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BMR (đốt cơ bản): ~1.300 kcal
TDEE (có làm ca đêm + gym): ~1.900 kcal
👉 Calo giảm cân lý tưởng: 1.400 – 1.500 kcal/ngày
⏳ Tốc độ giảm: 0.5–0.7kg/tuần
➡️ Xuống 55kg trong 6–8 tuần, da không xấu, không mệt.
KHUNG GIỜ ĂN CHUẨN
🕔20h40 – 21h (Bữa chính – 500 kcal)
🕔1h – 2h sáng (Bữa phụ – 200 kcal)
🏋️ 9h – 9h15 (Trước gym – 100 kcal)
🍽 10h45 – 11h (Sau gym – 350–400 kcal)
⚠️ Cực kỳ quan trọng cho nữ
❌ Không ăn sau 11h trưa
❌ Trà sữa, bánh ngọt = cản giảm mỡ
✅ Uống ≥ 2L nước
✅ Gym:
3–4 buổi tạ
1–2 buổi cardio nhẹ (đi bộ, đạp xe)
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