{"id":4530,"date":"2023-05-10T08:51:52","date_gmt":"2023-05-10T01:51:52","guid":{"rendered":"https:\/\/blog.coolmate.me\/chi-so-bmr-la-gi-cach-tinh-bmr-chinh-xac-1749-4530"},"modified":"2025-09-04T11:01:03","modified_gmt":"2025-09-04T04:01:03","slug":"chi-so-bmr-la-gi-cach-tinh-bmr-chinh-xac-1749","status":"publish","type":"post","link":"https:\/\/www.coolmate.me\/blog\/chi-so-bmr-la-gi-cach-tinh-bmr-chinh-xac-1749","title":{"rendered":"Ch\u1ec9 s\u1ed1 BMR l\u00e0 g\u00ec? C\u00e1ch t\u00ednh BMR ch\u00ednh x\u00e1c d\u00e2n gymer c\u1ea7n bi\u1ebft"},"content":{"rendered":"

Ch\u1ec9 s\u1ed1 BMR là gì? Cách tính BMR chính xác giúp dân gymer gi\u1ea3m cân an toàn và hi\u1ec7u qu\u1ea3.<\/strong><\/p>\n

Ch\u1ec9 s\u1ed1 BMR là gì?<\/h2>\n

BMR (Basal Metabolic Rate) là t\u1ef7 l\u1ec7 trao \u0111\u1ed5i ch\u1ea5t c\u01a1 b\u1ea3n c\u1ee7a c\u01a1 th\u1ec3, ch\u1ec9 l\u01b0\u1ee3ng n\u0103ng l\u01b0\u1ee3ng t\u1ed1i thi\u1ec3u mà c\u01a1 th\u1ec3 c\u1ea7n \u0111\u1ec3 duy trì các ho\u1ea1t \u0111\u1ed9ng s\u1ed1ng c\u01a1 b\u1ea3n nh\u01b0 hô h\u1ea5p, tu\u1ea7n hoàn máu, duy trì thân nhi\u1ec7t,… khi \u1edf tr\u1ea1ng thái ngh\u1ec9 ng\u01a1i hoàn toàn. Ch\u1ec9 s\u1ed1 BMR th\u01b0\u1eddng chi\u1ebfm kho\u1ea3ng 70% t\u1ed5ng l\u01b0\u1ee3ng calo c\u01a1 th\u1ec3 tiêu th\u1ee5 hàng ngày.<\/p>\n

C\u01a1 th\u1ec3 tiêu hao n\u0103ng l\u01b0\u1ee3ng liên t\u1ee5c, ngay c\u1ea3 khi ng\u1ee7, \u0111\u1ec3 ho\u1ea1t \u0111\u1ed9ng các c\u01a1 quan nh\u01b0 não b\u1ed9, tim, gan, th\u1eadn… Ch\u1ec9 s\u1ed1 BMR giúp ki\u1ec3m soát tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3, l\u01b0\u1ee3ng calo tiêu th\u1ee5 và m\u1ee9c \u0111\u1ed9 ho\u1ea1t \u0111\u1ed9ng. Mu\u1ed1n t\u0103ng cân, b\u1ea1n c\u1ea7n n\u1ea1p nhi\u1ec1u calo h\u01a1n BMR; mu\u1ed1n gi\u1ea3m cân, c\u1ea7n k\u1ebft h\u1ee3p ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng h\u1ee3p lý và t\u1eadp luy\u1ec7n.<\/p>\n

\"Ch\u1ec9
Ch\u1ec9 s\u1ed1 BMR \u0111\u1ec3 ki\u1ec3m soát n\u0103ng l\u01b0\u1ee3ng trong c\u01a1 th\u1ec3 (\u1ea2nh: Internet)<\/em><\/figcaption><\/figure>\n

{{{infobox}}} Tham kh\u1ea3o BST qu\u1ea7n áo ph\u1ee5 ki\u1ec7n t\u1eadp gym<\/a> m\u1edbi ra m\u1eaft t\u1eeb Coolmate {{{\/infobox}}}<\/p>\n

{{{productpreview}}} 647feb271559df4b8d1702fb {{{\/productpreview}}}<\/p>\n

Cách tính ch\u1ec9 s\u1ed1 BMR chu\u1ea9n cho dân gymer<\/h2>\n

Có 3 công th\u1ee9c tính BMR ph\u1ed5 bi\u1ebfn: Harris-Benedict, Mifflin St Jeor và Katch-McArdle. M\u1ed7i công th\u1ee9c có \u01b0u nh\u01b0\u1ee3c \u0111i\u1ec3m khác nhau.<\/p>\n

1. Công th\u1ee9c Harris-Benedict<\/h3>\n

Công th\u1ee9c này \u0111\u01b0\u1ee3c phát tri\u1ec3n n\u0103m 1919 và c\u1ea3i ti\u1ebfn n\u0103m 1984. \u0110\u1ed9 chính xác khá t\u1ed1t nh\u01b0ng th\u1ea5p h\u01a1n các công th\u1ee9c hi\u1ec7n \u0111\u1ea1i h\u01a1n.<\/p>\n

\"Công
Công th\u1ee9c Harris-Benedict (\u1ea2nh: Internet)<\/em><\/figcaption><\/figure>\n

{{{infobox}}} \u0110\u1ed1i v\u1edbi nam gi\u1edbi:<\/strong> BMR = 66 + (13,7 x tr\u1ecdng l\u01b0\u1ee3ng) + (5 x chi\u1ec1u cao) – (6,8 x tu\u1ed5i).
\u0110\u1ed1i v\u1edbi ph\u1ee5 n\u1eef:<\/strong> BMR = 655 + (9,6 x tr\u1ecdng l\u01b0\u1ee3ng) + (1,8 x chi\u1ec1u cao) – (4,7 x tu\u1ed5i). {{{\/infobox}}}<\/p>\n

L\u01b0u ý:<\/em> tr\u1ecdng l\u01b0\u1ee3ng (kg), chi\u1ec1u cao (cm), tu\u1ed5i (n\u0103m).<\/p>\n

Ví d\u1ee5:<\/em> Nam, 40 tu\u1ed5i, 60kg, 175cm. BMR = 66 + (13,7 x 60) + (5 x 175) – (6,8 x 40) = 1559 calo. K\u1ebft qu\u1ea3 này ch\u01b0a chính xác hoàn toàn n\u1ebfu b\u1ea1n có nhi\u1ec1u c\u01a1 b\u1eafp ho\u1eb7c th\u1eeba cân.<\/p>\n

2. Công th\u1ee9c Mifflin St Jeor<\/h3>\n

Công th\u1ee9c này chính xác h\u01a1n Harris-Benedict kho\u1ea3ng 5% và \u0111\u01b0\u1ee3c Hi\u1ec7p h\u1ed9i Dinh d\u01b0\u1ee1ng Hoa K\u1ef3 công nh\u1eadn là chính xác nh\u1ea5t.<\/p>\n

{{{infobox}}} \u0110\u1ed1i v\u1edbi n\u1eef:<\/strong> BMR = (10 x tr\u1ecdng l\u01b0\u1ee3ng) + (6,25 x chi\u1ec1u cao) – (5 x tu\u1ed5i) – 161.
\u0110\u1ed1i v\u1edbi nam:<\/strong> BMR = (10 x tr\u1ecdng l\u01b0\u1ee3ng) + (6,25 x chi\u1ec1u cao) – (5 x tu\u1ed5i) + 5. {{{\/infobox}}}<\/p>\n

L\u01b0u ý:<\/em> tr\u1ecdng l\u01b0\u1ee3ng (kg), tu\u1ed5i (n\u0103m), chi\u1ec1u cao (cm).<\/p>\n

Ví d\u1ee5:<\/em> N\u1eef, 25 tu\u1ed5i, 45kg, 155cm. BMR = (10 x 45) + (6,25 x 155) – (5 x 25) – 161 = 1132,75 calo<\/p>\n

\"Công
Công th\u1ee9c Mifflin St Jeor có \u0111\u1ed9 chính xác cao (\u1ea2nh: Internet)<\/em><\/figcaption><\/figure>\n

3. Công th\u1ee9c Katch-McArdle<\/h3>\n

Công th\u1ee9c này xét \u0111\u1ebfn body composition (thành ph\u1ea7n c\u01a1 th\u1ec3) nên cho k\u1ebft qu\u1ea3 chính xác h\u01a1n n\u1ebfu bi\u1ebft \u0111\u01b0\u1ee3c t\u1ef7 l\u1ec7 m\u1ee1 trong c\u01a1 th\u1ec3.<\/p>\n

\"Công
Công th\u1ee9c Katch-Mcardle ph\u1ed5 bi\u1ebfn (\u1ea2nh: Internet)<\/em><\/figcaption><\/figure>\n

{{{infobox}}} BMR = 370 + (21,6 x LBM) {{{\/infobox}}}<\/p>\n

LBM (Lean Body Mass – kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 n\u1ea1c) = Cân n\u1eb7ng – (Cân n\u1eb7ng x T\u1ec9 l\u1ec7 m\u1ee1\/100)<\/p>\n

Nh\u01b0\u1ee3c \u0111i\u1ec3m: c\u1ea7n bi\u1ebft t\u1ef7 l\u1ec7 m\u1ee1 trong c\u01a1 th\u1ec3.<\/p>\n

{{{infobox}}}>>>Tham kh\u1ea3o ngay\u0111\u1ed3 th\u1ec3 thao<\/a>– Dòng s\u1ea3n ph\u1ea9m th\u1ec3 thao cho nam gi\u1edbi, BSTQu\u1ea7n th\u1ec3 thao nam<\/a>t\u1eeb Coolmate{{{\/infobox}}}<\/p>\n

{{{productpreview}}} 6441fd1d269d2b639e0a8d02 {{{\/productpreview}}}<\/p>\n

Cách áp d\u1ee5ng ch\u1ec9 s\u1ed1 BMR trong gi\u1ea3m cân<\/h2>\n

BMR là l\u01b0\u1ee3ng n\u0103ng l\u01b0\u1ee3ng t\u1ed1i thi\u1ec3u c\u1ea7n thi\u1ebft cho ho\u1ea1t \u0111\u1ed9ng s\u1ed1ng c\u01a1 b\u1ea3n. \u0110\u1ec3 gi\u1ea3m cân, c\u1ea7n t\u1ea1o ra thâm h\u1ee5t calo hàng ngày (Calo n\u1ea1p vào < Calo tiêu th\u1ee5).<\/p>\n

Tuy nhiên, quan tr\u1ecdng là \u0111\u1ea3m b\u1ea3o BMR < Calo in < Calo out. \u0102n ít h\u01a1n BMR có th\u1ec3 gây h\u1ea1i cho s\u1ee9c kh\u1ecfe.<\/strong><\/p>\n

Tính toán BMR giúp xác \u0111\u1ecbnh l\u01b0\u1ee3ng calo c\u1ea7n gi\u1ea3m m\u1ed7i ngày t\u1eeb ch\u1ebf \u0111\u1ed9 \u0103n \u0111\u1ec3 gi\u1ea3m cân an toàn. B\u1ea1n c\u0169ng c\u1ea7n tính thêm l\u01b0\u1ee3ng calo tiêu hao t\u1eeb các ho\u1ea1t \u0111\u1ed9ng khác \u0111\u1ec3 xác \u0111\u1ecbnh t\u1ed5ng l\u01b0\u1ee3ng calo c\u1ea7n thi\u1ebft m\u1ed7i ngày.<\/p>\n

Công th\u1ee9c:<\/em> M\u1ee9c calo \u0111\u1ec3 duy trì tr\u1ecdng l\u01b0\u1ee3ng hi\u1ec7n t\u1ea1i = T\u1ef7 l\u1ec7 trao \u0111\u1ed5i ch\u1ea5t c\u01a1 b\u1ea3n x Ch\u1ec9 s\u1ed1 ho\u1ea1t \u0111\u1ed9ng<\/p>\n

\"Công
Công th\u1ee9c tính calo duy trì cân n\u1eb7ng. Ngu\u1ed3n: Coolmate<\/em><\/figcaption><\/figure>\n

Ví d\u1ee5:<\/em> BMR = 1200 calo, ho\u1ea1t \u0111\u1ed9ng 1-3 ngày\/tu\u1ea7n (ch\u1ec9 s\u1ed1 ho\u1ea1t \u0111\u1ed9ng = 1,375). Calo c\u1ea7n \u0111\u1ec3 duy trì cân n\u1eb7ng = 1200 x 1,375 = 1650 kcal\/ngày. \u0110\u1ec3 gi\u1ea3m 350 kcal\/ngày, c\u1ea7n n\u1ea1p 1650 – 350 = 1300 calo\/ngày.<\/p>\n

S\u1eed d\u1ee5ng BMR giúp tránh c\u1eaft gi\u1ea3m calo quá m\u1ee9c, b\u1ea3o v\u1ec7 s\u1ee9c kh\u1ecfe và gi\u1ea3m cân hi\u1ec7u qu\u1ea3, an toàn và b\u1ec1n v\u1eefng.<\/p>\n

Ch\u1ec9 s\u1ed1 BMR trong vi\u1ec7c t\u0103ng gi\u1ea3m cân có ý ngh\u0129a gì?<\/h2>\n

BMR cho bi\u1ebft n\u0103ng l\u01b0\u1ee3ng t\u1ed1i thi\u1ec3u \u0111\u1ec3 duy trì ho\u1ea1t \u0111\u1ed9ng c\u01a1 th\u1ec3 hàng ngày. \u0110i\u1ec1u ch\u1ec9nh l\u01b0\u1ee3ng calo theo BMR giúp phù h\u1ee3p v\u1edbi th\u1ec3 tr\u1ea1ng, \u0111\u1ea3m b\u1ea3o s\u1ee9c kh\u1ecfe và tránh gi\u1ea3m cân tiêu c\u1ef1c. BMR th\u1ea5p h\u01a1n l\u01b0\u1ee3ng calo n\u1ea1p vào s\u1ebd d\u1eabn \u0111\u1ebfn t\u0103ng cân, ng\u01b0\u1ee3c l\u1ea1i BMR cao h\u01a1n s\u1ebd d\u1eabn \u0111\u1ebfn gi\u1ea3m cân. Không nên \u0111\u1ec3 l\u01b0\u1ee3ng calo n\u1ea1p vào th\u1ea5p h\u01a1n 1200 calo\/ngày tr\u1eeb khi có ch\u1ec9 \u0111\u1ecbnh c\u1ee7a chuyên gia.<\/p>\n

\"Ch\u1ec9
Ch\u1ec9 s\u1ed1 BMR giúp bi\u1ebft n\u0103ng l\u01b0\u1ee3ng t\u1ed1i thi\u1ec3u c\u1ea7n thi\u1ebft (\u1ea2nh: Internet)<\/em><\/figcaption><\/figure>\n

Gi\u1ea3m cân quá nhanh (trên 1kg\/tu\u1ea7n) không t\u1ed1t cho s\u1ee9c kh\u1ecfe.<\/p>\n

Các y\u1ebfu t\u1ed1 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn ch\u1ec9 s\u1ed1 BMR<\/h2>\n
\"Các
Các y\u1ebfu t\u1ed1 \u1ea3nh h\u01b0\u1edfng t\u1edbi ch\u1ec9 s\u1ed1 BMR (\u1ea2nh: Internet)<\/em><\/figcaption><\/figure>\n