{"id":181547,"date":"2026-10-11T11:04:48","date_gmt":"2026-10-11T04:04:48","guid":{"rendered":"https:\/\/www.docosan.com\/blog\/?p=181547"},"modified":"2026-10-12T11:08:24","modified_gmt":"2026-10-12T04:08:24","slug":"cach-tinh-calo-giam-can","status":"publish","type":"post","link":"https:\/\/www.docosan.com\/blog\/giam-can\/cach-tinh-calo-giam-can\/","title":{"rendered":"C\u00e1ch t\u00ednh calo gi\u1ea3m c\u00e2n \u0111\u00fang c\u00e1ch, hi\u1ec7u qu\u1ea3 trong b\u1eefa \u0103n"},"content":{"rendered":"

T\u00ecm hi\u1ec3u c\u00e1ch t\u00ednh calo gi\u1ea3m c\u00e2n chu\u1ea9n x\u00e1c l\u00e0 b\u01b0\u1edbc kh\u1edfi \u0111\u1ea7u quan tr\u1ecdng gi\u00fap b\u1ea1n x\u00e2y d\u1ef1ng l\u1ed9 tr\u00ecnh gi\u1ea3m c\u00e2n khoa h\u1ecdc v\u00e0 b\u1ec1n v\u1eefng. V\u1ec1 m\u1eb7t sinh l\u00fd, c\u00e2n n\u1eb7ng ch\u1ec9 gi\u1ea3m khi c\u01a1 th\u1ec3 \u0111\u1ea1t tr\u1ea1ng th\u00e1i th\u00e2m h\u1ee5t n\u0103ng l\u01b0\u1ee3ng, t\u1ee9c l\u01b0\u1ee3ng calo ti\u00eau th\u1ee5 nhi\u1ec1u h\u01a1n l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o qua \u0103n u\u1ed1ng. Trong b\u00e0i vi\u1ebft d\u01b0\u1edbi \u0111\u00e2y, h\u00e3y c\u00f9ng DiaB<\/a> kh\u00e1m ph\u00e1 c\u00f4ng th\u1ee9c t\u00ednh calo gi\u1ea3m c\u00e2n v\u00e0 c\u00e1ch thi\u1ebft l\u1eadp kh\u1ea9u ph\u1ea7n \u0103n chu\u1ea9n ch\u1ec9nh nh\u1ea5t!<\/em><\/p>\n

Vai tr\u00f2 vi\u1ec7c t\u00ednh calo trong qu\u00e1 tr\u00ecnh gi\u1ea3m c\u00e2n<\/strong><\/h2>\n

Theo nguy\u00ean l\u00fd nhi\u1ec7t \u0111\u1ed9ng l\u1ef1c h\u1ecdc, b\u1ea3n ch\u1ea5t c\u1ee7a gi\u1ea3m c\u00e2n l\u00e0 qu\u00e1 tr\u00ecnh t\u1ea1o ra s\u1ef1 th\u00e2m h\u1ee5t n\u0103ng l\u01b0\u1ee3ng (Caloric Deficit), t\u1ee9c l\u01b0\u1ee3ng calo ti\u00eau th\u1ee5 ph\u1ea3i nh\u1ecf h\u01a1n t\u1ed5ng l\u01b0\u1ee3ng calo c\u01a1 th\u1ec3 n\u1ea1p v\u00e0o qua \u0103n u\u1ed1ng. B\u1ea1n kh\u00f4ng c\u1ea7n ph\u1ea3i theo d\u00f5i calo li\u00ean t\u1ee5c trong su\u1ed1t qu\u00e1 tr\u00ecnh gi\u1ea3m c\u00e2n. Tuy nhi\u00ean, hi\u1ec3u r\u00f5 nhu c\u1ea7u n\u0103ng l\u01b0\u1ee3ng c\u1ee7a c\u01a1 th\u1ec3 c\u0169ng l\u00e0 m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3 \u0111\u1ec3 ki\u1ec3m so\u00e1t c\u00e2n n\u1eb7ng v\u00e0 \u0111i\u1ec1u ch\u1ec9nh ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng, sinh ho\u1ea1t c\u1ee7a b\u1ea3n th\u00e2n.<\/p>\n

Ch\u1ee7 \u0111\u1ed9ng n\u1eafm r\u00f5 c\u00e1ch t\u00ednh calo gi\u1ea3m c\u00e2n mang l\u1ea1i nh\u1eefng l\u1ee3i \u00edch sau:<\/p>\n

    \n
  • Ki\u1ec3m so\u00e1t ch\u00ednh x\u00e1c l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o<\/strong>: Tr\u00e1nh t\u00ecnh tr\u1ea1ng n\u1ea1p calo d\u01b0 th\u1eeba m\u1ed9t c\u00e1ch v\u00f4 th\u1ee9c t\u1eeb c\u00e1c th\u1ef1c ph\u1ea9m gi\u00e0u n\u0103ng l\u01b0\u1ee3ng nh\u01b0ng \u00edt dinh d\u01b0\u1ee1ng.<\/li>\n
  • Thi\u1ebft l\u1eadp l\u1ed9 tr\u00ecnh gi\u1ea3m c\u00e2n b\u1ec1n v\u1eefng<\/strong>: H\u1ed7 tr\u1ee3 \u0111i\u1ec1u ch\u1ec9nh kh\u1ea9u ph\u1ea7n \u0103n d\u1ef1a tr\u00ean con s\u1ed1 \u0111\u1ecbnh l\u01b0\u1ee3ng c\u00f3 t\u00ednh khoa h\u1ecdc thay v\u00ec c\u1eaft gi\u1ea3m th\u1ef1c ph\u1ea9m qu\u00e1 \u0111\u00e0 khi\u1ebfn c\u01a1 th\u1ec3 ki\u1ec7t s\u1ee9c.<\/li>\n
  • B\u1ea3o t\u1ed3n kh\u1ed1i l\u01b0\u1ee3ng c\u01a1<\/strong>: \u0110\u1ecbnh l\u01b0\u1ee3ng calo gi\u00fap b\u1ea1n ph\u00e2n b\u1ed5 ch\u00ednh x\u00e1c t\u1ef7 l\u1ec7 c\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng (carbohydrate, protein, ch\u1ea5t b\u00e9o), \u0111\u1ea3m b\u1ea3o c\u01a1 th\u1ec3 \u0111\u1ed1t ch\u00e1y m\u1ee1 th\u1eeba thay v\u00ec ph\u00e2n h\u1ee7y c\u01a1 b\u1eafp.<\/li>\n<\/ul>\n

    Tuy nhi\u00ean, calo kh\u00f4ng ph\u1ea3i l\u00e0 y\u1ebfu t\u1ed1 duy nh\u1ea5t quy\u1ebft \u0111\u1ecbnh ch\u1ea5t l\u01b0\u1ee3ng c\u1ee7a ch\u1ebf \u0111\u1ed9 \u0103n. M\u1ed9t ch\u1ebf \u0111\u1ed9 gi\u1ea3m c\u00e2n ph\u00f9 h\u1ee3p c\u1ea7n \u0111\u1ea3m b\u1ea3o \u0111\u1ee7 ch\u1ea5t dinh d\u01b0\u1ee1ng, c\u00f3 t\u00ednh th\u1ef1c t\u1ebf v\u00e0 c\u00f3 kh\u1ea3 n\u0103ng duy tr\u00ec l\u00e2u d\u00e0i. M\u1ee9c calo n\u00ean \u0111\u01b0\u1ee3c c\u00e1 th\u1ec3 h\u00f3a theo nhu c\u1ea7u v\u00e0 kh\u1ea3 n\u0103ng tu\u00e2n th\u1ee7 c\u1ee7a t\u1eebng ng\u01b0\u1eddi.<\/p>\n

    \"T\u00ednh
    T\u00ednh calo l\u00e0 b\u01b0\u1edbc c\u1ea7n thi\u1ebft \u0111\u1ec3 thi\u1ebft l\u1eadp l\u1ed9 tr\u00ecnh gi\u1ea3m c\u00e2n b\u1ec1n v\u1eefng<\/figcaption><\/figure>\n

    C\u00e1ch t\u00ednh calo gi\u1ea3m c\u00e2n chi ti\u1ebft \u0111\u01a1n gi\u1ea3n, hi\u1ec7u qu\u1ea3<\/strong><\/h2>\n

    C\u00f3 nhi\u1ec1u ph\u01b0\u01a1ng ph\u00e1p \u01b0\u1edbc t\u00ednh nhu c\u1ea7u n\u0103ng l\u01b0\u1ee3ng. Tr\u00ean th\u1ef1c t\u1ebf, b\u1ea1n c\u00f3 th\u1ec3 t\u00ednh calo gi\u1ea3m c\u00e2n theo c\u00e1c ph\u01b0\u01a1ng ph\u00e1p sau:<\/p>\n

    T\u00ednh theo BMR<\/strong><\/h3>\n

    BMR (Basal Metabolic Rate) l\u00e0 m\u1ee9c n\u0103ng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 c\u1ea7n \u0111\u1ec3 duy tr\u00ec c\u00e1c ch\u1ee9c n\u0103ng sinh l\u00fd c\u01a1 b\u1ea3n (b\u01a1m m\u00e1u kh\u1eafp c\u01a1 th\u1ec3, ti\u00eau h\u00f3a th\u1ee9c \u0103n, h\u00edt th\u1edf, duy tr\u00ec th\u00e2n nhi\u1ec7t, sinh t\u1ebf b\u00e0o m\u1edbi,…) trong tr\u1ea1ng th\u00e1i ngh\u1ec9 ng\u01a1i.<\/p>\n

    L\u01b0\u1ee3ng calo \u0111\u1ec3 duy tr\u00ec s\u1ef1 s\u1ed1ng chi\u1ebfm kho\u1ea3ng 70% t\u1ed5ng calo m\u00e0 c\u01a1 th\u1ec3 c\u1ea7n d\u00f9ng trong ng\u00e0y. Ch\u1ec9 s\u1ed1 BMR \u1edf m\u1ed7i ng\u01b0\u1eddi l\u00e0 kh\u00e1c nhau v\u00e0 ph\u1ee5 thu\u1ed9c v\u00e0o nhi\u1ec1u y\u1ebfu t\u1ed1 nh\u01b0 c\u00e2n n\u1eb7ng, \u0111\u1ed9 tu\u1ed5i, gi\u1edbi t\u00ednh, t\u1ef7 l\u1ec7 c\u01a1 b\u1eafp v\u00e0 m\u1ee1, ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t v\u00e0 di truy\u1ec1n.<\/p>\n

    \"BMR
    BMR l\u00e0 m\u1ee9c n\u0103ng l\u01b0\u1ee3ng c\u01a1 th\u1ec3 c\u1ea7n \u0111\u1ec3 duy tr\u00ec ch\u1ee9c n\u0103ng sinh l\u00fd c\u01a1 b\u1ea3n<\/figcaption><\/figure>\n

    Hi\u1ec7n nay c\u00f3 r\u1ea5t nhi\u1ec1u c\u00f4ng th\u1ee9c t\u00ednh BMR cho c\u1ea3 nam v\u00e0 n\u1eef. Trong \u0111\u00f3, ph\u1ed5 bi\u1ebfn nh\u1ea5t l\u00e0 c\u00e1c c\u00f4ng th\u1ee9c sau:<\/p>\n\n\n\n\n\n\n\n\n
    \n

    T\u00ean c\u00f4ng th\u1ee9c t\u00ednh BMR<\/b><\/p>\n<\/td>\n

    		\n

    C\u1ee5 th\u1ec3 c\u00f4ng th\u1ee9c<\/b><\/p>\n<\/td>\n<\/tr>\n

    Mifflin-St.Jeor<\/span><\/td>\n– Nam: (10 x C\u00e2n N\u1eb7ng(kg)) + (6,25 x Chi\u1ec1u Cao(cm)) \u2013 (5 x Tu\u1ed5i) + 5.<\/span><\/p>\n

    – N\u1eef: (10 x C\u00e2n N\u1eb7ng(kg)) + (6,25 x Chi\u1ec1u cao(cm)) \u2013 (5 x Tu\u1ed5i) \u2013 161.<\/span><\/td>\n<\/tr>\n

    Harris-Benedict<\/span><\/td>\n– Nam: 66,5 + (13,75 x C\u00e2n N\u1eb7ng) + (5,003 x Chi\u1ec1u Cao) \u2013 (6,775 x Tu\u1ed5i).<\/span><\/p>\n

    – N\u1eef: 665,1 + (9,563 x C\u00e2n N\u1eb7ng) + (1,85 x Chi\u1ec1u Cao) \u2013 (4,676 x Tu\u1ed5i).<\/span><\/td>\n<\/tr>\n

    Schofield<\/span><\/td>\n– Nam: 88,362 + (13,397 \u00d7 c\u00e2n n\u1eb7ng (kg)) + (4,799 \u00d7 chi\u1ec1u cao (cm)) \u2013 (5,677 \u00d7 tu\u1ed5i).<\/span><\/p>\n

    – N\u1eef: 447,593 + (9,247 \u00d7 c\u00e2n n\u1eb7ng (kg)) + (3,098 \u00d7 chi\u1ec1u cao (cm)) \u2013 (4,330 \u00d7 tu\u1ed5i).<\/span><\/td>\n<\/tr>\n

    Katch-McArdle<\/span><\/td>\n– BMR = 370 + (21,6 \u00d7 LBM).<\/span><\/p>\n

    – LBM (kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 th\u1ec3 n\u1ea1c) = C\u00e2n n\u1eb7ng \u2013 (C\u00e2n n\u1eb7ng x (% m\u1ee1 c\u01a1 th\u1ec3)), \u0111\u01a1n v\u1ecb kg<\/span><\/td>\n<\/tr>\n

    Cunningham<\/span><\/td>\n– BMR = 500 + (22 \u00d7 LBM (kg))<\/span><\/p>\n

    – LBM (kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 th\u1ec3 n\u1ea1c) = C\u00e2n n\u1eb7ng \u2013 (C\u00e2n n\u1eb7ng x (% m\u1ee1 c\u01a1 th\u1ec3)), \u0111\u01a1n v\u1ecb kg<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

    T\u00ednh theo TDEE<\/strong><\/h3>\n

    TDEE (total daily energy expenditure) l\u00e0 t\u1ed5ng calo m\u00e0 c\u01a1 th\u1ec3 ti\u00eau hao trong 1 ng\u00e0y \u0111\u1ec3 duy tr\u00ec to\u00e0n b\u1ed9 ho\u1ea1t \u0111\u1ed9ng s\u1ed1ng, bao g\u1ed3m BMR v\u00e0 n\u0103ng l\u01b0\u1ee3ng t\u1eeb c\u00e1c ho\u1ea1t \u0111\u1ed9ng kh\u00e1c nh\u01b0 \u0111i b\u1ed9, t\u1eadp th\u1ec3 d\u1ee5c, l\u00e0m vi\u1ec7c,… C\u00f4ng th\u1ee9c t\u1ed5ng qu\u00e1t c\u1ee7a TDEE \u0111\u01b0\u1ee3c th\u1ec3 hi\u1ec7n nh\u01b0 sau:<\/p>\n

    TDEE = BMR \u00d7 CSH\u0110 + E (t\u1eadp luy\u1ec7n) + E (\u0111\u1eb7c bi\u1ec7t)<\/strong><\/p>\n

    Trong \u0111\u00f3:<\/p>\n