\u00ednh x\u00e1c l\u01b0\u1ee3ng calo c\u1ea7n ti\u00eau th\u1ee5 m\u1ed7i ng\u00e0y.\" width=\"850\" height=\"480\" \/><figcaption id=\"caption-attachment-29315\" class=\"wp-caption-text\"><em>C\u00e1c c\u00f4ng c\u1ee5 t\u00ednh TDEE cho bi\u1ebft ch\u00ednh x\u00e1c l\u01b0\u1ee3ng calo c\u1ea7n ti\u00eau th\u1ee5 m\u1ed7i ng\u00e0y.<\/em><\/figcaption><\/figure>\n<p style=\"margin: 0; color: #000000; orphans: 2; widows: 2; text-align: left; padding: 10pt 0 10pt 0;\">Nh\u1eefng c\u00f4ng c\u1ee5 n\u00e0y \u0111\u1ec1u mi\u1ec5n ph\u00ed, d\u1ec5 s\u1eed d\u1ee5ng v\u00e0 \u0111\u1ea3m b\u1ea3o \u0111\u1ed9 ch\u00ednh x\u00e1c cao n\u1ebfu b\u1ea1n nh\u1eadp \u0111\u00fang th\u00f4ng tin c\u00e1 nh\u00e2n. B\u1ea1n c\u00f3 th\u1ec3 truy c\u1eadp ngay \u0111\u1ec3 ki\u1ec3m tra TDEE c\u1ee7a m\u00ecnh \u0111\u1ec3 c\u00f3 k\u1ebf ho\u1ea1ch x\u00e2y d\u1ef1ng k\u1ebf ho\u1ea1ch ti\u00eau th\u1ee5 calo m\u1ed7i ng\u00e0y \u0111\u1ec3 \u0111\u1ea1t m\u1ee5c ti\u00eau h\u00ecnh th\u1ec3 nh\u01b0 mong mu\u1ed1n.<\/p>\n<h2 id=\"h.mq4hcqjxz6v\" style=\"margin: 0; color: #000000; line-height: 1.5; page-break-after: avoid; widows: 2; text-align: left; padding: 10pt 0 10pt 0;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">TDEE l\u00e0 g\u00ec?<\/span><\/h2>\n<p style=\"margin: 0; color: #000000; orphans: 2; widows: 2; text-align: left; padding: 10pt 0 10pt 0;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">TDEE (Total Daily Energy Expenditure) l\u00e0 t\u1ed5ng l\u01b0\u1ee3ng n\u0103ng l\u01b0\u1ee3ng (calo) m\u00e0 c\u01a1 th\u1ec3 b\u1ea1n ti\u00eau hao m\u1ed7i ng\u00e0y, bao g\u1ed3m n\u0103ng l\u01b0\u1ee3ng cho c\u00e1c ho\u1ea1t \u0111\u1ed9ng c\u01a1 b\u1ea3n (nh\u01b0 th\u1edf, tu\u1ea7n ho\u00e0n m\u00e1u) v\u00e0 c\u00e1c ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t (\u0111i b\u1ed9, t\u1eadp gym, l\u00e0m vi\u1ec7c). N\u00f3i c\u00e1ch kh\u00e1c, TDEE ch\u00ednh l\u00e0 con s\u1ed1 th\u1ec3 hi\u1ec7n t\u1ed5ng calo b\u1ea1n c\u1ea7n \u0111\u1ec3 duy tr\u00ec tr\u1ecdng l\u01b0\u1ee3ng hi\u1ec7n t\u1ea1i.<\/span><\/p>\n<p style=\"margin: 0; color: #000000; orphans: 2; widows: 2; text-align: left; padding: 10pt 0 10pt 0;\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">T\u1ea7m quan tr\u1ecdng c\u1ee7a TDEE:<\/span><\/p>\n<p style=\"margin: 0; color: #000000; orphans: 2; widows: 2; text-align: left; padding: 10pt 0 10pt 0;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">TDEE l\u00e0 n\u1ec1n t\u1ea3ng cho m\u1ecdi k\u1ebf ho\u1ea1ch gi\u1ea3m c\u00e2n, t\u0103ng c\u00e2n hay gi\u1eef c\u00e2n.<\/span><\/p>\n<ul class=\"lst-kix_ck4lr89b2zko-0 start\" style=\"padding: 0; margin: 0;\">\n<li style=\"color: #000000; line-height: 1.5; margin-right: 0; margin-left: 36pt; orphans: 2; margin-bottom: 0; widows: 2; text-align: left; padding: 10pt 0 10pt 0pt;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Gi\u1ea3m c\u00e2n: \u0110\u1ec3 gi\u1ea3m c\u00e2n, b\u1ea1n c\u1ea7n ti\u00eau th\u1ee5 \u00edt calo h\u01a1n TDEE (th\u00e2m h\u1ee5t calo). V\u00ed d\u1ee5, gi\u1ea3m 500-750 calo\/ng\u00e0y so v\u1edbi TDEE c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n gi\u1ea3m 0.5-1kg m\u1ed7i tu\u1ea7n.<\/span><\/li>\n<li style=\"color: #000000; line-height: 1.5; margin-right: 0; margin-left: 36pt; orphans: 2; margin-bottom: 0; widows: 2; text-align: left; padding: 0pt 0 10pt 0pt;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">T\u0103ng c\u00e2n: Ng\u01b0\u1ee3c l\u1ea1i, \u0111\u1ec3 t\u0103ng c\u00e2n, b\u1ea1n c\u1ea7n ti\u00eau th\u1ee5 nhi\u1ec1u calo h\u01a1n TDEE (d\u01b0 th\u1eeba calo).<\/span><\/li>\n<li style=\"color: #000000; line-height: 1.5; margin-right: 0; margin-left: 36pt; orphans: 2; margin-bottom: 0; widows: 2; text-align: left; padding: 10pt 0 10pt 0pt;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Duy tr\u00ec c\u00e2n n\u1eb7ng: \u0102n \u0111\u00fang b\u1eb1ng TDEE gi\u00fap b\u1ea1n gi\u1eef c\u00e2n n\u1eb7ng \u1ed5n \u0111\u1ecbnh.<\/span><\/li>\n<\/ul>\n<p style=\"margin: 0; color: #000000; orphans: 2; widows: 2; text-align: left; padding: 10pt 0 10pt 0;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Hi\u1ec3u r\u00f5 TDEE l\u00e0 b\u01b0\u1edbc \u0111\u1ea7u ti\u00ean \u0111\u1ec3 x\u00e2y d\u1ef1ng ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng v\u00e0 t\u1eadp luy\u1ec7n hi\u1ec7u qu\u1ea3, \u0111\u1eb7c bi\u1ec7t v\u1edbi c\u00f4ng c\u1ee5 t\u00ednh TDEE gi\u1ea3m c\u00e2n ho\u1eb7c c\u00f4ng th\u1ee9c t\u00ednh TDEE cho c\u1ea3 nam v\u00e0 n\u1eef.<\/span><\/p>\n<figure style=\"width: 850px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" title=\"\" src=\"https:\/\/lh7-rt.googleusercontent.com\/docsz\/AD_4nXdd25jM0gi6ehV8nv8Kh6DB-n48rcrzZ8WX1pkYs2BDfNNEHRav1gebvv8337E0UxBj-egVCOpIYVmFVl5jAj3iyttiYmwzj4l-kP1IvjcQso_Ktcm8RvlgYen38etDkYwJslFLFg?key=kfiHgs4PYoGG7wZCNd6UTfvk\" alt=\"Hi\u1ec3u r\u00f5 TDEE gi\u00fap b\u1ea1n x\u00e2y d\u1ef1ng m\u1ee5c ti\u00eau c\u00e2n n\u1eb7ng ph\u00f9 h\u1ee3p. \" width=\"850\" height=\"\" \/><figcaption class=\"wp-caption-text\"><em>Hi\u1ec3u r\u00f5 TDEE gi\u00fap b\u1ea1n x\u00e2y d\u1ef1ng m\u1ee5c ti\u00eau c\u00e2n n\u1eb7ng ph\u00f9 h\u1ee3p.<\/em><\/figcaption><\/figure>\n<h2 id=\"h.dmkrcfyiqnse\" style=\"margin: 0; color: #000000; line-height: 1.5; page-break-after: avoid; widows: 2; text-align: left; padding: 10pt 0 10pt 0;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">C\u00e1c y\u1ebfu t\u1ed1 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ec9 s\u1ed1 TDEE<\/span><\/h2>\n<p style=\"margin: 0; color: #000000; orphans: 2; widows: 2; text-align: left; padding: 0pt 0 10pt 0;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Ch\u1ec9 s\u1ed1 TDEE \u0111\u01b0\u1ee3c t\u00ednh d\u1ef1a tr\u00ean hai y\u1ebfu t\u1ed1 ch\u00ednh: T\u1ef7 l\u1ec7 trao \u0111\u1ed5i ch\u1ea5t c\u01a1 b\u1ea3n (BMR) v\u00e0 H\u1ec7 s\u1ed1 ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t. C\u1ee5 th\u1ec3 nh\u01b0 sau: <\/span><\/p>\n<h3 id=\"h.1rsa0vk1xtrw\" style=\"margin: 0; color: #434343; line-height: 1.5; page-break-after: avoid; widows: 2; text-align: left; padding: 10pt 0 10pt 0;\"><span style=\"color: #434343; font-weight: 400; text-decoration: none; vertical-align: baseline;\">T\u1ef7 l\u1ec7 trao \u0111\u1ed5i ch\u1ea5t c\u01a1 b\u1ea3n (Basal Metabolic Rate &#8211; BMR) <\/span><\/h3>\n<p style=\"margin: 0; color: #000000; orphans: 2; widows: 2; text-align: left; padding: 10pt 0 10pt 0;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">BMR (Basal Metabolic Rate) l\u00e0 l\u01b0\u1ee3ng calo c\u01a1 th\u1ec3 ti\u00eau hao khi \u1edf tr\u1ea1ng th\u00e1i ngh\u1ec9 ng\u01a1i ho\u00e0n to\u00e0n, d\u00f9ng \u0111\u1ec3 duy tr\u00ec c\u00e1c ch\u1ee9c n\u0103ng s\u1ed1ng c\u01a1 b\u1ea3n nh\u01b0 h\u00f4 h\u1ea5p, tu\u1ea7n ho\u00e0n v\u00e0 duy tr\u00ec nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3. BMR th\u01b0\u1eddng \u0111\u01b0\u1ee3c \u0111o trong \u0111i\u1ec1u ki\u1ec7n b\u1ea1n \u0111ang th\u1ee9c, n\u1eb1m y\u00ean, v\u00e0 \u0111\u00e3 nh\u1ecbn \u0103n kho\u1ea3ng 12 ti\u1ebfng.<\/span><\/p>\n<p style=\"margin: 0; color: #000000; orphans: 2; widows: 2; text-align: left; padding: 10pt 0 10pt 0;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">BMR ph\u1ee5 thu\u1ed9c v\u00e0o:<\/span><\/p>\n<ul class=\"lst-kix_8ej204nt2pq8-0 start\" style=\"padding: 0; margin: 0;\">\n<li style=\"color: #000000; line-height: 1.5; margin-right: 0; margin-left: 36pt; orphans: 2; margin-bottom: 0; widows: 2; text-align: left; padding: 10pt 0 10pt 0pt;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">C\u00e2n n\u1eb7ng: Ng\u01b0\u1eddi n\u1eb7ng h\u01a1n c\u00f3 BMR cao h\u01a1n.<\/span><\/li>\n<li style=\"color: #000000; line-height: 1.5; margin-right: 0; margin-left: 36pt; orphans: 2; margin-bottom: 0; widows: 2; text-align: left; padding: 0pt 0 10pt 0pt;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Chi\u1ec1u cao: Ng\u01b0\u1eddi cao h\u01a1n th\u01b0\u1eddng c\u1ea7n nhi\u1ec1u calo h\u01a1n.<\/span><\/li>\n<li style=\"color: #000000; line-height: 1.5; margin-right: 0; margin-left: 36pt; orphans: 2; margin-bottom: 0; widows: 2; text-align: left; padding: 0pt 0 10pt 0pt;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Tu\u1ed5i t\u00e1c: BMR gi\u1ea3m d\u1ea7n theo tu\u1ed5i do s\u1ef1 suy gi\u1ea3m c\u01a1 b\u1eafp.<\/span><\/li>\n<li style=\"color: #000000; line-height: 1.5; margin-right: 0; margin-left: 36pt; orphans: 2; margin-bottom: 0; widows: 2; text-align: left; padding: 10pt 0 10pt 0pt;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Gi\u1edbi t\u00ednh: Nam gi\u1edbi th\u01b0\u1eddng c\u00f3 BMR cao h\u01a1n n\u1eef gi\u1edbi do t\u1ef7 l\u1ec7 c\u01a1 b\u1eafp cao h\u01a1n.<\/span><\/li>\n<\/ul>\n<p style=\"margin: 0; color: #000000; orphans: 2; widows: 2; text-align: left; padding: 10pt 0 10pt 0;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Ngo\u00e0i ra, m\u1ed9t s\u1ed1 y\u1ebfu t\u1ed1 kh\u00e1c nh\u01b0 kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 b\u1eafp, k\u00edch th\u01b0\u1edbc c\u01a1 th\u1ec3, ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t, di truy\u1ec1n, thu\u1ed1c, m\u00f4i tr\u01b0\u1eddng\u2026 c\u0169ng c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn BMR. <\/span><\/p>\n<figure style=\"width: 850px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" title=\"\" src=\"https:\/\/lh7-rt.googleusercontent.com\/docsz\/AD_4nXdLJguAiZYYYl0O7bzUurOJKTjfvEfP7bk2fKfWufyB3DhAw8DznanrDPHnvUCQbrnO8komgZ8Edw86_Wl2xmNrsNtgJuoUmwpGsCjshByaHgaNvuySDLx2mxasThJ-K7hMIB9eAQ?key=kfiHgs4PYoGG7wZCNd6UTfvk\" alt=\"Ch\u1ec9 s\u1ed1 TDEE ph\u1ee5 thu\u1ed9c v\u00e0o BMR.\" width=\"850\" height=\"\" \/><figcaption class=\"wp-caption-text\"><em>Ch\u1ec9 s\u1ed1 TDEE ph\u1ee5 thu\u1ed9c v\u00e0o BMR.<\/em><\/figcaption><\/figure>\n<h3 id=\"h.t5517ct9v8f3\" style=\"margin: 0; color: #434343; line-height: 1.5; page-break-after: avoid; widows: 2; text-align: left; padding: 10pt 0 10pt 0;\"><span style=\"color: #434343; font-weight: 400; text-decoration: none; vertical-align: baseline;\">H\u1ec7 s\u1ed1 ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t (Activity level)<\/span><\/h3>\n<p style=\"margin: 0; color: #000000; orphans: 2; widows: 2; text-align: left; padding: 10pt 0 10pt 0;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">H\u1ec7 s\u1ed1 n\u00e0y ph\u1ea3n \u00e1nh m\u1ee9c \u0111\u1ed9 ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng d\u1ef1a tr\u00ean t\u1ef7 l\u1ec7 trao \u0111\u1ed5i ch\u1ea5t v\u00e0 m\u1ee9c \u0111\u1ed9 v\u1eadn \u0111\u1ed9ng h\u00e0ng ng\u00e0y. N\u00f3i m\u1ed9t c\u00e1ch \u0111\u01a1n gi\u1ea3n, h\u1ec7 s\u1ed1 n\u00e0y cho bi\u1ebft b\u1ea1n n\u0103ng \u0111\u1ed9ng nh\u01b0 th\u1ebf n\u00e0o trong m\u1ed9t ng\u00e0y v\u00e0 nh\u00e2n h\u1ec7 s\u1ed1 \u0111\u00f3 v\u1edbi l\u01b0\u1ee3ng calo c\u01a1 b\u1ea3n b\u1ea1n \u0111\u1ed1t ch\u00e1y khi ngh\u1ec9 ng\u01a1i (BMR) \u0111\u1ec3 c\u00f3 \u0111\u01b0\u1ee3c t\u1ed5ng l\u01b0\u1ee3ng calo b\u1ea1n \u0111\u1ed1t ch\u00e1y trong ng\u00e0y.<\/span><\/p>\n<p style=\"margin: 0; color: #000000; orphans: 2; widows: 2; text-align: left; padding: 10pt 0 10pt 0;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">D\u01b0\u1edbi \u0111\u00e2y l\u00e0 c\u00e1c m\u1ee9c h\u1ec7 s\u1ed1 ph\u1ed5 bi\u1ebfn:<\/span><\/p>\n<table style=\"border-spacing: 0; border-collapse: collapse; margin-right: auto; width: 100%;\">\n<tbody>\n<tr style=\"height: 0pt;\">\n<td style=\"padding: 5pt 5pt 5pt 5pt; vertical-align: top; width: 135pt; border: 1pt solid #000000;\" colspan=\"1\" rowspan=\"1\">\n<p style=\"margin: 0; color: #000000; text-align: center; padding: 0pt 0 10pt 0;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">M\u1ee9c \u0111\u1ed9 ho\u1ea1t \u0111\u1ed9ng<\/span><\/p>\n<\/td>\n<td style=\"padding: 5pt 5pt 5pt 5pt; vertical-align: top; width: 241.5pt; border: 1pt solid #000000;\" colspan=\"1\" rowspan=\"1\">\n<p style=\"margin: 0; color: #000000; text-align: center; padding: 0pt 0 10pt 0;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">M\u00f4 t\u1ea3<\/span><\/p>\n<\/td>\n<td style=\"padding: 5pt 5pt 5pt 5pt; vertical-align: top; width: 73.5pt; border: 1pt solid #000000;\" colspan=\"1\" rowspan=\"1\">\n<p style=\"margin: 0; color: #000000; text-align: center; padding: 0pt 0 10pt 0;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">H\u1ec7 s\u1ed1 ho\u1ea1t \u0111\u1ed9ng (PAL)<\/span><\/p>\n<\/td>\n<\/tr>\n<tr style=\"height: 0pt;\">\n<td style=\"padding: 5pt 5pt 5pt 5pt; vertical-align: top; width: 135pt; border: 1pt solid #000000;\" colspan=\"1\" rowspan=\"1\">\n<p style=\"margin: 0; color: #000000; text-align: left; padding: 0pt 0 10pt 0;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u00cdt v\u1eadn \u0111\u1ed9ng (Sedentary)<\/span><\/p>\n<\/td>\n<td style=\"padding: 5pt 5pt 5pt 5pt; vertical-align: top; width: 241.5pt; border: 1pt solid #000000;\" colspan=\"1\" rowspan=\"1\">\n<p style=\"margin: 0; color: #000000; text-align: left; padding: 0pt 0 10pt 0;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">C\u00f4ng vi\u1ec7c v\u0103n ph\u00f2ng, ng\u1ed3i nhi\u1ec1u, \u00edt ho\u1eb7c kh\u00f4ng t\u1eadp th\u1ec3 d\u1ee5c.<\/span><\/p>\n<\/td>\n<td style=\"padding: 5pt 5pt 5pt 5pt; vertical-align: top; width: 73.5pt; border: 1pt solid #000000;\" colspan=\"1\" rowspan=\"1\">\n<p style=\"margin: 0; color: #000000; text-align: center; padding: 0pt 0 10pt 0;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">1.2<\/span><\/p>\n<\/td>\n<\/tr>\n<tr style=\"height: 0pt;\">\n<td style=\"padding: 5pt 5pt 5pt 5pt; vertical-align: top; width: 135pt; border: 1pt solid #000000;\" colspan=\"1\" rowspan=\"1\">\n<p style=\"margin: 0; color: #000000; text-align: left; padding: 0pt 0 10pt 0;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">V\u1eadn \u0111\u1ed9ng nh\u1eb9 (Lightly active)<\/span><\/p>\n<\/td>\n<td style=\"padding: 5pt 5pt 5pt 5pt; vertical-align: top; width: 241.5pt; border: 1pt solid #000000;\" colspan=\"1\" rowspan=\"1\">\n<p style=\"margin: 0; color: #000000; text-align: left; padding: 0pt 0 10pt 0;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u0110i b\u1ed9 nh\u1eb9 nh\u00e0ng, t\u1eadp th\u1ec3 d\u1ee5c nh\u1eb9 nh\u00e0ng 1-3 l\u1ea7n\/tu\u1ea7n kho\u1ea3ng 20-30 ph\u00fat m\u1ed7i ng\u00e0y.<\/span><\/p>\n<\/td>\n<td style=\"padding: 5pt 5pt 5pt 5pt; vertical-align: top; width: 73.5pt; border: 1pt solid #000000;\" colspan=\"1\" rowspan=\"1\">\n<p style=\"margin: 0; color: #000000; text-align: center; padding: 0pt 0 10pt 0;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">1.375<\/span><\/p>\n<\/td>\n<\/tr>\n<tr style=\"height: 0pt;\">\n<td style=\"padding: 5pt 5pt 5pt 5pt; vertical-align: top; width: 135pt; border: 1pt solid #000000;\" colspan=\"1\" rowspan=\"1\">\n<p style=\"margin: 0; color: #000000; text-align: left; padding: 0pt 0 10pt 0;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">V\u1eadn \u0111\u1ed9ng v\u1eeba ph\u1ea3i (Moderately active)<\/span><\/p>\n<\/td>\n<td style=\"padding: 5pt 5pt 5pt 5pt; vertical-align: top; width: 241.5pt; border: 1pt solid #000000;\" colspan=\"1\" rowspan=\"1\">\n<p style=\"margin: 0; color: #000000; text-align: left; padding: 0pt 0 10pt 0;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">T\u1eadp th\u1ec3 d\u1ee5c v\u1eeba ph\u1ea3i 3-5 l\u1ea7n\/tu\u1ea7n kho\u1ea3ng 30-60 ph\u00fat m\u1ed7i ng\u00e0y.<\/span><\/p>\n<\/td>\n<td style=\"padding: 5pt 5pt 5pt 5pt; vertical-align: top; width: 73.5pt; border: 1pt solid #000000;\" colspan=\"1\" rowspan=\"1\">\n<p style=\"margin: 0; color: #000000; text-align: center; padding: 0pt 0 10pt 0;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">1.55<\/span><\/p>\n<\/td>\n<\/tr>\n<tr style=\"height: 0pt;\">\n<td style=\"padding: 5pt 5pt 5pt 5pt; vertical-align: top; width: 135pt; border: 1pt solid #000000;\" colspan=\"1\" rowspan=\"1\">\n<p style=\"margin: 0; color: #000000; text-align: left; padding: 0pt 0 10pt 0;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">V\u1eadn \u0111\u1ed9ng nhi\u1ec1u (Very active)<\/span><\/p>\n<\/td>\n<td style=\"padding: 5pt 5pt 5pt 5pt; vertical-align: top; width: 241.5pt; border: 1pt solid #000000;\" colspan=\"1\" rowspan=\"1\">\n<p style=\"margin: 0; color: #000000; text-align: left; padding: 0pt 0 10pt 0;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">C\u00f4ng vi\u1ec7c n\u1eb7ng ho\u1eb7c t\u1eadp luy\u1ec7n c\u01b0\u1eddng \u0111\u1ed9 cao 6-7 l\u1ea7n\/tu\u1ea7n, kho\u1ea3ng 60-90 ph\u00fat m\u1ed7i ng\u00e0y.<\/span><\/p>\n<\/td>\n<td style=\"padding: 5pt 5pt 5pt 5pt; vertical-align: top; width: 73.5pt; border: 1pt solid #000000;\" colspan=\"1\" rowspan=\"1\">\n<p style=\"margin: 0; color: #000000; text-align: center; padding: 0pt 0 10pt 0;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">1.725<\/span><\/p>\n<\/td>\n<\/tr>\n<tr style=\"height: 0pt;\">\n<td style=\"padding: 5pt 5pt 5pt 5pt; vertical-align: top; width: 135pt; border: 1pt solid #000000;\" colspan=\"1\" rowspan=\"1\">\n<p style=\"margin: 0; color: #000000; text-align: left; padding: 0pt 0 10pt 0;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">V\u1eadn \u0111\u1ed9ng r\u1ea5t nhi\u1ec1u (Super active)<\/span><\/p>\n<\/td>\n<td style=\"padding: 5pt 5pt 5pt 5pt; vertical-align: top; width: 241.5pt; border: 1pt solid #000000;\" colspan=\"1\" rowspan=\"1\">\n<p style=\"margin: 0; color: #000000; text-align: left; padding: 0pt 0 10pt 0;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">V\u1eadn \u0111\u1ed9ng vi\u00ean ho\u1eb7c c\u00f4ng vi\u1ec7c c\u1ef1c k\u1ef3 n\u1eb7ng nh\u1ecdc (t\u1eadp luy\u1ec7n h\u01a1n 90 ph\u00fat m\u1ed7i ng\u00e0y ho\u1eb7c l\u00e0m c\u00e1c c\u00f4ng vi\u1ec7c \u0111\u00f2i h\u1ecfi th\u1ec3 l\u1ef1c l\u1edbn).<\/span><\/p>\n<\/td>\n<td style=\"padding: 5pt 5pt 5pt 5pt; vertical-align: top; width: 73.5pt; border: 1pt solid #000000;\" colspan=\"1\" rowspan=\"1\">\n<p style=\"margin: 0; color: #000000; text-align: center; padding: 0pt 0 10pt 0;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">1.9<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2 id=\"h.uypkwwimsww\" style=\"margin: 0; color: #000000; line-height: 1.5; page-break-after: avoid; widows: 2; text-align: left; padding: 10pt 0 10pt 0;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">C\u00f4ng th\u1ee9c t\u00ednh TDEE chu\u1ea9n x\u00e1c<\/span><\/h2>\n<p style=\"margin: 0; color: #000000; orphans: 2; widows: 2; text-align: left; padding: 10pt 0 10pt 0;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u0110\u1ec3 t\u00ednh TDEE, b\u1ea1n c\u1ea7n th\u1ef1c hi\u1ec7n hai b\u01b0\u1edbc: t\u00ednh BMR v\u00e0 nh\u00e2n v\u1edbi h\u1ec7 s\u1ed1 ho\u1ea1t \u0111\u1ed9ng. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 c\u00f4ng th\u1ee9c v\u00e0 c\u00e1c b\u01b0\u1edbc chi ti\u1ebft:<\/span><\/p>\n<table style=\"margin-left: 59.2pt; border-spacing: 0; border-collapse: collapse; margin-right: auto; width: 100%;\">\n<tbody>\n<tr style=\"height: 0pt;\">\n<td style=\"padding: 5pt 5pt 5pt 5pt; vertical-align: top; width: 313.5pt; border: 1pt solid #000000;\" colspan=\"1\" rowspan=\"1\">\n<p style=\"margin: 0; color: #000000; orphans: 2; widows: 2; text-align: center; padding: 10pt 0 10pt 0;\"><span style=\"font-weight: bold;\">TDEE = BMR x H\u1ec7 s\u1ed1 ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p style=\"margin: 0; color: #000000; orphans: 2; widows: 2; text-align: left; padding: 10pt 0 10pt 0;\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">C\u00e1c b\u01b0\u1edbc t\u00ednh chi ti\u1ebft:<\/span><\/p>\n<ul class=\"lst-kix_kq6rzywc6un-0 start\" style=\"padding: 0; margin: 0;\">\n<li style=\"color: #000000; line-height: 1.5; margin-right: 0; margin-left: 36pt; orphans: 2; margin-bottom: 0; widows: 2; text-align: left; padding: 10pt 0 10pt 0pt;\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\"><em>B\u01b0\u1edbc 1: T\u00ednh t\u1ef7 l\u1ec7 trao \u0111\u1ed5i ch\u1ea5t c\u01a1 b\u1ea3n (BMR)<\/em><\/span><\/li>\n<\/ul>\n<p style=\"margin: 0; color: #000000; orphans: 2; widows: 2; text-align: left; padding: 10pt 0 10pt 0;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">T\u00ednh to\u00e1n t\u1ef7 l\u1ec7 trao \u0111\u1ed5i ch\u1ea5t c\u01a1 b\u1ea3n (BMR) b\u1eb1ng c\u00f4ng th\u1ee9c sau:<\/span><\/p>\n<table style=\"margin-left: 12.8pt; border-spacing: 0; border-collapse: collapse; margin-right: auto; width: 100%;\">\n<tbody>\n<tr style=\"height: 0pt;\">\n<td style=\"padding: 5pt 5pt 5pt 5pt; vertical-align: top; width: 417.8pt; border: 1pt solid #000000;\" colspan=\"1\" rowspan=\"1\">\n<p style=\"margin: 0; color: #000000; orphans: 2; widows: 2; text-align: center; padding: 10pt 0 10pt 0;\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\">Nam: (10 x C\u00e2n N\u1eb7ng(kg)) + (6,25 x Chi\u1ec1u Cao(cm)) \u2013 (5 x Tu\u1ed5i) + 5<\/span><\/p>\n<p style=\"margin: 0; color: #000000; orphans: 2; widows: 2; text-align: center; padding: 10pt 0 10pt 0;\"><span style=\"font-weight: bold;\">N\u1eef: (10 x C\u00e2n N\u1eb7ng(kg)) + (6,25 x Chi\u1ec1u cao(cm)) \u2013 (5 x Tu\u1ed5i) \u2013 161<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p style=\"margin: 0; color: #000000; orphans: 2; widows: 2; text-align: left; padding: 10pt 0 10pt 0;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">V\u00ed d\u1ee5: Gi\u1ea3 s\u1eed b\u1ea1n l\u00e0 n\u1eef, 30 tu\u1ed5i, n\u1eb7ng 65 kg v\u00e0 cao 165 cm. T\u00ednh BMR c\u1ee7a b\u1ea1n nh\u01b0 sau:<\/span><\/p>\n<p style=\"margin: 0; color: #000000; orphans: 2; widows: 2; text-align: left; padding: 10pt 0 10pt 0;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">BMR = 10 \u00d7 65 + 6.25 \u00d7 165 \u2212 5 \u00d7 30 \u2212 161<\/span><\/p>\n<p style=\"margin: 0; color: #000000; orphans: 2; widows: 2; text-align: left; padding: 10pt 0 10pt 0;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u2192 BMR = 650 + 1031.25 \u2212 150 \u2212 161<\/span><\/p>\n<p style=\"margin: 0; color: #000000; orphans: 2; widows: 2; text-align: left; padding: 10pt 0 10pt 0;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u2192 BMR = 1360.25 calo\/ng\u00e0y.<\/span><\/p>\n<p style=\"margin: 0; color: #000000; orphans: 2; widows: 2; text-align: left; padding: 10pt 0 10pt 0;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">V\u1eady BMR c\u1ee7a b\u1ea1n l\u00e0 1360.25 calo m\u1ed7i ng\u00e0y.<\/span><\/p>\n<ul class=\"lst-kix_tyhg29df1kyc-0 start\" style=\"padding: 0; margin: 0;\">\n<li style=\"color: #000000; line-height: 1.5; margin-right: 0; margin-left: 36pt; orphans: 2; margin-bottom: 0; widows: 2; text-align: left; padding: 10pt 0 10pt 0pt;\"><span style=\"color: #000000; font-weight: bold; text-decoration: none; vertical-align: baseline;\"><em>B\u01b0\u1edbc 2: T\u00ednh TDEE d\u1ef1a tr\u00ean h\u1ec7 s\u1ed1 ho\u1ea1t \u0111\u1ed9ng<\/em><\/span><\/li>\n<\/ul>\n<p style=\"margin: 0; color: #000000; orphans: 2; widows: 2; text-align: left; padding: 10pt 0 10pt 0;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Nh\u00e2n BMR c\u1ee7a b\u1ea1n v\u1edbi h\u1ec7 s\u1ed1 ho\u1ea1t \u0111\u1ed9ng \u0111\u1ec3 t\u00ednh to\u00e1n TDEE.<\/span><\/p>\n<table style=\"margin-left: 51.8pt; border-spacing: 0; border-collapse: collapse; margin-right: auto; width: 100%;\">\n<tbody>\n<tr style=\"height: 0pt;\">\n<td style=\"padding: 5pt 5pt 5pt 5pt; vertical-align: top; width: 350.2pt; border: 1pt solid #000000;\" colspan=\"1\" rowspan=\"1\">\n<p style=\"margin: 0; color: #000000; orphans: 2; widows: 2; text-align: center; padding: 10pt 0 10pt 0;\"><span style=\"font-weight: bold;\">TDEE = BMR \u00d7 H\u1ec7 s\u1ed1 ho\u1ea1t \u0111\u1ed9ng<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p style=\"margin: 0; color: #000000; orphans: 2; widows: 2; text-align: left; padding: 10pt 0 10pt 0;\">Gi\u1ea3 s\u1eed b\u1ea1n v\u1eadn \u0111\u1ed9ng nh\u1eb9, v\u1eady h\u1ec7 s\u1ed1 ho\u1ea1t \u0111\u1ed9ng c\u1ee7a b\u1ea1n l\u00e0 1.375. \u0110\u1ec3 t\u00ednh TDEE c\u1ee7a b\u1ea1n, b\u1ea1n s\u1ebd thay c\u00e1c s\u1ed1 li\u1ec7u v\u00e0o c\u00f4ng th\u1ee9c nh\u01b0 sau:<\/p>\n<p style=\"margin: 0; color: #000000; orphans: 2; widows: 2; text-align: left; padding: 10pt 0 10pt 0;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">TDEE = BMR \u00d7 H\u1ec7 s\u1ed1 ho\u1ea1t \u0111\u1ed9ng<\/span><\/p>\n<p style=\"margin: 0; color: #000000; orphans: 2; widows: 2; text-align: left; padding: 10pt 0 10pt 0;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u2192 TDEE = 1360.25 \u00d7 1.375<\/span><\/p>\n<p style=\"margin: 0; color: #000000; orphans: 2; widows: 2; text-align: left; padding: 10pt 0 10pt 0;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">\u2192 TDEE \u2248 1870.34 calo\/ng\u00e0y<\/span><\/p>\n<p style=\"margin: 0; color: #000000; orphans: 2; widows: 2; text-align: left; padding: 10pt 0 10pt 0;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">V\u1eady, TDEE c\u1ee7a b\u1ea1n l\u00e0 kho\u1ea3ng 1870.34 calo m\u1ed7i ng\u00e0y. \u0110\u00e2y l\u00e0 l\u01b0\u1ee3ng calo c\u1ea7n thi\u1ebft \u0111\u1ec3 duy tr\u00ec c\u00e2n n\u1eb7ng hi\u1ec7n t\u1ea1i v\u1edbi m\u1ee9c v\u1eadn \u0111\u1ed9ng nh\u1eb9.<\/span><\/p>\n<figure style=\"width: 850px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" title=\"\" src=\"https:\/\/lh7-rt.googleusercontent.com\/docsz\/AD_4nXdA2c2OS1zC5mpwGWdSkyAdoZKgPxhIflu7dJzXWV_-B46HwNvKCqg3VhNYLBl3NshQ5tRaUDagakWfhw9VT-3iR8KCxMMb6EvV03CnR5P_mCwCmRywf7RIW4hbnma_JfnEo0B6?key=kfiHgs4PYoGG7wZCNd6UTfvk\" alt=\"X\u00e1c \u0111\u1ecbnh ch\u00ednh x\u00e1c TDEE gi\u00fap b\u1ea1n d\u1ec5 d\u00e0ng \u0111i\u1ec1u ch\u1ec9nh ho\u1eb7c duy tr\u00ec m\u1ee5c ti\u00eau v\u00f3c d\u00e1ng.\" width=\"850\" height=\"\" \/><figcaption class=\"wp-caption-text\"><em>X\u00e1c \u0111\u1ecbnh ch\u00ednh x\u00e1c TDEE gi\u00fap b\u1ea1n d\u1ec5 d\u00e0ng \u0111i\u1ec1u ch\u1ec9nh ho\u1eb7c duy tr\u00ec m\u1ee5c ti\u00eau v\u00f3c d\u00e1ng.<\/em><\/figcaption><\/figure>\n<p style=\"margin: 0; color: #000000; orphans: 2; widows: 2; text-align: left; padding: 0pt 0 10pt 0;\"><span style=\"font-weight: bold;\">L\u01b0u \u00fd khi t\u00ednh TDEE<\/span><\/p>\n<ul class=\"lst-kix_sukr8bg9kkrs-0 start\" style=\"padding: 0; margin: 0;\">\n<li style=\"color: #000000; line-height: 1.5; margin-right: 0; margin-left: 36pt; orphans: 2; margin-bottom: 0; widows: 2; text-align: left; padding: 0pt 0 10pt 0pt;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Nh\u1eadp \u0111\u00fang c\u00e2n n\u1eb7ng, chi\u1ec1u cao, tu\u1ed5i v\u00e0 m\u1ee9c \u0111\u1ed9 ho\u1ea1t \u0111\u1ed9ng \u0111\u1ec3 c\u00f3 k\u1ebft qu\u1ea3 ch\u00ednh x\u00e1c.<\/span><\/li>\n<li style=\"color: #000000; line-height: 1.5; margin-right: 0; margin-left: 36pt; orphans: 2; margin-bottom: 0; widows: 2; text-align: left; padding: 0pt 0 10pt 0pt;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">N\u1ebfu b\u1ea1n \u0111i\u1ec1u ch\u1ec9nh theo m\u1ee5c ti\u00eau t\u0103ng ho\u1eb7c gi\u1ea3m c\u00e2n, c\u00f3 th\u1ec3 thay \u0111\u1ed5i ch\u1ec9 s\u1ed1 TDEE m\u1edbi theo c\u00f4ng th\u1ee9c sau:<\/span><\/li>\n<\/ul>\n<ul class=\"lst-kix_lm5xt1kue2o8-0 start\" style=\"padding: 0; margin: 0;\">\n<li style=\"color: #000000; line-height: 1.5; margin-right: 0; margin-left: 72pt; orphans: 2; margin-bottom: 0; widows: 2; text-align: left; padding: 0pt 0 10pt 0pt;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Gi\u1ea3m c\u00e2n: Gi\u1ea3m 10 &#8211; 15% TDEE (kho\u1ea3ng 200 &#8211; 500 calo\/ng\u00e0y).<\/span><\/li>\n<li style=\"color: #000000; line-height: 1.5; margin-right: 0; margin-left: 72pt; orphans: 2; margin-bottom: 0; widows: 2; text-align: left; padding: 0pt 0 10pt 0pt;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">T\u0103ng c\u00e2n: T\u0103ng 10 &#8211; 20% TDEE (kho\u1ea3ng 200 &#8211; 500 calo\/ng\u00e0y).<\/span><\/li>\n<\/ul>\n<ul class=\"lst-kix_5t6rsz1d6vyu-0 start\" style=\"padding: 0; margin: 0;\">\n<li style=\"color: #000000; line-height: 1.5; margin-right: 0; margin-left: 36pt; orphans: 2; margin-bottom: 0; widows: 2; text-align: left; padding: 0pt 0 10pt 0pt;\"><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\">Ch\u1ec9 s\u1ed1 TDEE c\u00f3 th\u1ec3 thay \u0111\u1ed5i theo th\u1eddi gian do thay \u0111\u1ed5i c\u00e2n n\u1eb7ng, c\u01a1 b\u1eafp ho\u1eb7c m\u1ee9c \u0111\u1ed9 v\u1eadn \u0111\u1ed9ng. Do \u0111\u00f3, b\u1ea1n n\u00ean t\u00ednh l\u1ea1i TDEE \u0111\u1ecbnh k\u1ef3 kho\u1ea3ng 2 &#8211; 4 tu\u1ea7n\/l\u1ea7n.<\/span><\/li>\n<\/ul>\n<p style=\"margin: 0; color: #000000; orphans: 2; widows: 2; text-align: left; padding: 0pt 0 10pt 0;\">Hi\u1ec3u v\u00e0 \u00e1p d\u1ee5ng c\u00f4ng c\u1ee5 t\u00ednh TDEE chu\u1ea9n l\u00e0 ch\u00eca kh\u00f3a \u0111\u1ec3 b\u1ea1n x\u00e2y d\u1ef1ng ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng v\u00e0 t\u1eadp luy\u1ec7n hi\u1ec7u qu\u1ea3. H\u00e3y th\u1eed ngay c\u00e1c c\u00f4ng c\u1ee5 t\u00ednh TDEE online uy t\u00edn nh\u01b0 TDEE Calculator ho\u1eb7c Calculator.net, ho\u1eb7c t\u1ef1 t\u00ednh b\u1eb1ng c\u00f4ng th\u1ee9c tr\u00ean \u0111\u1ec3 b\u1eaft \u0111\u1ea7u h\u00e0nh tr\u00ecnh c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe c\u1ee7a m\u00ecnh. B\u00ean c\u1ea1nh \u0111\u00f3, \u0111\u1eebng qu\u00ean gh\u00e9 c\u00e1c c\u1eeda h\u00e0ng Decathlon Vi\u1ec7t Nam ho\u1eb7c <span style=\"text-decoration-skip-ink: none; -webkit-text-decoration-skip: none; color: #1155cc; text-decoration: underline;\"><a style=\"color: inherit; text-decoration: inherit;\" href=\"https:\/\/www.decathlon.vn\/\" target=\"_blank\" rel=\"noopener\">https:\/\/www.decathlon.vn\/<\/a><\/span><span style=\"color: #000000; font-weight: 400; text-decoration: none; vertical-align: baseline;\"> \u0111\u1ec3 s\u1eafm c\u00e1c trang ph\u1ee5c v\u00e0 ph\u1ee5 ki\u1ec7n th\u1ec3 thao ch\u1ea5t l\u01b0\u1ee3ng \u0111\u1ec3 qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n v\u00e0 chinh ph\u1ee5c m\u1ee5c ti\u00eau c\u1ee7a b\u1ea1n tr\u1edf n\u00ean d\u1ec5 d\u00e0ng h\u01a1n.<\/span><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>TDEE (Total Daily Energy Expenditure) l\u00e0 ch\u1ec9 s\u1ed1 c\u1ef1c k\u1ef3 quan tr\u1ecdng gi\u00fap b\u1ea1n bi\u1ebft ch\u00ednh x\u00e1c l\u01b0\u1ee3ng calo c\u1ea7n ti\u00eau th\u1ee5 m\u1ed7i ng\u00e0y \u0111\u1ec3&hellip;<\/p>\n","protected":false},"author":5,"featured_media":29434,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","footnotes":""},"categories":[23],"tags":[],"class_list":["post-29319","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tu-van-tap-gym"],"uagb_featured_image_src":{"full":["\/blog\/wp-content\/uploads\/2025\/05\/cong-cu-tinh-tdee_result.png",810,455,false],"thumbnail":["\/blog\/wp-content\/uploads\/2025\/05\/cong-cu-tinh-tdee_result-150x150.png",150,150,true],"medium":["\/blog\/wp-content\/uploads\/2025\/05\/cong-cu-tinh-tdee_result-300x169.png",300,169,true],"medium_large":["\/blog\/wp-content\/uploads\/2025\/05\/cong-cu-tinh-tdee_result-768x431.png",768,431,true],"large":["\/blog\/wp-content\/uploads\/2025\/05\/cong-cu-tinh-tdee_result.png",810,455,false],"1536x1536":["\/blog\/wp-content\/uploads\/2025\/05\/cong-cu-tinh-tdee_result.png",810,455,false],"2048x2048":["\/blog\/wp-content\/uploads\/2025\/05\/cong-cu-tinh-tdee_result.png",810,455,false],"yarpp-thumbnail":["\/blog\/wp-content\/uploads\/2025\/05\/cong-cu-tinh-tdee_result-120x120.png",120,120,true]},"uagb_author_info":{"display_name":"Decathlon Vi\u1ec7t Nam","author_link":"\/blog\/author\/decathlon-team\/"},"uagb_comment_info":0,"uagb_excerpt":"TDEE (Total Daily Energy Expenditure) l\u00e0 ch\u1ec9 s\u1ed1 c\u1ef1c k\u1ef3 quan tr\u1ecdng gi\u00fap b\u1ea1n bi\u1ebft ch\u00ednh x\u00e1c l\u01b0\u1ee3ng calo c\u1ea7n ti\u00eau th\u1ee5 m\u1ed7i ng\u00e0y \u0111\u1ec3&hellip;","_links":{"self":[{"href":"\/blog\/wp-json\/wp\/v2\/posts\/29319","targetHints":{"allow":["GET"]}}],"collection":[{"href":"\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/comments?post=29319"}],"version-history":[{"count":7,"href":"\/blog\/wp-json\/wp\/v2\/posts\/29319\/revisions"}],"predecessor-version":[{"id":29440,"href":"\/blog\/wp-json\/wp\/v2\/posts\/29319\/revisions\/29440"}],"wp:featuredmedia":[{"embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/media\/29434"}],"wp:attachment":[{"href":"\/blog\/wp-json\/wp\/v2\/media?parent=29319"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/categories?post=29319"},{"taxonomy":"post_tag","embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/tags?post=29319"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}