Qhov sib txawv tseem ceeb ntawm BMR thiab TDEE yog tias BMR (basal metabolic rate) yog hais txog cov calories uas lub cev siv rau cov haujlwm tseem ceeb, thaum TDEE (tag nrho cov kev siv hluav taws xob niaj hnub) hais txog tag nrho cov calories. ib tug neeg hlawv ib hnub.
BMR thiab TDEE yog ob qhov kev ntsuas tseem ceeb hauv kev tswj lub cev hnyav. BMR yog tag nrho cov calories uas koj hlawv rau cov dej num tseem ceeb tshwm sim hauv koj lub cev. Hauv qhov sib piv, TDEE yog tag nrho cov calories uas koj hlawv txhua hnub. Nws yog tus nqi sib npaug ntawm BMR thiab lwm yam ob yam. Yog li, TDEE yog ib qho kev ntsuas ntawm cov calories uas xav tau rau cov metabolism hauv basal thiab lub cev ua si.
BMR yog dab tsi?
BMR lossis basal metabolic tus nqi yog cov calories hlawv thaum so. Hauv lwm lo lus, BMR yog cov calories uas siv lossis hlawv rau lub luag haujlwm tseem ceeb ntawm peb lub cev xws li kev ncig, ua pa, cell tsim, kev ua zaub mov, protein synthesis, thiab thauj ion, thiab lwm yam. Qhov tseeb, nws yog cov calorie ntau ntau rau koj. yuav hlawv yog tias koj tsaug zog txhua hnub. Tus nqi BMR yuav pab tau thaum koj xav tau yuag. Ntau yam kev poob phaus thiab kev tawm dag zog siv BMR tus nqi hauv kev pom zoo cov txheej txheem kev noj haus thiab kev tawm dag zog.
BMR suav suav vam khom rau tus lej lej. Thaum xam, nws yog ib qho tsim nyog yuav tsum xav txog qhov sib txawv xws li qhov siab, qhov hnyav, hnub nyoog thiab poj niam txiv neej. Harris-Benedict Equation yog cov qauv uas feem ntau siv los xam BMR. Nws txawv ntawm txiv neej thiab poj niam raws li hauv qab no.
- Poj niam: BMR=655 + (9.6 × qhov hnyav hauv kg) + (1.8 × qhov siab cm) - (4.7 × hnub nyoog hauv xyoo)
- Tus txiv neej: BMR=66 + (13.7 × qhov hnyav hauv kg) + (5 × qhov siab hauv cm) - (6.8 × hnub nyoog hauv xyoo)
TDEE yog dab tsi?
TDEE lossis tag nrho cov kev siv hluav taws xob niaj hnub yog tag nrho cov calories uas hlawv txhua hnub. Nws yog ib qho txiaj ntsig ntawm cov nyhuv thermal ntawm cov zaub mov, BMR thiab kev ua si lub cev. Yog li ntawd, BMR ua ke nrog rau ob yam tseem ceeb muab koj tus nqi TDEE. Feem ntau, BMR tso nyiaj rau 60-75% ntawm TDEE thaum cov nyhuv thermal ntawm cov khoom noj 10% thiab kev ua si lub cev yog 15-30% ntawm TDEE. Kev ua si lub cev yog cov calories uas hlawv rau qhov tsis yog kev tawm dag zog thiab kev tawm dag zog. Cov nyhuv thermal ntawm cov khoom noj yog cov calories uas hlawv rau kev noj mov thiab kev zom zaub mov.
Yog tias koj noj calorie ntau dua TDEE, nws tuaj yeem ua rau hnyav nce. Ntawm qhov tod tes, yog tias koj haus cov calories tsawg dua TDEE, nws tuaj yeem ua rau poob phaus. Piv txwv li, yog tias koj TDEE yog 2200 calories ib hnub twg thiab yog tias koj noj tsawg dua 2200 calories, koj yuav poob phaus. Ntawm qhov tod tes, yog tias koj noj ntau dua 2200 calories, koj yuav nce qhov hnyav. Qhov no yog vim li cas TDEE muaj feem xyuam rau qhov hnyav nce thiab poob. Yog li, nws yog qhov zoo dua kom muaj lub tswv yim txog koj lub cev TDEE yog tias koj xav tuav lub cev hnyav.
Dab tsi yog qhov zoo sib xws ntawm BMR thiab TDEE?
- BMR yog ib feem ntawm TDEE.
- Feem ntau, BMR suav rau 60-75% ntawm TDEE.
- BMR thiab TDEE yuav tsum tau txiav txim siab thaum ncav lossis tuav lub cev hnyav.
- Ntxiv mus, ob qho txiaj ntsig yog ntsuas los ntawm cov qauv.
Qhov txawv ntawm BMR thiab TDEE yog dab tsi?
BMR yog cov calories uas koj hlawv rau koj lub cev lub luag haujlwm tseem ceeb. Hauv qhov sib piv, TDEE yog tag nrho cov calories uas koj hlawv txhua hnub. Nws yog kev sib xyaw ua ke ntawm BMR thiab cov calories uas hlawv rau lub cev ua ub ua no. Yog li, qhov no yog qhov txawv ntawm BMR thiab TDEE.
Dhau li ntawd, BMR ib txwm qis dua TDEE. Tsis tas li ntawd, qhov sib txawv ntxiv ntawm BMR thiab TDEE yog qhov BMR ntsuas ntawm so, tab sis TDEE ntsuas, txawm tias qhov kev tawm dag zog rau hauv tus account ntawm 24 teev.
Summary – BMR vs TDEE
BMR thiab TDEE yog qhov ntsuas calorie tseem ceeb hauv kev tswj lub cev hnyav. BMR yog tag nrho cov calories uas xav tau los ua cov kab mob feem ntau thiab cov haujlwm tseem ceeb ntawm peb lub cev. Nws yog cov calories uas siv thaum so. Qhov tseeb, nws yog cov calories uas peb hlawv los ntawm qhov uas twb muaj lawm. Hauv qhov sib piv, tag nrho cov kev siv hluav taws xob niaj hnub yog tag nrho cov calories uas koj hlawv txhua hnub. Koj hlawv calories ntxiv rau kev tawm dag zog thiab kev ua si lub cev. BMR yog ib feem ntawm TDEE, thiab nws suav txog 60-75% ntawm TDEE. Yog li, TDEE yog kev sib xyaw ua ke ntawm BMR thiab cov calories uas koj hlawv los ntawm kev ua ub ua no ntawm lub cev txhua hnub. Yog li, qhov no qhia txog qhov sib txawv ntawm BMR thiab TDEE.
