維持某個好體態的TDEE是多少? - 健身
By Enid
at 2022-09-14T19:07
at 2022-09-14T19:07
Table of Contents
有沒有很多人跟我一樣
被 TDEE 和 BMR 計算機弄得很煩? XD
因為都是預估值, 所以還是要依實際情況再做調整.
於是我就在想...
有沒有一個更快的公式呢?
(減脂期: 體重 *30, 赤字 200~500 大卡)
(增肌期: 體重 *30, 盈餘 100~200 大卡)
* 每日熱量攝取不可低於 1200 大卡 (國健署指引)
下午閒閒打發時間找了一些 YT 影片:
【TDEE】增肌 or 減脂期間的總熱量攝取 (健人蓋伊)
https://youtu.be/6YOjMZrPwdo
蔡藥師(70kg)的TDEE: 2400 大卡
蓋伊(80kg?)的TDEE: 2800 大卡
約略都是: 體重 *35 (例如: 70 *35 = 2,450)
這兩位那時候應該練的很勤
一般人可能無法撥出那麼多時間給健身單項
(本身還有其他感興趣的運動、休閒活動)
所以個人推估: 體重 *30
應該是較容易維持而且不差
(大概是一週 2 練的頻率)
--
被 TDEE 和 BMR 計算機弄得很煩? XD
因為都是預估值, 所以還是要依實際情況再做調整.
於是我就在想...
有沒有一個更快的公式呢?
(減脂期: 體重 *30, 赤字 200~500 大卡)
(增肌期: 體重 *30, 盈餘 100~200 大卡)
* 每日熱量攝取不可低於 1200 大卡 (國健署指引)
下午閒閒打發時間找了一些 YT 影片:
【TDEE】增肌 or 減脂期間的總熱量攝取 (健人蓋伊)
https://youtu.be/6YOjMZrPwdo
蔡藥師(70kg)的TDEE: 2400 大卡
蓋伊(80kg?)的TDEE: 2800 大卡
約略都是: 體重 *35 (例如: 70 *35 = 2,450)
這兩位那時候應該練的很勤
一般人可能無法撥出那麼多時間給健身單項
(本身還有其他感興趣的運動、休閒活動)
所以個人推估: 體重 *30
應該是較容易維持而且不差
(大概是一週 2 練的頻率)
--
Tags:
健身
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