{"id":1562,"date":"2026-08-09T21:52:38","date_gmt":"2026-08-09T21:52:38","guid":{"rendered":"https:\/\/1phantram.com\/blog\/huong-dan-bmi\/"},"modified":"2026-08-09T21:52:38","modified_gmt":"2026-08-09T21:52:38","slug":"huong-dan-bmi","status":"publish","type":"post","link":"https:\/\/1phantram.com\/blog\/huong-dan-bmi\/","title":{"rendered":"C\u00e1ch t\u00ednh BMI chu\u1ea9n ch\u00e2u \u00c1 v\u00e0 TDEE calo"},"content":{"rendered":"<style>\n.bmi-wrap{max-width:820px;margin:0 auto;font-size:17px;line-height:1.75;color:#1f2937}\n.bmi-wrap h2{font-size:1.5rem;margin:2.2rem 0 .8rem;color:#111827}\n.bmi-wrap h3{font-size:1.15rem;margin:1.4rem 0 .5rem;color:#111827}\n.bmi-wrap p{margin:.8rem 0}\n.bmi-quick{margin:1.2rem 0}\n.bmi-fig{margin:1.4rem 0;text-align:center}\n.bmi-fig img{max-width:100%;height:auto;border:1px solid #e5e7eb;border-radius:8px}\n.bmi-fig figcaption{font-size:.9rem;color:#6b7280;margin-top:.5rem}\n.bmi-table{width:100%;border-collapse:collapse;margin:1.2rem 0;font-size:.96rem}\n.bmi-table th,.bmi-table td{border:1px solid #e5e7eb;padding:10px 12px;text-align:left;vertical-align:top}\n.bmi-table th{font-weight:700}\n.bmi-formula{font-family:ui-monospace,SFMono-Regular,Menlo,Monaco,Consolas,monospace;font-size:.95rem;margin:.6rem 0}\n.bmi-check{list-style:none;padding-left:0;margin:.8rem 0}\n.bmi-check li{padding:6px 0 6px 26px;position:relative}\n.bmi-check li::before{content:\"\u2713\";position:absolute;left:0;color:#16a34a;font-weight:800}\n<\/style>\n<div class=\"bmi-wrap\">\n<p class=\"bmi-quick\"><strong>Tr\u1ea3 l\u1eddi nhanh:<\/strong> BMI (Body Mass Index \u2014 ch\u1ec9 s\u1ed1 kh\u1ed1i c\u01a1 th\u1ec3) \u0111\u01b0\u1ee3c t\u00ednh b\u1eb1ng c\u00f4ng th\u1ee9c <em>c\u00e2n n\u1eb7ng (kg) chia cho b\u00ecnh ph\u01b0\u01a1ng chi\u1ec1u cao (m)<\/em>, gi\u00fap \u01b0\u1edbc l\u01b0\u1ee3ng c\u00e2n n\u1eb7ng \u0111ang trong ng\u01b0\u1ee1ng kh\u1ecfe m\u1ea1nh hay ch\u01b0a. V\u1edbi ng\u01b0\u1eddi ch\u00e2u \u00c1, WHO Asia-Pacific khuy\u1ebfn ngh\u1ecb ng\u01b0\u1ee1ng ch\u1eb7t h\u01a1n: d\u01b0\u1edbi 18,5 l\u00e0 thi\u1ebfu c\u00e2n, 18,5\u201322,9 b\u00ecnh th\u01b0\u1eddng, 23\u201324,9 th\u1eeba c\u00e2n, 25\u201329,9 b\u00e9o ph\u00ec \u0111\u1ed9 I, t\u1eeb 30 tr\u1edf l\u00ean b\u00e9o ph\u00ec \u0111\u1ed9 II. C\u00f4ng c\u1ee5 <a href=\"https:\/\/1phantram.com\/bmi\">T\u00ednh BMI c\u1ee7a 1phantram.com<\/a> c\u00f2n \u01b0\u1edbc t\u00ednh TDEE (t\u1ed5ng calo ti\u00eau hao m\u1ed7i ng\u00e0y) v\u00e0 g\u1ee3i \u00fd l\u1ed9 tr\u00ecnh gi\u1ea3m \u2014 t\u0103ng c\u00e2n an to\u00e0n. D\u00f9ng khi b\u1ea1n mu\u1ed1n ki\u1ec3m tra s\u1ee9c kh\u1ecfe \u0111\u1ecbnh k\u1ef3, l\u00ean th\u1ef1c \u0111\u01a1n ho\u1eb7c ch\u1ecdn m\u1ee5c ti\u00eau t\u1eadp luy\u1ec7n.<\/p>\n<p>B\u00e0i h\u01b0\u1edbng d\u1eabn n\u00e0y vi\u1ebft cho ng\u01b0\u1eddi m\u1edbi l\u1ea7n \u0111\u1ea7u \u0111o BMI v\u00e0 cho c\u1ea3 nh\u1eefng ai \u0111\u00e3 c\u00f3 s\u1ed5 kh\u00e1m s\u1ee9c kh\u1ecfe nh\u01b0ng mu\u1ed1n t\u1ef1 \u0111\u1ed1i chi\u1ebfu \u1edf nh\u00e0: b\u1ea1n s\u1ebd bi\u1ebft nh\u1eadp s\u1ed1 li\u1ec7u \u0111\u00fang c\u00e1ch, \u0111\u1ecdc ch\u1ec9 s\u1ed1 BMI theo chu\u1ea9n ch\u00e2u \u00c1 thay v\u00ec chu\u1ea9n chung c\u1ee7a WHO, v\u00e0 quan tr\u1ecdng nh\u1ea5t l\u00e0 d\u00f9ng th\u00eam TDEE \u0111\u1ec3 l\u00ean k\u1ebf ho\u1ea1ch dinh d\u01b0\u1ee1ng thay v\u00ec ch\u1ec9 nh\u00ecn con s\u1ed1 BMI kh\u00f4 khan.<\/p>\n<p>L\u00e0m xong b\u00e0i, b\u1ea1n s\u1ebd t\u1ef1 t\u00ednh \u0111\u01b0\u1ee3c BMI, TDEE v\u00e0 l\u01b0\u1ee3ng calo c\u1ea7n \u0103n \u0111\u1ec3 gi\u1ea3m 0,5 kg m\u1ed7i tu\u1ea7n \u2014 kh\u00f4ng c\u1ea7n hu\u1ea5n luy\u1ec7n vi\u00ean, kh\u00f4ng c\u1ea7n app tr\u1ea3 ph\u00ed, ch\u1ec9 m\u1ea5t kho\u1ea3ng 90 gi\u00e2y tr\u00ean c\u00f4ng c\u1ee5.<\/p>\n<p><a href=\"https:\/\/1phantram.com\/bmi\">M\u1edf c\u00f4ng c\u1ee5 T\u00ednh BMI &amp; TDEE c\u1ee7a 1phantram.com<\/a> \u0111\u1ec3 v\u1eeba \u0111\u1ecdc v\u1eeba thao t\u00e1c theo b\u00e0i.<\/p>\n<h2>C\u00f4ng c\u1ee5 t\u00ednh BMI cho b\u1ea1n bi\u1ebft \u0111i\u1ec1u g\u00ec?<\/h2>\n<p>Tr\u01b0\u1edbc khi thao t\u00e1c, hi\u1ec3u 5 con s\u1ed1 c\u00f4ng c\u1ee5 tr\u1ea3 v\u1ec1 \u0111\u1ec3 \u0111\u1ecdc k\u1ebft qu\u1ea3 kh\u00f4ng nh\u1ea7m:<\/p>\n<table class=\"bmi-table\">\n<thead>\n<tr>\n<th>Tr\u01b0\u1eddng<\/th>\n<th>\u00dd ngh\u0129a<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td><strong>Chi\u1ec1u cao (cm)<\/strong><\/td>\n<td>\u0110o l\u00fac s\u00e1ng, \u0111\u1ee9ng th\u1eb3ng, kh\u00f4ng gi\u00e0y. Nh\u1eadp s\u1ed1 nguy\u00ean ho\u1eb7c s\u1ed1 th\u1eadp ph\u00e2n, v\u00ed d\u1ee5 165 ho\u1eb7c 165,5.<\/td>\n<\/tr>\n<tr>\n<td><strong>C\u00e2n n\u1eb7ng (kg)<\/strong><\/td>\n<td>C\u00e2n bu\u1ed5i s\u00e1ng sau khi v\u1ec7 sinh, ch\u01b0a \u0103n s\u00e1ng. Nh\u1eadp s\u1ed1 th\u00f4, v\u00ed d\u1ee5 65 ho\u1eb7c 65,4.<\/td>\n<\/tr>\n<tr>\n<td><strong>Tu\u1ed5i &amp; gi\u1edbi t\u00ednh<\/strong><\/td>\n<td>D\u00f9ng \u0111\u1ec3 t\u00ednh BMR theo Mifflin-St Jeor \u2014 c\u00f4ng th\u1ee9c chuy\u1ec3n h\u00f3a c\u01a1 b\u1ea3n ph\u1ed5 bi\u1ebfn nh\u1ea5t hi\u1ec7n nay.<\/td>\n<\/tr>\n<tr>\n<td><strong>H\u1ec7 s\u1ed1 v\u1eadn \u0111\u1ed9ng<\/strong><\/td>\n<td>5 m\u1ee9c t\u1eeb 1.2 (\u00edt v\u1eadn \u0111\u1ed9ng) t\u1edbi 1.9 (r\u1ea5t n\u1eb7ng) nh\u00e2n v\u1edbi BMR \u0111\u1ec3 ra TDEE.<\/td>\n<\/tr>\n<tr>\n<td><strong>K\u1ebft qu\u1ea3<\/strong><\/td>\n<td>BMI, ph\u00e2n lo\u1ea1i theo chu\u1ea9n WHO Asia-Pacific, TDEE calo\/ng\u00e0y v\u00e0 l\u1ed9 tr\u00ecnh gi\u1ea3m\/t\u0103ng c\u00e2n \u0111\u1ec1 xu\u1ea5t.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>\u0110i\u1ec3m kh\u00e1c bi\u1ec7t so v\u1edbi c\u00e1c m\u00e1y t\u00ednh BMI kh\u00e1c tr\u00ean m\u1ea1ng: 1phantram kh\u00f4ng d\u1eebng \u1edf ch\u1ec9 s\u1ed1 kh\u00f4 khan, m\u00e0 \u0111\u01b0a th\u00eam TDEE v\u00e0 l\u01b0\u1ee3ng calo m\u1ee5c ti\u00eau (th\u00e2m h\u1ee5t 500 kcal\/ng\u00e0y \u0111\u1ec3 gi\u1ea3m 0,5 kg\/tu\u1ea7n), gi\u00fap b\u1ea1n bi\u1ebfn con s\u1ed1 th\u00e0nh h\u00e0nh \u0111\u1ed9ng c\u1ee5 th\u1ec3.<\/p>\n<h2>C\u00f4ng th\u1ee9c BMI v\u00e0 b\u1ea3ng chu\u1ea9n WHO Asia-Pacific<\/h2>\n<p>C\u00f4ng th\u1ee9c g\u1ed1c r\u1ea5t \u0111\u01a1n gi\u1ea3n:<\/p>\n<p class=\"bmi-formula\">BMI = c\u00e2n n\u1eb7ng (kg) \/ chi\u1ec1u cao\u00b2 (m\u00b2)<\/p>\n<p>V\u00ed d\u1ee5 n\u1eef n\u1eb7ng 60 kg, cao 1,60 m: BMI = 60 \/ (1,60 \u00d7 1,60) = 60 \/ 2,56 \u2248 <strong>23,4<\/strong>. Nam n\u1eb7ng 75 kg, cao 1,70 m: BMI = 75 \/ (1,70 \u00d7 1,70) = 75 \/ 2,89 \u2248 <strong>25,9<\/strong>. C\u00f4ng c\u1ee5 1phantram.com t\u1ef1 l\u00e0m ph\u00e9p t\u00ednh n\u00e0y ngay khi b\u1ea1n nh\u1eadp \u0111\u1ee7 chi\u1ec1u cao v\u00e0 c\u00e2n n\u1eb7ng.<\/p>\n<p>Chu\u1ea9n WHO chung (18,5\u201324,9 l\u00e0 b\u00ecnh th\u01b0\u1eddng) \u0111\u01b0\u1ee3c x\u00e2y tr\u00ean d\u1eef li\u1ec7u ng\u01b0\u1eddi ch\u00e2u \u00c2u. Ng\u01b0\u1eddi ch\u00e2u \u00c1 c\u00f3 t\u1ef7 l\u1ec7 m\u1ee1 n\u1ed9i t\u1ea1ng cao h\u01a1n \u1edf c\u00f9ng m\u1ee9c BMI, n\u00ean WHO Asia-Pacific \u0111\u01b0a ng\u01b0\u1ee1ng ch\u1eb7t h\u01a1n \u0111\u1ec3 c\u1ea3nh b\u00e1o s\u1edbm b\u1ec7nh tim m\u1ea1ch v\u00e0 ti\u1ec3u \u0111\u01b0\u1eddng:<\/p>\n<table class=\"bmi-table\">\n<thead>\n<tr>\n<th>BMI (kg\/m\u00b2)<\/th>\n<th>Ph\u00e2n lo\u1ea1i (Asia-Pacific)<\/th>\n<th>R\u1ee7i ro s\u1ee9c kh\u1ecfe<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>&lt; 18,5<\/td>\n<td>Thi\u1ebfu c\u00e2n<\/td>\n<td>Suy dinh d\u01b0\u1ee1ng, lo\u00e3ng x\u01b0\u01a1ng, mi\u1ec5n d\u1ecbch k\u00e9m, kinh nguy\u1ec7t th\u1ea5t th\u01b0\u1eddng.<\/td>\n<\/tr>\n<tr>\n<td>18,5 \u2013 22,9<\/td>\n<td>B\u00ecnh th\u01b0\u1eddng<\/td>\n<td>Ng\u01b0\u1ee1ng kh\u1ecfe m\u1ea1nh, r\u1ee7i ro chuy\u1ec3n h\u00f3a th\u1ea5p nh\u1ea5t.<\/td>\n<\/tr>\n<tr>\n<td>23,0 \u2013 24,9<\/td>\n<td>Th\u1eeba c\u00e2n<\/td>\n<td>Nguy c\u01a1 t\u0103ng huy\u1ebft \u00e1p, m\u1ee1 m\u00e1u, ti\u1ec1n ti\u1ec3u \u0111\u01b0\u1eddng b\u1eaft \u0111\u1ea7u t\u0103ng.<\/td>\n<\/tr>\n<tr>\n<td>25,0 \u2013 29,9<\/td>\n<td>B\u00e9o ph\u00ec \u0111\u1ed9 I<\/td>\n<td>R\u1ee7i ro tim m\u1ea1ch, gan nhi\u1ec5m m\u1ee1, ti\u1ec3u \u0111\u01b0\u1eddng type 2 t\u0103ng r\u00f5.<\/td>\n<\/tr>\n<tr>\n<td>\u2265 30,0<\/td>\n<td>B\u00e9o ph\u00ec \u0111\u1ed9 II<\/td>\n<td>R\u1ee7i ro cao: \u0111\u1ed9t qu\u1ef5, ng\u01b0ng th\u1edf khi ng\u1ee7, tho\u00e1i h\u00f3a kh\u1edbp g\u1ed1i.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>V\u1edbi ng\u01b0\u1eddi Vi\u1ec7t, h\u00e3y d\u00f9ng b\u1ea3ng Asia-Pacific l\u00e0m tham chi\u1ebfu ch\u00ednh. BMI 24 tuy ch\u01b0a &#8220;b\u00e9o ph\u00ec&#8221; theo chu\u1ea9n WHO chung, nh\u01b0ng \u0111\u00e3 l\u00e0 <em>th\u1eeba c\u00e2n<\/em> theo chu\u1ea9n ch\u00e2u \u00c1 v\u00e0 n\u00ean \u0111i\u1ec1u ch\u1ec9nh dinh d\u01b0\u1ee1ng s\u1edbm.<\/p>\n<h2>B\u01b0\u1edbc 1: Nh\u1eadp chi\u1ec1u cao v\u00e0 c\u00e2n n\u1eb7ng v\u00e0o c\u00f4ng c\u1ee5<\/h2>\n<p>Truy c\u1eadp <a href=\"https:\/\/1phantram.com\/bmi\">1phantram.com\/bmi<\/a>. M\u00e0n h\u00ecnh c\u00f3 4 \u00f4 nh\u1eadp ch\u00ednh (chi\u1ec1u cao, c\u00e2n n\u1eb7ng, tu\u1ed5i, gi\u1edbi t\u00ednh), m\u1ed9t nh\u00f3m n\u00fat ch\u1ecdn h\u1ec7 s\u1ed1 v\u1eadn \u0111\u1ed9ng v\u00e0 khu k\u1ebft qu\u1ea3 b\u00ean d\u01b0\u1edbi hi\u1ec7n t\u1ee9c th\u00ec.<\/p>\n<figure class=\"bmi-fig\">\n<img decoding=\"async\" src=\"https:\/\/1phantram.com\/blog\/wp-content\/uploads\/2026\/08\/bmi-01-start.png\" alt=\"Giao di\u1ec7n kh\u1edfi \u0111\u1ea7u c\u00f4ng c\u1ee5 t\u00ednh BMI c\u1ee7a 1phantram.com v\u1edbi c\u00e1c \u00f4 nh\u1eadp chi\u1ec1u cao, c\u00e2n n\u1eb7ng, tu\u1ed5i v\u00e0 n\u00fat ch\u1ecdn gi\u1edbi t\u00ednh, h\u1ec7 s\u1ed1 v\u1eadn \u0111\u1ed9ng c\u00f2n tr\u1ed1ng\" loading=\"lazy\"><figcaption>M\u00e0n h\u00ecnh kh\u1edfi \u0111\u1ea7u \u2014 c\u00e1c \u00f4 tr\u1ed1ng, s\u1eb5n s\u00e0ng nh\u1eadp chi\u1ec1u cao (cm), c\u00e2n n\u1eb7ng (kg), tu\u1ed5i v\u00e0 gi\u1edbi t\u00ednh.<\/figcaption><\/figure>\n<p>Thao t\u00e1c l\u1ea7n \u0111\u1ea7u: g\u00f5 chi\u1ec1u cao <code>165<\/code> v\u00e0o \u00f4 Chi\u1ec1u cao (cm) v\u00e0 c\u00e2n n\u1eb7ng <code>65<\/code> v\u00e0o \u00f4 C\u00e2n n\u1eb7ng (kg). Kh\u00f4ng c\u1ea7n nh\u1ea5n Enter \u2014 c\u00f4ng c\u1ee5 t\u00ednh ngay khi \u0111\u1ee7 hai s\u1ed1 li\u1ec7u. K\u1ebft qu\u1ea3 tr\u1ea3 v\u1ec1 BMI <strong>23,9<\/strong> k\u00e8m nh\u00e3n ph\u00e2n lo\u1ea1i v\u00e0 thanh tr\u1ef1c quan.<\/p>\n<figure class=\"bmi-fig\">\n<img decoding=\"async\" src=\"https:\/\/1phantram.com\/blog\/wp-content\/uploads\/2026\/08\/bmi-02-result-binhthuong.png\" alt=\"K\u1ebft qu\u1ea3 BMI 23.9 khi nh\u1eadp c\u00e2n n\u1eb7ng 65kg v\u00e0 chi\u1ec1u cao 1m65 tr\u00ean c\u00f4ng c\u1ee5 1phantram.com\" loading=\"lazy\"><figcaption>Nh\u1eadp 65 kg v\u00e0 165 cm \u2192 BMI 23,9. Theo chu\u1ea9n WHO chung l\u00e0 b\u00ecnh th\u01b0\u1eddng, nh\u01b0ng theo chu\u1ea9n Asia-Pacific \u0111\u00e3 n\u1eb1m \u1edf ng\u01b0\u1ee1ng th\u1eeba c\u00e2n (23\u201324,9) \u2014 n\u00ean k\u1ebft h\u1ee3p b\u1ea3ng tr\u00ean \u0111\u1ec3 \u0111\u1ecdc \u0111\u00fang.<\/figcaption><\/figure>\n<p>N\u1ebfu BMI c\u1ee7a b\u1ea1n r\u01a1i v\u00e0o ng\u01b0\u1ee1ng th\u1eeba c\u00e2n ho\u1eb7c b\u00e9o ph\u00ec \u0111\u1ed9 I, c\u00f4ng c\u1ee5 \u0111\u1ed5i m\u00e0u th\u1ebb ph\u00e2n lo\u1ea1i v\u00e0 g\u1ee3i \u00fd m\u1ee9c c\u00e2n m\u1ee5c ti\u00eau \u0111\u1ec3 tr\u1edf v\u1ec1 ng\u01b0\u1ee1ng b\u00ecnh th\u01b0\u1eddng. \u1ea2nh d\u01b0\u1edbi l\u00e0 v\u00ed d\u1ee5 tr\u01b0\u1eddng h\u1ee3p BMI trong kho\u1ea3ng 25\u201329,9 (b\u00e9o ph\u00ec \u0111\u1ed9 I theo Asia-Pacific):<\/p>\n<figure class=\"bmi-fig\">\n<img decoding=\"async\" src=\"https:\/\/1phantram.com\/blog\/wp-content\/uploads\/2026\/08\/bmi-03-thuacan.png\" alt=\"Tr\u01b0\u1eddng h\u1ee3p BMI trong nh\u00f3m th\u1eeba c\u00e2n\/b\u00e9o ph\u00ec \u0111\u1ed9 I v\u1edbi thanh c\u1ea3nh b\u00e1o v\u00e0 m\u1ee9c c\u00e2n m\u1ee5c ti\u00eau \u0111\u1ec1 xu\u1ea5t tr\u00ean c\u00f4ng c\u1ee5 1phantram.com\" loading=\"lazy\"><figcaption>V\u00ed d\u1ee5 BMI \u1edf nh\u00f3m b\u00e9o ph\u00ec \u0111\u1ed9 I (25\u201329,9) \u2014 c\u00f4ng c\u1ee5 hi\u1ec3n th\u1ecb m\u1ee9c c\u00e2n m\u1ee5c ti\u00eau c\u1ea7n gi\u1ea3m \u0111\u1ec3 v\u1ec1 ng\u01b0\u1ee1ng b\u00ecnh th\u01b0\u1eddng.<\/figcaption><\/figure>\n<h2>B\u01b0\u1edbc 2: B\u1ed5 sung tu\u1ed5i, gi\u1edbi t\u00ednh v\u00e0 ch\u1ecdn h\u1ec7 s\u1ed1 v\u1eadn \u0111\u1ed9ng<\/h2>\n<p>BMI ch\u1ec9 n\u00f3i b\u1ea1n c\u00f3 \u1edf ng\u01b0\u1ee1ng kh\u1ecfe m\u1ea1nh kh\u00f4ng, ch\u01b0a n\u00f3i c\u1ea7n \u0103n bao nhi\u00eau. Mu\u1ed1n x\u00e2y th\u1ef1c \u0111\u01a1n h\u1ee3p l\u00fd, b\u1ea1n c\u1ea7n <strong>TDEE<\/strong> (Total Daily Energy Expenditure \u2014 t\u1ed5ng calo ti\u00eau hao m\u1ed7i ng\u00e0y). Mu\u1ed1n c\u00f3 TDEE, ph\u1ea3i qua b\u01b0\u1edbc trung gian l\u00e0 <strong>BMR<\/strong> (Basal Metabolic Rate \u2014 chuy\u1ec3n h\u00f3a c\u01a1 b\u1ea3n), t\u00ednh b\u1eb1ng c\u00f4ng th\u1ee9c Mifflin-St Jeor chu\u1ea9n nh\u1ea5t hi\u1ec7n nay:<\/p>\n<p class=\"bmi-formula\">Nam: BMR = 10 \u00d7 kg + 6,25 \u00d7 cm \u2212 5 \u00d7 tu\u1ed5i + 5<br \/>\nN\u1eef:  BMR = 10 \u00d7 kg + 6,25 \u00d7 cm \u2212 5 \u00d7 tu\u1ed5i \u2212 161<\/p>\n<p>Sau \u0111\u00f3 nh\u00e2n v\u1edbi h\u1ec7 s\u1ed1 v\u1eadn \u0111\u1ed9ng \u0111\u1ec3 ra TDEE:<\/p>\n<p class=\"bmi-formula\">TDEE = BMR \u00d7 h\u1ec7 s\u1ed1 v\u1eadn \u0111\u1ed9ng<\/p>\n<p>Tr\u00ean c\u00f4ng c\u1ee5, b\u1ea1n nh\u1eadp tu\u1ed5i (v\u00ed d\u1ee5 <code>30<\/code>), b\u1ea5m ch\u1ecdn gi\u1edbi t\u00ednh (Nam \/ N\u1eef), r\u1ed3i ch\u1ecdn 1 trong 5 m\u1ee9c v\u1eadn \u0111\u1ed9ng. Ch\u1ecdn \u0111\u00fang m\u1ee9c v\u1eadn \u0111\u1ed9ng r\u1ea5t quan tr\u1ecdng \u2014 ch\u1ecdn qu\u00e1 cao s\u1ebd ra calo l\u1edbn, \u0103n theo d\u1ec5 t\u0103ng c\u00e2n ngo\u00e0i \u00fd mu\u1ed1n.<\/p>\n<h2>B\u01b0\u1edbc 3: Ch\u1ecdn h\u1ec7 s\u1ed1 v\u1eadn \u0111\u1ed9ng v\u00e0 \u0111\u1ecdc b\u1ea3ng calo\/ng\u00e0y<\/h2>\n<p>\u0110\u00e2y l\u00e0 b\u1ea3ng \u0111\u1ed1i chi\u1ebfu 5 h\u1ec7 s\u1ed1 v\u1eadn \u0111\u1ed9ng Mifflin-St Jeor \u0111\u1ec3 b\u1ea1n ch\u1ecdn cho \u0111\u00fang l\u1ed1i s\u1ed1ng:<\/p>\n<table class=\"bmi-table\">\n<thead>\n<tr>\n<th>H\u1ec7 s\u1ed1<\/th>\n<th>M\u1ee9c v\u1eadn \u0111\u1ed9ng<\/th>\n<th>Ai ph\u00f9 h\u1ee3p<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>1,2<\/td>\n<td>\u00cdt v\u1eadn \u0111\u1ed9ng (sedentary)<\/td>\n<td>Nh\u00e2n vi\u00ean v\u0103n ph\u00f2ng ng\u1ed3i c\u1ea3 ng\u00e0y, \u00edt \u0111i l\u1ea1i, kh\u00f4ng t\u1eadp.<\/td>\n<\/tr>\n<tr>\n<td>1,375<\/td>\n<td>V\u1eadn \u0111\u1ed9ng nh\u1eb9 (light)<\/td>\n<td>T\u1eadp nh\u1eb9 1\u20133 bu\u1ed5i\/tu\u1ea7n, \u0111i b\u1ed9 20\u201330 ph\u00fat.<\/td>\n<\/tr>\n<tr>\n<td>1,55<\/td>\n<td>V\u1eadn \u0111\u1ed9ng v\u1eeba (moderate)<\/td>\n<td>T\u1eadp gym\/ch\u1ea1y b\u1ed9 3\u20135 bu\u1ed5i\/tu\u1ea7n.<\/td>\n<\/tr>\n<tr>\n<td>1,725<\/td>\n<td>V\u1eadn \u0111\u1ed9ng n\u1eb7ng (very active)<\/td>\n<td>T\u1eadp c\u01b0\u1eddng \u0111\u1ed9 cao 6\u20137 bu\u1ed5i\/tu\u1ea7n ho\u1eb7c lao \u0111\u1ed9ng tay ch\u00e2n.<\/td>\n<\/tr>\n<tr>\n<td>1,9<\/td>\n<td>R\u1ea5t n\u1eb7ng (extra)<\/td>\n<td>V\u1eadn \u0111\u1ed9ng vi\u00ean chuy\u00ean nghi\u1ec7p, t\u1eadp 2 l\u1ea7n\/ng\u00e0y ho\u1eb7c lao \u0111\u1ed9ng n\u1eb7ng.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Ch\u1ecdn xong, khu k\u1ebft qu\u1ea3 s\u1ebd hi\u1ec7n b\u1ea3ng calo\/ng\u00e0y theo t\u1eebng m\u1ee9c \u0111\u1ec3 b\u1ea1n h\u00ecnh dung n\u1ebfu \u0111\u1ed5i l\u1ed1i s\u1ed1ng th\u00ec c\u1ea7n \u0103n kh\u00e1c \u0111i ra sao. \u0110\u00e2y l\u00e0 \u0111i\u1ec3m m\u00e0 \u0111a s\u1ed1 m\u00e1y t\u00ednh BMI kh\u00e1c b\u1ecf qua:<\/p>\n<figure class=\"bmi-fig\">\n<img decoding=\"async\" src=\"https:\/\/1phantram.com\/blog\/wp-content\/uploads\/2026\/08\/bmi-05-tdee-calo.png\" alt=\"B\u1ea3ng TDEE calo m\u1ed7i ng\u00e0y theo 5 m\u1ee9c v\u1eadn \u0111\u1ed9ng t\u1eeb \u00edt v\u1eadn \u0111\u1ed9ng 1.2 \u0111\u1ebfn r\u1ea5t n\u1eb7ng 1.9 hi\u1ec3n th\u1ecb tr\u00ean c\u00f4ng c\u1ee5 1phantram.com\" loading=\"lazy\"><figcaption>B\u1ea3ng TDEE theo h\u1ec7 s\u1ed1 v\u1eadn \u0111\u1ed9ng \u2014 m\u1ed7i m\u1ee9c t\u01b0\u01a1ng \u1ee9ng m\u1ed9t con s\u1ed1 calo\/ng\u00e0y duy tr\u00ec c\u00e2n n\u1eb7ng hi\u1ec7n t\u1ea1i.<\/figcaption><\/figure>\n<p>V\u00ed d\u1ee5 n\u1eef 28 tu\u1ed5i, 60 kg, 160 cm: BMR = 10 \u00d7 60 + 6,25 \u00d7 160 \u2212 5 \u00d7 28 \u2212 161 = 600 + 1000 \u2212 140 \u2212 161 = <strong>1.299 kcal<\/strong>. N\u1ebfu ng\u1ed3i v\u0103n ph\u00f2ng \u00edt v\u1eadn \u0111\u1ed9ng (1,2), TDEE \u2248 1.559 kcal\/ng\u00e0y. N\u1ebfu t\u1eadp gym 3 bu\u1ed5i\/tu\u1ea7n (1,55), TDEE \u2248 2.013 kcal\/ng\u00e0y. C\u00f9ng c\u00e2n n\u1eb7ng m\u00e0 ch\u1ecdn sai h\u1ec7 s\u1ed1 c\u00f3 th\u1ec3 l\u1ec7ch t\u1edbi 500 kcal \u2014 b\u1eb1ng c\u1ea3 b\u1eefa c\u01a1m.<\/p>\n<h2>B\u01b0\u1edbc 4: \u0110\u1ecdc l\u1ed9 tr\u00ecnh gi\u1ea3m c\u00e2n an to\u00e0n t\u1eeb TDEE<\/h2>\n<p>Nguy\u00ean t\u1eafc sinh l\u00fd h\u1ecdc: <strong>1 kg m\u1ee1 \u2248 7.700 kcal<\/strong>. Mu\u1ed1n gi\u1ea3m 0,5 kg m\u1ed7i tu\u1ea7n b\u1eb1ng dinh d\u01b0\u1ee1ng, b\u1ea1n c\u1ea7n th\u00e2m h\u1ee5t kho\u1ea3ng <strong>500 kcal\/ng\u00e0y<\/strong> (500 \u00d7 7 \u2248 3.500 kcal \u2248 0,45 kg m\u1ee1). C\u00f4ng c\u1ee5 1phantram.com \u00e1p d\u1ee5ng ng\u01b0\u1ee1ng an to\u00e0n n\u00e0y v\u00e0 tr\u1ea3 ra ngay l\u01b0\u1ee3ng calo m\u1ee5c ti\u00eau:<\/p>\n<figure class=\"bmi-fig\">\n<img decoding=\"async\" src=\"https:\/\/1phantram.com\/blog\/wp-content\/uploads\/2026\/08\/bmi-04-giam-can.png\" alt=\"L\u1ed9 tr\u00ecnh gi\u1ea3m c\u00e2n v\u00e0 TDEE khuy\u1ebfn ngh\u1ecb hi\u1ec3n th\u1ecb m\u1ee9c calo m\u1ee5c ti\u00eau v\u00e0 th\u1eddi gian d\u1ef1 ki\u1ebfn \u0111\u1ec3 \u0111\u1ea1t c\u00e2n n\u1eb7ng mong mu\u1ed1n\" loading=\"lazy\"><figcaption>L\u1ed9 tr\u00ecnh gi\u1ea3m c\u00e2n \u0111\u1ec1 xu\u1ea5t \u2014 TDEE hi\u1ec7n t\u1ea1i, calo m\u1ee5c ti\u00eau (th\u00e2m h\u1ee5t 500 kcal\/ng\u00e0y) v\u00e0 s\u1ed1 tu\u1ea7n d\u1ef1 ki\u1ebfn \u0111\u1ec3 \u0111\u1ea1t c\u00e2n n\u1eb7ng b\u00ecnh th\u01b0\u1eddng.<\/figcaption><\/figure>\n<p>Ng\u01b0\u1ee1ng calo t\u1ed1i thi\u1ec3u c\u1ea7n nh\u1edb: <strong>nam kh\u00f4ng d\u01b0\u1edbi 1.500 kcal\/ng\u00e0y, n\u1eef kh\u00f4ng d\u01b0\u1edbi 1.200 kcal\/ng\u00e0y<\/strong>. \u0102n d\u01b0\u1edbi ng\u01b0\u1ee1ng n\u00e0y k\u00e9o d\u00e0i s\u1ebd t\u1ee5t c\u01a1, r\u1ed1i lo\u1ea1n kinh nguy\u1ec7t, s\u1ecfi m\u1eadt, t\u00f3c r\u1ee5ng v\u00e0 hi\u1ec7u \u1ee9ng yo-yo (gi\u1ea3m nhanh \u2014 t\u0103ng l\u1ea1i nhanh h\u01a1n). N\u1ebfu con s\u1ed1 calo m\u1ee5c ti\u00eau c\u00f4ng c\u1ee5 tr\u1ea3 v\u1ec1 th\u1ea5p h\u01a1n ng\u01b0\u1ee1ng an to\u00e0n, h\u00e3y gi\u1ea3m m\u1ee5c ti\u00eau (0,25 kg\/tu\u1ea7n thay v\u00ec 0,5 kg) ho\u1eb7c t\u0103ng v\u1eadn \u0111\u1ed9ng \u0111\u1ec3 t\u1ea1o th\u00e2m h\u1ee5t t\u1eeb t\u1eadp luy\u1ec7n thay v\u00ec c\u1eaft \u0103n.<\/p>\n<p>Mu\u1ed1n gi\u1ea3m 5 kg \u2014 c\u1ea7n th\u00e2m h\u1ee5t t\u1ed5ng \u2248 5 \u00d7 7.700 = 38.500 kcal \u2248 10\u201312 tu\u1ea7n v\u1edbi t\u1ed1c \u0111\u1ed9 500 kcal\/ng\u00e0y. Gi\u1ea3m 10 kg t\u01b0\u01a1ng \u1ee9ng 20\u201324 tu\u1ea7n. K\u1ef7 lu\u1eadt l\u00e0 \u1edf \u0111\u00e2y: \u0111\u1eebng k\u1ef3 v\u1ecdng &#8220;gi\u1ea3m 10 kg trong 1 th\u00e1ng&#8221; v\u00ec \u0111\u00f3 l\u00e0 c\u1eaft n\u01b0\u1edbc v\u00e0 c\u01a1, kh\u00f4ng ph\u1ea3i m\u1ee1.<\/p>\n<h2>V\u00ed d\u1ee5 t\u00ednh tay: nam 30 tu\u1ed5i v\u00e0 n\u1eef 28 tu\u1ed5i<\/h2>\n<p>Hai v\u00ed d\u1ee5 m\u1eabu \u0111\u1ec3 b\u1ea1n \u0111\u1ed1i chi\u1ebfu c\u00f4ng c\u1ee5 v\u00e0 t\u1ef1 l\u00e0m khi kh\u00f4ng c\u00f3 m\u1ea1ng:<\/p>\n<table class=\"bmi-table\">\n<thead>\n<tr>\n<th>V\u00ed d\u1ee5<\/th>\n<th>BMI<\/th>\n<th>Ph\u00e2n lo\u1ea1i (Asia-Pacific)<\/th>\n<th>BMR<\/th>\n<th>TDEE (v\u1eeba, 1,55)<\/th>\n<th>Calo gi\u1ea3m 0,5 kg\/tu\u1ea7n<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td><strong>Nam 30t \u00b7 75 kg \u00b7 170 cm<\/strong><\/td>\n<td>75 \/ 1,70\u00b2 \u2248 25,9<\/td>\n<td>B\u00e9o ph\u00ec \u0111\u1ed9 I<\/td>\n<td>10\u00d775 + 6,25\u00d7170 \u2212 5\u00d730 + 5 = 1.668<\/td>\n<td>\u2248 2.585 kcal<\/td>\n<td>\u2248 2.085 kcal<\/td>\n<\/tr>\n<tr>\n<td><strong>N\u1eef 28t \u00b7 60 kg \u00b7 160 cm<\/strong><\/td>\n<td>60 \/ 1,60\u00b2 \u2248 23,4<\/td>\n<td>Th\u1eeba c\u00e2n<\/td>\n<td>10\u00d760 + 6,25\u00d7160 \u2212 5\u00d728 \u2212 161 = 1.299<\/td>\n<td>\u2248 2.013 kcal<\/td>\n<td>\u2248 1.513 kcal<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>\u0110\u1ecdc v\u00ed d\u1ee5 nam: BMI 25,9 r\u01a1i v\u00e0o b\u00e9o ph\u00ec \u0111\u1ed9 I theo chu\u1ea9n ch\u00e2u \u00c1, TDEE kho\u1ea3ng 2.585 kcal\/ng\u00e0y. N\u1ebfu mu\u1ed1n gi\u1ea3m 5 kg (t\u1eeb 75 xu\u1ed1ng 70), c\u1ea7n th\u00e2m h\u1ee5t t\u1ed5ng 38.500 kcal \u2014 \u0103n kho\u1ea3ng 2.085 kcal\/ng\u00e0y v\u00e0 gi\u1eef t\u1eadp gym 3\u20134 bu\u1ed5i\/tu\u1ea7n, m\u1ea5t kho\u1ea3ng 10 tu\u1ea7n l\u00e0 v\u1ec1 m\u1ed1c BMI 24,2 (th\u1eeba c\u00e2n nh\u1eb9), ti\u1ebfp 3 kg n\u1eefa s\u1ebd v\u1ec1 ng\u01b0\u1ee1ng b\u00ecnh th\u01b0\u1eddng.<\/p>\n<p>V\u1edbi v\u00ed d\u1ee5 n\u1eef: BMI 23,4 \u0111\u00e3 \u1edf ng\u01b0\u1ee1ng th\u1eeba c\u00e2n ch\u00e2u \u00c1. \u0102n quanh 1.513 kcal\/ng\u00e0y k\u00e8m t\u1eadp gym v\u1eeba ph\u1ea3i; sau 4\u20135 tu\u1ea7n s\u1ebd v\u1ec1 m\u1ed1c 22,x l\u00e0 ng\u01b0\u1ee1ng b\u00ecnh th\u01b0\u1eddng. Ch\u00fa \u00fd con s\u1ed1 1.513 v\u1eabn n\u1eb1m tr\u00ean ng\u01b0\u1ee1ng t\u1ed1i thi\u1ec3u 1.200 kcal \u2014 an to\u00e0n.<\/p>\n<h2>Best practices, l\u1ed7i th\u01b0\u1eddng g\u1eb7p v\u00e0 c\u00f4ng c\u1ee5 li\u00ean quan<\/h2>\n<p>Tr\u1ea3i nghi\u1ec7m mobile c\u1ee7a c\u00f4ng c\u1ee5 \u0111\u00e3 \u0111\u01b0\u1ee3c t\u1ed1i \u01b0u \u0111\u1ec3 b\u1ea1n c\u00e2n bu\u1ed5i s\u00e1ng xong m\u1edf \u0111i\u1ec7n tho\u1ea1i nh\u1eadp ngay:<\/p>\n<figure class=\"bmi-fig\">\n<img decoding=\"async\" src=\"https:\/\/1phantram.com\/blog\/wp-content\/uploads\/2026\/08\/bmi-06-mobile.png\" alt=\"Giao di\u1ec7n responsive c\u00f4ng c\u1ee5 t\u00ednh BMI tr\u00ean \u0111i\u1ec7n tho\u1ea1i di \u0111\u1ed9ng v\u1edbi c\u00e1c \u00f4 nh\u1eadp x\u1ebfp d\u1ecdc d\u1ec5 thao t\u00e1c b\u1eb1ng m\u1ed9t tay\" loading=\"lazy\"><figcaption>Giao di\u1ec7n mobile \u2014 b\u1ed1 c\u1ee5c 1 c\u1ed9t, ph\u00edm s\u1ed1 bung t\u1ef1 \u0111\u1ed9ng khi ch\u1ea1m \u00f4 nh\u1eadp, thao t\u00e1c m\u1ed9t tay.<\/figcaption><\/figure>\n<p><strong>Checklist tr\u01b0\u1edbc khi tin v\u00e0o con s\u1ed1:<\/strong><\/p>\n<ul class=\"bmi-check\">\n<li>C\u00e2n bu\u1ed5i s\u00e1ng, sau v\u1ec7 sinh, ch\u01b0a \u0103n \u2014 b\u1ecf gi\u00e0y, m\u1eb7c \u0111\u1ed3 nh\u1eb9.<\/li>\n<li>Nh\u1eadp chi\u1ec1u cao \u0111\u01a1n v\u1ecb cm (165), kh\u00f4ng ph\u1ea3i m (1,65).<\/li>\n<li>Ch\u1ecdn \u0111\u00fang gi\u1edbi t\u00ednh v\u00ec c\u00f4ng th\u1ee9c Mifflin-St Jeor c\u00f3 h\u1eb1ng s\u1ed1 kh\u00e1c nhau (+5 nam, \u2212161 n\u1eef).<\/li>\n<li>Ch\u1ecdn h\u1ec7 s\u1ed1 v\u1eadn \u0111\u1ed9ng \u0111\u00fang th\u00f3i quen tu\u1ea7n n\u00e0y, kh\u00f4ng ph\u1ea3i &#8220;k\u1ef3 v\u1ecdng s\u1eafp t\u1eadp&#8221;.<\/li>\n<li>\u0110\u1ed1i chi\u1ebfu b\u1ea3ng Asia-Pacific ch\u1ee9 \u0111\u1eebng d\u00f9ng chu\u1ea9n WHO chung (18,5\u201324,9).<\/li>\n<li>Calo m\u1ee5c ti\u00eau kh\u00f4ng d\u01b0\u1edbi 1.500 (nam) \/ 1.200 (n\u1eef) kcal\/ng\u00e0y.<\/li>\n<\/ul>\n<p><strong>L\u1ed7i ph\u1ed5 bi\u1ebfn c\u1ea7n tr\u00e1nh:<\/strong><\/p>\n<p><strong>1. Nh\u1eadp chi\u1ec1u cao 1,65 thay v\u00ec 165:<\/strong> BMI s\u1ebd ra h\u01a1n 20.000 \u2014 sai ng\u01b0\u1ee1ng th\u00f4. Lu\u00f4n nh\u1eadp cm.<\/p>\n<p><strong>2. Ch\u1ecdn h\u1ec7 s\u1ed1 1,725 v\u00ec &#8220;hay t\u1eadp&#8221;:<\/strong> m\u1ee9c n\u00e0y d\u00e0nh cho v\u1eadn \u0111\u1ed9ng vi\u00ean t\u1eadp 6\u20137 bu\u1ed5i\/tu\u1ea7n. Nh\u00e2n vi\u00ean gym 3 bu\u1ed5i\/tu\u1ea7n ch\u1ec9 n\u00ean ch\u1ecdn 1,55.<\/p>\n<p><strong>3. Ch\u1ec9 nh\u00ecn BMI m\u00e0 b\u1ecf qua t\u1ef7 l\u1ec7 c\u01a1\/m\u1ee1:<\/strong> ng\u01b0\u1eddi t\u1eadp t\u1ea1 c\u00f3 BMI 26 v\u1eabn c\u00f3 th\u1ec3 kh\u1ecfe h\u01a1n ng\u01b0\u1eddi ng\u1ed3i m\u00e1y t\u00ednh BMI 22 v\u00ec nhi\u1ec1u c\u01a1. BMI l\u00e0 s\u00e0ng l\u1ecdc, kh\u00f4ng ph\u1ea3i ch\u1ea9n \u0111o\u00e1n.<\/p>\n<p><strong>4. \u0110\u1eb7t m\u1ee5c ti\u00eau gi\u1ea3m 5 kg\/th\u00e1ng:<\/strong> v\u01b0\u1ee3t xa ng\u01b0\u1ee1ng 0,5 kg\/tu\u1ea7n an to\u00e0n, d\u1ec5 t\u1ee5t c\u01a1 v\u00e0 t\u0103ng l\u1ea1i nhanh.<\/p>\n<p><strong>5. B\u1ecf qua calo t\u1ed1i thi\u1ec3u:<\/strong> nh\u1ecbn \u0103n d\u01b0\u1edbi 1.200 kcal\/ng\u00e0y (n\u1eef) hay 1.500 kcal\/ng\u00e0y (nam) g\u00e2y h\u1ea1i chuy\u1ec3n h\u00f3a l\u00e2u d\u00e0i.<\/p>\n<p><strong>C\u00f4ng c\u1ee5 li\u00ean quan n\u00ean d\u00f9ng k\u00e8m tr\u00ean 1phantram.com:<\/strong><\/p>\n<ul>\n<li><a href=\"https:\/\/1phantram.com\/luong-net\">T\u00ednh l\u01b0\u01a1ng Net<\/a> \u2014 bi\u1ebft ng\u00e2n s\u00e1ch th\u00e1ng \u0111\u1ec3 ph\u00e2n b\u1ed5 ti\u1ec1n \u0103n healthy h\u1ee3p l\u00fd.<\/li>\n<li><a href=\"https:\/\/1phantram.com\/chia-bill-tip\">Chia bill &amp; tip<\/a> \u2014 chia ho\u00e1 \u0111\u01a1n khi \u0103n ngo\u00e0i v\u1edbi nh\u00f3m b\u1ea1n.<\/li>\n<li><a href=\"https:\/\/1phantram.com\/tinh-phan-tram\">T\u00ednh ph\u1ea7n tr\u0103m c\u1ee7a m\u1ed9t s\u1ed1<\/a> \u2014 t\u00ednh nhanh ph\u1ea7n tr\u0103m calo t\u1eebng nh\u00f3m ch\u1ea5t (protein, carb, fat).<\/li>\n<li><a href=\"https:\/\/1phantram.com\/phan-tram-tang-giam\">T\u00ednh ph\u1ea7n tr\u0103m t\u0103ng\/gi\u1ea3m<\/a> \u2014 theo d\u00f5i c\u00e2n n\u1eb7ng \u0111\u00e3 gi\u1ea3m bao nhi\u00eau ph\u1ea7n tr\u0103m so v\u1edbi ban \u0111\u1ea7u.<\/li>\n<li><a href=\"https:\/\/1phantram.com\/lai-kep\">T\u00ednh l\u00e3i k\u00e9p<\/a> \u2014 \u00e1p d\u1ee5ng nguy\u00ean l\u00fd &#8220;c\u1ed9ng d\u1ed3n&#8221; gi\u1ed1ng c\u00e1ch 0,5 kg m\u1ed7i tu\u1ea7n c\u1ed9ng l\u1ea1i th\u00e0nh 24 kg m\u1ed7i n\u0103m.<\/li>\n<\/ul>\n<p>\u0110\u1ecdc th\u00eam h\u01b0\u1edbng d\u1eabn thao t\u00e1c c\u00e1c c\u00f4ng c\u1ee5 kh\u00e1c: <a href=\"https:\/\/1phantram.com\/blog\/huong-dan-luong-net\">h\u01b0\u1edbng d\u1eabn t\u00ednh l\u01b0\u01a1ng Net<\/a>, <a href=\"https:\/\/1phantram.com\/blog\/huong-dan-lai-kep\">h\u01b0\u1edbng d\u1eabn t\u00ednh l\u00e3i k\u00e9p<\/a>, <a href=\"https:\/\/1phantram.com\/blog\/huong-dan-lai-suat-don\">h\u01b0\u1edbng d\u1eabn t\u00ednh l\u00e3i su\u1ea5t \u0111\u01a1n<\/a>, <a href=\"https:\/\/1phantram.com\/blog\/huong-dan-tinh-phan-tram\">h\u01b0\u1edbng d\u1eabn t\u00ednh ph\u1ea7n tr\u0103m c\u1ee7a m\u1ed9t s\u1ed1<\/a>, <a href=\"https:\/\/1phantram.com\/blog\/huong-dan-tim-gia-tri-goc\">h\u01b0\u1edbng d\u1eabn t\u00ecm gi\u00e1 tr\u1ecb g\u1ed1c t\u1eeb ph\u1ea7n tr\u0103m<\/a>.<\/p>\n<p><a href=\"https:\/\/1phantram.com\/bmi\">T\u00ednh BMI v\u00e0 TDEE c\u00e1 nh\u00e2n ngay t\u1ea1i 1phantram.com\/bmi<\/a>.<\/p>\n<h2>C\u00e2u h\u1ecfi th\u01b0\u1eddng g\u1eb7p<\/h2>\n<h3>BMI bao nhi\u00eau l\u00e0 chu\u1ea9n v\u1edbi ng\u01b0\u1eddi Vi\u1ec7t Nam?<\/h3>\n<p>Theo WHO Asia-Pacific, ng\u01b0\u1ee1ng kh\u1ecfe m\u1ea1nh cho ng\u01b0\u1eddi Vi\u1ec7t Nam (v\u00e0 ng\u01b0\u1eddi ch\u00e2u \u00c1 n\u00f3i chung) l\u00e0 18,5 \u2013 22,9. T\u1eeb 23,0 \u2013 24,9 \u0111\u00e3 b\u1eaft \u0111\u1ea7u t\u00ednh l\u00e0 th\u1eeba c\u00e2n, ch\u1eb7t h\u01a1n chu\u1ea9n WHO chung (18,5 \u2013 24,9). V\u00ec v\u1eady n\u1ebfu b\u1ea1n BMI 24, \u0111\u1eebng ch\u1ee7 quan cho l\u00e0 &#8220;v\u1eabn b\u00ecnh th\u01b0\u1eddng&#8221; theo chu\u1ea9n qu\u1ed1c t\u1ebf \u2014 h\u00e3y \u0111\u1ecdc theo b\u1ea3ng Asia-Pacific.<\/p>\n<h3>BMI kh\u00e1c TDEE th\u1ebf n\u00e0o v\u00e0 khi n\u00e0o c\u1ea7n d\u00f9ng c\u1ea3 hai?<\/h3>\n<p>BMI l\u00e0 ch\u1ec9 s\u1ed1 ph\u00e2n lo\u1ea1i c\u00e2n n\u1eb7ng theo chi\u1ec1u cao, c\u00f2n TDEE l\u00e0 l\u01b0\u1ee3ng calo c\u01a1 th\u1ec3 ti\u00eau hao m\u1ed7i ng\u00e0y. BMI cho bi\u1ebft b\u1ea1n \u0111ang \u1edf \u0111\u00e2u; TDEE cho bi\u1ebft b\u1ea1n c\u1ea7n \u0103n bao nhi\u00eau \u0111\u1ec3 gi\u1eef, t\u0103ng ho\u1eb7c gi\u1ea3m. N\u00ean d\u00f9ng c\u1ea3 hai: BMI \u0111\u1ec3 \u0111\u1eb7t m\u1ee5c ti\u00eau (v\u1ec1 ng\u01b0\u1ee1ng b\u00ecnh th\u01b0\u1eddng), TDEE \u0111\u1ec3 x\u00e2y th\u1ef1c \u0111\u01a1n th\u1ef1c hi\u1ec7n m\u1ee5c ti\u00eau \u0111\u00f3.<\/p>\n<h3>C\u00f4ng th\u1ee9c Mifflin-St Jeor t\u00ednh BMR c\u00f3 ch\u00ednh x\u00e1c kh\u00f4ng?<\/h3>\n<p>Mifflin-St Jeor \u0111\u01b0\u1ee3c xu\u1ea5t b\u1ea3n n\u0103m 1990, hi\u1ec7n l\u00e0 c\u00f4ng th\u1ee9c \u0111\u01b0\u1ee3c Hi\u1ec7p h\u1ed9i Dinh d\u01b0\u1ee1ng Hoa K\u1ef3 (Academy of Nutrition and Dietetics) khuy\u1ebfn ngh\u1ecb v\u00ec sai s\u1ed1 nh\u1ecf nh\u1ea5t so v\u1edbi \u0111o l\u01b0\u1eddng th\u1ef1c t\u1ebf (kho\u1ea3ng \u00b110%). So v\u1edbi c\u00f4ng th\u1ee9c Harris-Benedict c\u0169, Mifflin-St Jeor s\u00e1t h\u01a1n v\u1edbi d\u00e2n s\u1ed1 hi\u1ec7n \u0111\u1ea1i c\u00f3 t\u1ef7 l\u1ec7 b\u00e9o ph\u00ec cao h\u01a1n.<\/p>\n<h3>Gi\u1ea3m 5 kg trong bao l\u00e2u l\u00e0 an to\u00e0n?<\/h3>\n<p>T\u1ed1c \u0111\u1ed9 an to\u00e0n l\u00e0 0,5 kg\/tu\u1ea7n b\u1eb1ng c\u00e1ch th\u00e2m h\u1ee5t 500 kcal\/ng\u00e0y (500 \u00d7 7 \u2248 3.500 kcal \u2248 0,45 kg m\u1ee1). V\u1eady gi\u1ea3m 5 kg c\u1ea7n kho\u1ea3ng 10\u201312 tu\u1ea7n. Gi\u1ea3m nhanh h\u01a1n th\u01b0\u1eddng l\u00e0 m\u1ea5t n\u01b0\u1edbc v\u00e0 c\u01a1, d\u1ec5 t\u0103ng l\u1ea1i. B\u1ea1n c\u00f3 th\u1ec3 k\u1ebft h\u1ee3p c\u1eaft \u0103n (300 kcal) v\u00e0 t\u0103ng v\u1eadn \u0111\u1ed9ng (200 kcal) \u0111\u1ec3 d\u1ec5 duy tr\u00ec h\u01a1n c\u1eaft \u0103n ho\u00e0n to\u00e0n.<\/p>\n<h3>T\u00f4i c\u00f3 n\u00ean nh\u1ecbn \u0103n 1.000 kcal\/ng\u00e0y \u0111\u1ec3 gi\u1ea3m nhanh?<\/h3>\n<p>Kh\u00f4ng n\u00ean. Ng\u01b0\u1ee1ng calo t\u1ed1i thi\u1ec3u \u0111\u1ec3 b\u1ea3o v\u1ec7 chuy\u1ec3n h\u00f3a l\u00e0 1.200 kcal\/ng\u00e0y cho n\u1eef v\u00e0 1.500 kcal\/ng\u00e0y cho nam. \u0102n d\u01b0\u1edbi ng\u01b0\u1ee1ng n\u00e0y l\u00e2u ng\u00e0y g\u00e2y t\u1ee5t c\u01a1, r\u1ed1i lo\u1ea1n kinh nguy\u1ec7t, s\u1ecfi m\u1eadt, r\u1ee5ng t\u00f3c v\u00e0 hi\u1ec7u \u1ee9ng yo-yo. N\u1ebfu c\u00f4ng c\u1ee5 tr\u1ea3 v\u1ec1 calo m\u1ee5c ti\u00eau d\u01b0\u1edbi ng\u01b0\u1ee1ng, h\u00e3y ch\u1ecdn t\u1ed1c \u0111\u1ed9 gi\u1ea3m ch\u1eadm h\u01a1n ho\u1eb7c t\u0103ng v\u1eadn \u0111\u1ed9ng.<\/p>\n<h3>BMI c\u00f3 \u00e1p d\u1ee5ng \u0111\u01b0\u1ee3c cho ng\u01b0\u1eddi t\u1eadp gym nhi\u1ec1u c\u01a1 kh\u00f4ng?<\/h3>\n<p>BMI kh\u00f4ng ph\u00e2n bi\u1ec7t c\u01a1 v\u00e0 m\u1ee1. Ng\u01b0\u1eddi t\u1eadp t\u1ea1 l\u00e2u n\u0103m c\u00f3 BMI 26\u201328 v\u1eabn c\u00f3 th\u1ec3 kh\u1ecfe m\u1ea1nh v\u00ec t\u1ef7 l\u1ec7 c\u01a1 cao. V\u1edbi nh\u00f3m n\u00e0y, h\u00e3y \u0111o th\u00eam t\u1ef7 l\u1ec7 m\u1ee1 c\u01a1 th\u1ec3 (body fat %) b\u1eb1ng c\u00e2n \u0111i\u1ec7n t\u1eed ho\u1eb7c InBody \u0111\u1ec3 c\u00f3 b\u1ee9c tranh ch\u00ednh x\u00e1c. BMI v\u1eabn h\u1eefu \u00edch nh\u01b0 b\u01b0\u1edbc s\u00e0ng l\u1ecdc \u0111\u1ea7u ti\u00ean nh\u01b0ng kh\u00f4ng ph\u1ea3i ch\u1ea9n \u0111o\u00e1n cu\u1ed1i c\u00f9ng.<\/p>\n<p><script type=\"application\/ld+json\">\n{\n  \"@context\": \"https:\/\/schema.org\",\n  \"@type\": \"HowTo\",\n  \"name\": \"C\u00e1ch t\u00ednh BMI chu\u1ea9n ch\u00e2u \u00c1 v\u00e0 TDEE b\u1eb1ng 1phantram.com\",\n  \"description\": \"H\u01b0\u1edbng d\u1eabn t\u1eebng b\u01b0\u1edbc t\u00ednh BMI chu\u1ea9n ch\u00e2u \u00c1 (WHO Asia-Pacific) v\u00e0 TDEE theo c\u00f4ng th\u1ee9c Mifflin-St Jeor tr\u00ean c\u00f4ng c\u1ee5 1phantram.com \u2014 bao g\u1ed3m ch\u1ecdn h\u1ec7 s\u1ed1 v\u1eadn \u0111\u1ed9ng v\u00e0 \u0111\u1ecdc l\u1ed9 tr\u00ecnh gi\u1ea3m c\u00e2n an to\u00e0n.\",\n  \"totalTime\": \"PT2M\",\n  \"tool\": [{\"@type\": \"HowToTool\", \"name\": \"C\u00f4ng c\u1ee5 T\u00ednh BMI & TDEE 1phantram.com\"}],\n  \"step\": [\n    {\n      \"@type\": \"HowToStep\",\n      \"position\": 1,\n      \"name\": \"M\u1edf c\u00f4ng c\u1ee5 t\u00ednh BMI\",\n      \"text\": \"Truy c\u1eadp 1phantram.com\/bmi v\u00e0 l\u00e0m quen 4 \u00f4 nh\u1eadp c\u00f9ng n\u00fat ch\u1ecdn h\u1ec7 s\u1ed1 v\u1eadn \u0111\u1ed9ng.\",\n      \"url\": \"https:\/\/1phantram.com\/bmi\",\n      \"image\": \"https:\/\/1phantram.com\/blog\/wp-content\/uploads\/2026\/08\/bmi-01-start.png\"\n    },\n    {\n      \"@type\": \"HowToStep\",\n      \"position\": 2,\n      \"name\": \"Nh\u1eadp chi\u1ec1u cao v\u00e0 c\u00e2n n\u1eb7ng\",\n      \"text\": \"G\u00f5 chi\u1ec1u cao (v\u00ed d\u1ee5 165 cm) v\u00e0 c\u00e2n n\u1eb7ng (v\u00ed d\u1ee5 65 kg). 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Nh\u00f3m n\u00e0y n\u00ean \u0111o th\u00eam t\u1ef7 l\u1ec7 m\u1ee1 c\u01a1 th\u1ec3 b\u1eb1ng c\u00e2n \u0111i\u1ec7n t\u1eed ho\u1eb7c InBody \u0111\u1ec3 c\u00f3 b\u1ee9c tranh ch\u00ednh x\u00e1c.\"}\n    }\n  ]\n}\n<\/script><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Tr\u1ea3 l\u1eddi nhanh: BMI (Body Mass Index \u2014 ch\u1ec9 s\u1ed1 kh\u1ed1i c\u01a1 th\u1ec3) \u0111\u01b0\u1ee3c t\u00ednh b\u1eb1ng c\u00f4ng th\u1ee9c c\u00e2n n\u1eb7ng (kg) chia cho b\u00ecnh ph\u01b0\u01a1ng&#8230;<\/p>\n","protected":false},"author":1,"featured_media":1563,"comment_status":"","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"rank_math_title":"C\u00e1ch t\u00ednh BMI chu\u1ea9n ch\u00e2u \u00c1 v\u00e0 TDEE calo | 1Ph\u1ea7n Tr\u0103m","rank_math_description":"H\u01b0\u1edbng d\u1eabn chi ti\u1ebft v\u1ec1 bmi chu\u1ea9n ch\u00e2u \u00e1 v\u00e0 tdee calo: c\u00f4ng th\u1ee9c, v\u00ed d\u1ee5 th\u1ef1c t\u1ebf, m\u1eb9o v\u00e0 c\u00f4ng c\u1ee5 t\u00ednh online mi\u1ec5n ph\u00ed t\u1ea1i 1phantram.com.","rank_math_focus_keyword":"bmi chu\u1ea9n ch\u00e2u \u00e1 v\u00e0 tdee calo","footnotes":""},"categories":[1],"tags":[],"class_list":["post-1562","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-huong-dan"],"_links":{"self":[{"href":"https:\/\/1phantram.com\/blog\/wp-json\/wp\/v2\/posts\/1562","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/1phantram.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/1phantram.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/1phantram.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/1phantram.com\/blog\/wp-json\/wp\/v2\/comments?post=1562"}],"version-history":[{"count":0,"href":"https:\/\/1phantram.com\/blog\/wp-json\/wp\/v2\/posts\/1562\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/1phantram.com\/blog\/wp-json\/wp\/v2\/media\/1563"}],"wp:attachment":[{"href":"https:\/\/1phantram.com\/blog\/wp-json\/wp\/v2\/media?parent=1562"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/1phantram.com\/blog\/wp-json\/wp\/v2\/categories?post=1562"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/1phantram.com\/blog\/wp-json\/wp\/v2\/tags?post=1562"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}