[健身講座]熱量消耗計算
以下介紹Katch-McArdle formula 這是臨床上公認最準確
的公式之一.
total daily energy expenditure (TDEE)是由BMR乘以活動
乘數.而BMR的計算如下:
If you have had your body composition tested and you know your lean body mass, t
hen you can get the most accurate BMR estimate of all. This formula from Katch &
McArdle takes into account lean mass and therefore is more accurate than a form
ula based o
n total body weight. The Harris Benedict equation has separate formulas for men
and women because men generally have a higher LBM and this is factored into the
men's formula. Since the Katch-McArdle formula accounts for LBM, this single for
mula applie
s equally to both men and women.
BMR (men and women) = 370 + (21.6 X lean mass in kg)
而活動乘數如下:
Activity Multiplier
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job
Or 2X day training, i.e marathon, contest etc.)
因此很明顯,要增加熱量消耗,必須增加肌肉量與作有氧,前者
提高BMR後者提高活動乘數.
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