{"id":1646,"date":"2026-07-15T22:42:13","date_gmt":"2026-07-15T22:42:13","guid":{"rendered":"https:\/\/lifestyleinfo.kr\/%ec%b9%bc%eb%a1%9c%eb%a6%ac%ea%b3%84%ec%82%b0%ea%b8%b0%ea%b0%80-%ec%95%88-%ec%95%8c%eb%a0%a4%ec%a3%bc%eb%8a%94-%ea%b2%83-%ea%b8%b0%ec%b4%88%eb%8c%80%ec%82%ac%eb%9f%89%c2%b7tdee-%ed%95%98%eb%a3%a8\/"},"modified":"2026-07-15T22:42:13","modified_gmt":"2026-07-15T22:42:13","slug":"%ec%b9%bc%eb%a1%9c%eb%a6%ac%ea%b3%84%ec%82%b0%ea%b8%b0%ea%b0%80-%ec%95%88-%ec%95%8c%eb%a0%a4%ec%a3%bc%eb%8a%94-%ea%b2%83-%ea%b8%b0%ec%b4%88%eb%8c%80%ec%82%ac%eb%9f%89%c2%b7tdee-%ed%95%98%eb%a3%a8","status":"publish","type":"post","link":"https:\/\/lifestyleinfo.kr\/?p=1646","title":{"rendered":"\uce7c\ub85c\ub9ac\uacc4\uc0b0\uae30\uac00 \uc548 \uc54c\ub824\uc8fc\ub294 \uac83 \uae30\ucd08\ub300\uc0ac\ub7c9\u00b7TDEE \ud558\ub8e8 \uad8c\uc7a5 \uce7c\ub85c\ub9ac \uacc4\uc0b0\ubc95"},"content":{"rendered":"<style>\n*{box-sizing:border-box;margin:0;padding:0}\nbody{font-family:'Noto Sans KR',sans-serif;color:#1a1a1a;background:#fff;line-height:1.8}\n.wrap{max-width:720px;margin:0 auto;padding:20px 16px 60px}\n.hero{background:linear-gradient(135deg,#1a3a1a 0%,#2d5a27 60%,#4a7c3f 100%);\n  color:#fff;padding:40px 24px;border-radius:16px;text-align:center;margin-bottom:32px}\n.hero h1{font-size:1.86rem;font-weight:800;line-height:1.35;margin-bottom:10px}\n.hero p{font-size:1.14rem;opacity:.88}\n.badge{display:inline-block;background:#f0c040;color:#1a1a1a;font-size:.86rem;\n  font-weight:700;padding:3px 10px;border-radius:20px;margin-bottom:12px;letter-spacing:.04em}\nh2{font-size:1.42rem;font-weight:700;color:#1a3a1a;margin:32px 0 10px;\n  padding-left:12px;border-left:4px solid #4a7c3f}\nh3{font-size:1.22rem;font-weight:700;color:#2d5a27;margin:22px 0 8px}\np{margin-bottom:14px;font-size:1.15rem;color:#333;line-height:1.85}\n.card{background:#f8fdf5;border:1px solid #d4e8c9;border-radius:12px;padding:20px;margin:20px 0}\n.card ul{padding-left:18px}\n.card li{margin-bottom:9px;font-size:1.13rem;color:#2d2d2d;line-height:1.7}\n.tip{background:#fffbe6;border-left:4px solid #f0c040;padding:14px 16px;\n  border-radius:0 8px 8px 0;margin:16px 0;font-size:1.12rem}\n.info-box{background:#f0f7ff;border:1px solid #b8d8f8;border-radius:12px;\n  padding:18px 20px;margin:20px 0;font-size:1.12rem;color:#1a3060}\n.step{display:flex;gap:14px;align-items:flex-start;margin:14px 0}\n.step-num{background:#4a7c3f;color:#fff;width:30px;height:30px;border-radius:50%;\n  display:flex;align-items:center;justify-content:center;font-size:.98rem;\n  font-weight:700;flex-shrink:0;margin-top:2px}\n.step-body{flex:1;font-size:1.12rem;color:#2d2d2d;line-height:1.75}\n.step-body strong{color:#1a3a1a;display:block;margin-bottom:4px}\ntable{width:100%;border-collapse:collapse;margin:16px 0;font-size:1.08rem}\nth{background:#2d5a27;color:#fff;padding:10px 12px;text-align:left}\ntd{padding:9px 12px;border-bottom:1px solid #e0e0e0;line-height:1.65}\ntr:nth-child(even) td{background:#f5faf2}\n.warn{background:#fff3f0;border:1px solid #ffb3a7;border-radius:10px;\n  padding:14px 16px;margin:16px 0;font-size:1.10rem;color:#c0392b}\n.nutri-grid{display:grid;grid-template-columns:repeat(2,1fr);gap:12px;margin:20px 0}\n.nutri-item{background:#fff;border:1px solid #d4e8c9;border-radius:10px;\n  padding:14px;text-align:center}\n.nutri-item .val{font-size:1.56rem;font-weight:800;color:#2d5a27}\n.nutri-item .label{font-size:.96rem;color:#666;margin-top:4px}\n.nutri-item .desc{font-size:.94rem;color:#888;margin-top:6px;line-height:1.5}\n.faq-q{font-weight:700;color:#1a3a1a;font-size:1.15rem;margin-top:18px;\n  padding:10px 14px;background:#f0f7ea;border-radius:8px 8px 0 0}\n.faq-a{font-size:1.12rem;color:#333;padding:10px 14px;\n  background:#fafff6;border:1px solid #d4e8c9;border-radius:0 0 8px 8px;\n  border-top:none;line-height:1.75}\n.cta{background:linear-gradient(135deg,#1a3a1a,#4a7c3f);color:#fff;\n  text-align:center;padding:30px 20px;border-radius:14px;margin-top:36px}\n.cta-btn{display:inline-block;background:#f0c040;color:#1a1a1a;font-weight:800;\n  font-size:1.22rem;padding:13px 36px;border-radius:30px;text-decoration:none;\n  margin-top:14px;letter-spacing:.02em}\nimg.post-img{width:100%;border-radius:12px;margin:20px 0;\n  box-shadow:0 2px 16px rgba(0,0,0,.12)}\n.img-caption{text-align:center;font-size:.96rem;color:#888;margin-top:-12px;margin-bottom:20px}\n<\/style>\n<div class=\"wrap\">\n<div class=\"hero\"><span class=\"badge\">\uc694\ub9ac \u00b7 \uc601\uc591<\/span><\/p>\n<h1>\uce7c\ub85c\ub9ac\uacc4\uc0b0\uae30\uac00 \uc548 \uc54c\ub824\uc8fc\ub294 \uac83 \uae30\ucd08\ub300\uc0ac\ub7c9\u00b7TDEE \ud558\ub8e8 \uad8c\uc7a5 \uce7c\ub85c\ub9ac \uacc4\uc0b0\ubc95<\/h1>\n<p><strong>\uae30\ucd08\ub300\uc0ac\ub7c9(BMR)<\/strong>\uc740 \uccb4\uc911\u00b7\ud0a4\u00b7\ub098\uc774\ub9cc \uc788\uc73c\uba74 \uc190\uc73c\ub85c \uc9c1\uc811 \uad6c\ud560 \uc218 \uc788\uace0, \uc5ec\uae30\uc5d0 <strong>\ud65c\ub3d9\uacc4\uc218<\/strong>\ub97c \uacf1\ud558\uba74 \ud558\ub8e8 \uad8c\uc7a5 \uce7c\ub85c\ub9ac\uc778 <strong>TDEE<\/strong>\uac00 \ub098\uc640\uc694. \uacc4\uc0b0\uae30\uac00 \uc22b\uc790\ub9cc \ub358\uc838\uc8fc\uace0 \ub118\uc5b4\uac00\ub294 \uadf8 \uc774\ud6c4 \uc774\uc57c\uae30\ub97c \uc624\ub298 \ud480\uc5b4\ub4dc\ub9b4\uac8c\uc694.<\/p>\n<\/div>\n<p><img decoding=\"async\" class=\"post-img\" src=\"https:\/\/img.aispacefactory.net\/hokfood\/blog\/scout-20260716-04\/hero.jpg\" alt=\"\uce7c\ub85c\ub9ac\uacc4\uc0b0\uae30\uac00 \uc548 \uc54c\ub824\uc8fc\ub294 \uac83\n\uae30\ucd08\ub300\uc0ac\ub7c9\u00b7TDEE \ud558\ub8e8 \uad8c\uc7a5 \uce7c\ub85c\ub9ac \uacc4\uc0b0\ubc95\"><\/p>\n<p>\ub2e4\uc774\uc5b4\ud2b8 \uc571\uc5d0 \ud0a4\u00b7\ubab8\ubb34\uac8c \ub123\uace0 &#8216;\ud558\ub8e8 1,341kcal \ub4dc\uc138\uc694&#8217; \uc22b\uc790\ub9cc \ubc1b\uc544\ubcf4\uc2e0 \uc801 \uc788\uc73c\uc2dc\uc8e0. \uadfc\ub370 \uadf8 \uc22b\uc790\uac00 \uc5b4\ub514\uc11c \ub098\uc628 \uac74\uc9c0\ub294 \uc544\ubb34\ub3c4 \uc124\uba85\uc744 \uc548 \ud574\uc918\uc694. \uc800\ub3c4 \ucc98\uc74c \uacc4\uc0b0\uae30 \ub3cc\ub838\uc744 \ub54c &#8216;\uc774 \uc22b\uc790\ub97c \uc65c \ubbff\uc5b4\uc57c \ud558\uc9c0&#8217; \uc2f6\uc5c8\uac70\ub4e0\uc694. \uc624\ub298\uc740 \uacc4\uc0b0\uae30 \ub4a4\uc5d0 \uc228\uc740 \uacf5\uc2dd\uc744 \uc190\uc73c\ub85c \uc9c1\uc811 \ud480\uc5b4\uc11c, \uacc4\uc0b0\uae30 \uc5c6\uc774\ub3c4 \ub0b4 \uc22b\uc790\ub97c \uc2a4\uc2a4\ub85c \uc774\ud574\ud560 \uc218 \uc788\uac8c \ud574\ub4dc\ub9b4\uac8c\uc694. 33\uc138, 162cm, 58kg \uc5ec\uc131\ubd84\uc744 \uc608\uc2dc\ub85c \ucc98\uc74c\ubd80\ud130 \ub05d\uae4c\uc9c0 \uac19\uc774 \uacc4\uc0b0\ud574\ubcfc\uac8c\uc694.<\/p>\n<div class=\"step\">\n<div class=\"step-num\">1<\/div>\n<div class=\"step-body\"><strong>\uae30\ucd08\ub300\uc0ac\ub7c9, \uacc4\uc0b0\uae30 \uc5c6\uc774 \uc9c1\uc811 \uad6c\ud560 \uc218 \uc788\ub098\uc694?<\/strong><\/p>\n<p>\ub124, Mifflin-St Jeor \uacf5\uc2dd\ub9cc \uc54c\uba74 \uacc4\uc0b0\uae30 \uc5c6\uc774\ub3c4 3\ucd08\uba74 \uad6c\ud560 \uc218 \uc788\uc5b4\uc694. \uc5ec\uc131\uc740 <strong>10\u00d7\uccb4\uc911(kg) + 6.25\u00d7\ud0a4(cm) \u2212 5\u00d7\ub098\uc774 \u2212 161<\/strong>, \ub0a8\uc131\uc740 \ub9c8\uc9c0\ub9c9\uc5d0 \u2212161 \ub300\uc2e0 <strong>+5<\/strong>\ub97c \ub123\uc73c\uba74 \ub429\ub2c8\ub2e4. 33\uc138, 162cm, 58kg \uc5ec\uc131\uc774\ub77c\uba74 580(10\u00d758) + 1,012.5(6.25\u00d7162) \u2212 165(5\u00d733) \u2212 161\uc744 \uacc4\uc0b0\ud574\uc11c <strong>\uc57d 1,267kcal<\/strong>\uac00 \ub098\uc640\uc694. \uc815\ud655\ud788\ub294 1,266.5\uc778\ub370, \ubd80\ub97c \ub550 \ud3b8\ud558\uac8c \uc57d 1,267\uc774\ub77c \ud560\uac8c\uc694(\uacc4\uc0b0\uc740 1,266.5\ub85c \uc774\uc5b4\uac11\ub2c8\ub2e4). \uc774\uac8c \uc228\ub9cc \uc26c\uace0 \uac00\ub9cc\ud788 \uc788\uc5b4\ub3c4 \uc4f0\ub294 \uc5d0\ub108\uc9c0, \uae30\ucd08\ub300\uc0ac\ub7c9\uc774\uc5d0\uc694.<\/p>\n<p>\uadf8\ub7f0\ub370 \ub2e4\ub978 \uc571\uc5d0 \ub611\uac19\uc740 \ud0a4\u00b7\ubab8\ubb34\uac8c\ub97c \ub123\uc5c8\ub294\ub370 \uc22b\uc790\uac00 \ub2e4\ub974\uac8c \ub098\uc628 \uacbd\ud5d8 \uc788\uc73c\uc2e4 \uac70\uc608\uc694. \uadf8\uac74 \uc571\ub9c8\ub2e4 <strong>\ucc44\ud0dd\ud55c \uacf5\uc2dd\uc774 \ub2e4\ub974\uae30 \ub54c\ubb38<\/strong>\uc774\uc5d0\uc694. \uc624\ub798\ub41c \uacc4\uc0b0\uae30\ub4e4\uc740 1919\ub144\uc5d0 \ub9cc\ub4e4\uc5b4\uc9c4 \ud574\ub9ac\uc2a4-\ubca0\ub124\ub515\ud2b8 \uacf5\uc2dd\uc744 \uc4f0\ub294\ub370, \uc774 \uacf5\uc2dd\uc740 \uc694\uc998 \uc0ac\ub78c \uae30\uc900\uc73c\ub85c\ub294 \uc2e4\uc81c\ubcf4\ub2e4 5~15% \uc815\ub3c4 \ub192\uac8c \ub098\uc624\ub294 \uacbd\ud5a5\uc774 \uc788\uc5b4\uc694. \ubc18\uba74 1990\ub144\uc5d0 \ub098\uc628 Mifflin-St Jeor \uacf5\uc2dd\uc740 \uc2e4\uce21\uce58\uc640 \ube44\uad50\ud588\uc744 \ub54c \uc624\ucc28\ubc94\uc704 \uc548\uc5d0 \ub4e4\uc5b4\ub9de\ub294 \ube44\uc728\uc774 \ub354 \ub192\ub2e4\uace0 \uc54c\ub824\uc838 \uc788\uc5b4\uc11c, \uc694\uc998\uc740 \uc774\ucabd\uc744 \ub354 \uc2e0\ub8b0\ud560 \ub9cc\ud55c \uae30\uc900\uc73c\ub85c \ubd05\ub2c8\ub2e4. \uc22b\uc790\uac00 \ub2e4\ub974\ub2e4\uace0 \uacc4\uc0b0\uae30\uac00 \uace0\uc7a5\ub09c \uac8c \uc544\ub2c8\ub77c, \uadf8\ub0e5 \uc4f0\ub294 \uacf5\uc2dd\uc774 \ub2e4\ub978 \uac83\ubfd0\uc774\uc5d0\uc694.<\/p>\n<\/div>\n<\/div>\n<div class=\"step\">\n<div class=\"step-num\">2<\/div>\n<div class=\"step-body\"><strong>\uc5ec\uae30\uc5d0 \ubb58 \uacf1\ud574\uc57c \ud558\ub8e8 \uad8c\uc7a5 \uce7c\ub85c\ub9ac(TDEE)\uac00 \ub418\ub098\uc694?<\/strong><\/p>\n<p>\uae30\ucd08\ub300\uc0ac\ub7c9\uc5d0 <strong>\ud65c\ub3d9\ub300\uc0ac\ub7c9<\/strong>\uc774 \ub354\ud574\uc9c4 \uac12\uc774 TDEE\uc778\ub370, \uc774 \ud65c\ub3d9\ub300\uc0ac\ub7c9 \ubaab\uc744 \uac04\ub2e8\ud788 \ubc18\uc601\ud558\ub824\uace0 \uc4f0\ub294 \uac8c <strong>\ud65c\ub3d9\uacc4\uc218<\/strong>\uc608\uc694. \uadf8\ub798\uc11c \uae30\ucd08\ub300\uc0ac\ub7c9\uc5d0 \ud65c\ub3d9\uacc4\uc218\ub97c \uacf1\ud558\uba74 \ud558\ub8e8 \uad8c\uc7a5 \uce7c\ub85c\ub9ac, \uc989 TDEE\uac00 \ub098\uc635\ub2c8\ub2e4. \ud65c\ub3d9\uacc4\uc218\ub294 \ud3c9\uc18c \uc6c0\uc9c1\uc784 \uc815\ub3c4\uc5d0 \ub530\ub77c <strong>\uac70\uc758 \uc548 \uc6c0\uc9c1\uc774\uba74 \u00d71.2(\uc88c\uc2dd\uadfc\ubb34), \uac00\ubcbc\uc6b4 \uc6b4\ub3d9\uc744 \uc8fc 1~3\uc77c \ud558\uba74 \u00d71.375, \uc911\uac15\ub3c4 \uc6b4\ub3d9\uc744 \uc8fc 3~5\uc77c \ud558\uba74 \u00d71.55, \uace0\uac15\ub3c4 \uc6b4\ub3d9\uc744 \uc8fc 6~7\uc77c \ud558\uba74 \u00d71.725, \uace0\uac15\ub3c4 \uc6b4\ub3d9\uc5d0 \uc721\uccb4\ub178\ub3d9\uae4c\uc9c0 \uacb9\uce58\uba74 \u00d71.9<\/strong>\ub97c \uacf1\ud569\ub2c8\ub2e4. \ub531 \ub5a8\uc5b4\uc9c0\ub294 \uacf5\uc2dd\uc774\ub77c\uae30\ubcf4\ub2e4 \uc77c\ubc18\uc801\uc73c\ub85c \ud1b5\uc6a9\ub418\ub294 \uadfc\uc0ac \uae30\uc900\uc774\ub2c8 \ucc38\uace0\uc6a9\uc73c\ub85c \ubd10\uc8fc\uc138\uc694.<\/p>\n<p>\uc544\uae4c \uadf8 \uc5ec\uc131\ubd84\uc774 \uc8fc 2~3\ud68c \uac00\ubccd\uac8c \uc6b4\ub3d9\ud558\uc2e0\ub2e4\uba74 \u00d71.375\ub97c \uacf1\ud574\uc11c 1,266.5 \u00d7 1.375 \u2252 <strong>1,741kcal<\/strong>\uac00 \ud558\ub8e8 \uad8c\uc7a5 \uce7c\ub85c\ub9ac(TDEE)\uc608\uc694. \ucc38\uace0\ub85c \uac19\uc740 \uc0ac\ub78c\uc774\ub77c\ub3c4 \uc88c\uc2dd(\u00d71.2)\uc774\uba74 1,520kcal, \ubcf4\ud1b5 \ud65c\ub3d9(\u00d71.55)\uc774\uba74 1,963kcal\ub85c \ud6cc\uca4d \ub2ec\ub77c\uc9c0\ub2c8, \ub0b4\uac00 \uc2e4\uc81c\ub85c \uc5bc\ub9c8\ub098 \uc6c0\uc9c1\uc774\ub294 \uc0ac\ub78c\uc778\uc9c0 \uc194\uc9c1\ud558\uac8c \ud310\ub2e8\ud558\ub294 \uac8c \uba3c\uc800\uc608\uc694.<\/p>\n<div class=\"warn\"><strong>\uc8fc\uc758<\/strong> \ud5ec\uc2a4\uc7a5 \uc8fc 4\ud68c \ub2e4\ub2cc\ub2e4\uace0 \ubb34\uc870\uac74 \u00d71.55\ub97c \uacf1\ud558\uba74 \uacfc\ub300\ud3c9\uac00\uc77c \uc218 \uc788\uc5b4\uc694. \uc6b4\ub3d9\ud558\ub294 \uc2dc\uac04 \ube7c\uace0 \ub098\uba38\uc9c0 20\uc2dc\uac04 \ub118\uac8c \ucc45\uc0c1\uc5d0 \uc549\uc544\uc788\ub2e4\uba74 \uc2e4\uc81c\ub85c\ub294 \u00d71.375\uc5d0 \ub354 \uac00\uae4c\uc6b8 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \ud65c\ub3d9\uacc4\uc218\ub97c \ubd80\ud480\ub9ac\ub294 \uac8c \uac00\uc7a5 \ud754\ud55c \uc2e4\uc218\uc608\uc694.<\/div>\n<\/div>\n<\/div>\n<p><img decoding=\"async\" class=\"post-img\" src=\"https:\/\/img.aispacefactory.net\/hokfood\/blog\/scout-20260716-04\/body.jpg\" alt=\"\uae30\ucd08\ub300\uc0ac\ub7c9\uc5d0 \ud65c\ub3d9\uacc4\uc218\ub97c \uacf1\ud574 \ud558\ub8e8 \uad8c\uc7a5 \uce7c\ub85c\ub9ac(TDEE)\ub97c \uacc4\uc0b0\ud558\ub294 \uacfc\uc815\"><\/p>\n<div class=\"step\">\n<div class=\"step-num\">3<\/div>\n<div class=\"step-body\"><strong>\uadf8\ub798\uc11c \uc800\ub294 \ud558\ub8e8 \uba87 \uce7c\ub85c\ub9ac \uba39\uc5b4\uc57c \ud558\ub098\uc694?<\/strong><\/p>\n<p>TDEE\uc5d0\uc11c 300~500kcal \uc815\ub3c4\ub97c \ube7c\ub294 \uac8c \ud754\ud55c \uac10\ub7c9 \uc2dc\uc791\uc810\uc774\uc5d0\uc694. \uc544\uae4c \uad6c\ud55c TDEE 1,741kcal\uc5d0\uc11c 400kcal\ub97c \ube7c\uba74 <strong>\uc57d 1,341kcal<\/strong>\uac00 \ub098\uc624\ub294\ub370, &#8216;7,700kcal\ub97c \uc904\uc774\uba74 \uc9c0\ubc29 1kg\uc774 \ube60\uc9c4\ub2e4&#8217;\ub294 \uacc4\uc0b0\uc744 \uadfc\uac70\ub85c \ud558\ub8e8 500kcal \uc801\uc790\uba74 \uc77c\uc8fc\uc77c\uc5d0 <strong>0.45kg \uc815\ub3c4<\/strong> \ube60\uc9c4\ub2e4\uace0\ub4e4 \ud558\uc8e0. \uc774\uac74 \uc5b4\ub514\uae4c\uc9c0\ub098 \ucd9c\ubc1c\uc120\uc73c\ub85c \uc0bc\uc744 \uadfc\uc0ac\uce58\uc608\uc694. \uc2e4\uc81c\ub85c\ub294 \uccb4\uc911\uc774 \uc904\uc5b4\ub4e4\uc218\ub85d \ubab8\uc774 \uc801\uc740 \uc5d0\ub108\uc9c0\uc5d0 \uc801\uc751\ud574\uc11c \ub300\uc0ac\ub7c9 \uc790\uccb4\uac00 \ub0ae\uc544\uc9c0\ub294 \uac8c \uc790\uc5f0\uc2a4\ub7ec\uc6b4 \uc0dd\ub9ac\ubc18\uc751\uc774\ub77c, \uac19\uc740 \uce7c\ub85c\ub9ac \uc801\uc790\ub85c\ub3c4 \uc2dc\uac04\uc774 \uac08\uc218\ub85d \uac10\ub7c9 \uc18d\ub3c4\uac00 \ub454\ud574\uc9c8 \uc218 \uc788\uc5b4\uc694. \ub2e4\uc774\uc5b4\ud2b8 \ucd08\ubc18 1~2\uc8fc\uc5d0 \ud6c5 \ube60\uc9c0\ub294 \uccb4\uc911\ub3c4 \uc9c0\ubc29\ubcf4\ub2e4\ub294 \uae00\ub9ac\ucf54\uac90\uacfc \uc218\ubd84\uc774 \ube60\uc9c0\ub294 \ube44\uc911\uc774 \ucee4\uc11c, \uadf8 \uc18d\ub3c4\uac00 \uacc4\uc18d \uc774\uc5b4\uc9c8 \uac70\ub77c \uae30\ub300\ud558\uc2dc\uba74 \uace4\ub780\ud574\uc694.<\/p>\n<p>\uc5ec\uae30\uc11c \uaf2d \uc9da\uace0 \uc2f6\uc740 \uac8c \uc788\uc5b4\uc694. \ubc29\uae08 \uad6c\ud55c 1,341kcal\ub294 \uae30\ucd08\ub300\uc0ac\ub7c9 1,267kcal\ubcf4\ub2e4 <strong>\ub354 \ub192\uc2b5\ub2c8\ub2e4.<\/strong> \ub9ce\uc740 \ubd84\ub4e4\uc774 \ube68\ub9ac \ube7c\uace0 \uc2f6\uc740 \ub9c8\uc74c\uc5d0 \uae30\ucd08\ub300\uc0ac\ub7c9 \uc544\ub798\ub85c \ud655 \uc904\uc5ec\ubc84\ub9ac\ub294\ub370, \uadf8\ub807\uac8c \ud558\uba74 \ubab8\uc774 \uc5d0\ub108\uc9c0 \ubd80\uc871 \uc0c1\ud0dc\ub85c \uc778\uc2dd\ud574\uc11c \ub300\uc0ac\uac00 \ub354 \ud06c\uac8c \ub0ae\uc544\uc9c0\uac70\ub098 \uadfc\uc721 \ub2e8\ubc31\uc9c8\uae4c\uc9c0 \ub04c\uc5b4\ub2e4 \uc4f0\ub294 \uacbd\ud5a5\uc774 \ub098\ud0c0\ub0a0 \uc218 \uc788\uace0, \ube44\ud0c0\ubbfc\u00b7\ubbf8\ub124\ub784 \uac19\uc740 \ubbf8\ub7c9\uc601\uc591\uc18c\uac00 \ubd80\uc871\ud574\uc9c8 \uc704\ud5d8\ub3c4 \uc788\uc5b4\uc694. \uc22b\uc790\ub97c \ud655 \uc904\uc774\uae30\ubcf4\ub2e4 \uae30\ucd08\ub300\uc0ac\ub7c9 \uc704\uc5d0\uc11c \uc801\ub2f9\ud788 \uc801\uc790\ub97c \ub0b4\ub294 \ud3b8\uc774 \uc624\ub798 \uc720\uc9c0\ud558\uae30\uc5d4 \ub354 \uc720\ub9ac\ud574\uc694.<\/p>\n<p>\ud0c4\ub2e8\uc9c0 \ubc30\ubd84\uc5d0\uc11c\ub294 \ub2e8\ubc31\uc9c8\uc744 \uba3c\uc800 \uc815\ud558\uace0 \uc2dc\uc791\ud558\uc2dc\uae38 \uad8c\ud574\uc694. \uc800\ud56d\uc6b4\ub3d9(\uadfc\ub825\uc6b4\ub3d9)\uc744 \ubcd1\ud589\ud558\uc2e0\ub2e4\uba74 \uccb4\uc911 1kg\ub2f9 1.6~2.2g \uc815\ub3c4\uac00 \ud754\ud788 \uad8c\uc7a5\ub418\ub294 \ubc94\uc704\uc608\uc694(49\uac1c \uc5f0\uad6c\ub97c \uc885\ud569\ud55c 2018\ub144 \uba54\ud0c0\ubd84\uc11d \uae30\uc900). 58kg \uae30\uc900\uc73c\ub85c \uacc4\uc0b0\ud558\uba74 1.6g\/kg\uc740 <strong>93g<\/strong>, 2.0g\/kg\uc774\uba74 116g \uc815\ub3c4\uac00 \ub418\ub2c8, \uc774 \uc0ac\uc774 \uc5b4\ub518\uac00\ub85c \ubaa9\ud45c\ub97c \uc7a1\uc73c\uc2dc\uba74 \ub429\ub2c8\ub2e4. \ub2e8\ubc31\uc9c8\uc740 1g\ub2f9 4kcal\ub77c\uc11c 93g\uc774\uba74 \uc57d 372kcal(93\u00d74)\uc608\uc694. \uc9c0\ubc29\uc740 \ud754\ud788 \uccb4\uc911 1kg\ub2f9 0.8~1g\uc744 \uc7a1\ub294\ub370, \uc5ec\uae30\uc120 0.8g\uc73c\ub85c \ubcfc\uac8c\uc694. 58\u00d70.8 \u2252 46g\uc774\uace0, \uc9c0\ubc29\uc740 1g\ub2f9 9kcal\ub2c8\uae4c 46\u00d79 \u2252 414kcal\uc608\uc694. \ubaa9\ud45c 1,341kcal\uc5d0\uc11c \uc774 \ub458\uc744 \ube7c\uba74 555kcal\uac00 \ub0a8\uace0, \ud0c4\uc218\ud654\ubb3c\uc740 1g\ub2f9 4kcal\ub2c8\uae4c 555\u00f74 \u2252 139g\uc774 \ud0c4\uc218\ud654\ubb3c \ubaab\uc774 \ub429\ub2c8\ub2e4.<\/p>\n<\/div>\n<\/div>\n<div class=\"step\">\n<div class=\"step-num\">4<\/div>\n<div class=\"step-body\"><strong>\uacc4\uc0b0\ud55c \uce7c\ub85c\ub9ac, \uc2e4\uc81c \ubc25\uc0c1\uc5d0\uc11c\ub294 \uc5b4\ub5bb\uac8c \ub9de\ucd94\ub098\uc694?<\/strong><\/p>\n<p>\uacc4\uc0b0\ud55c \ubaa9\ud45c \uce7c\ub85c\ub9ac\ub97c \uc2e4\uc81c \ubc25\uc0c1 \uc704 \uce7c\ub85c\ub9ac\ub85c \uc62e\uae30\ub824\uba74 \ubc25\u00b7\uad6d\u00b7\ubc18\ucc2c\uc744 \ub300\ub7b5\uc801\uc778 \ub208\ub300\uc911\uc73c\ub85c \uac00\ub2a0\ud574\ubcf4\uc2dc\uba74 \ub429\ub2c8\ub2e4. 1,341kcal\ub97c \uc138 \ub07c\ub85c \ub098\ub204\uba74 \ud55c \ub07c\ub2f9 \uc57d 447kcal\uac00 \ubaa9\ud45c\uc778\ub370, \ubc25 2\/3\uacf5\uae30\uac00 200kcal \ub0a8\uc9d3, \ub41c\uc7a5\uad6d \ud55c \ub300\uc811 90kcal, \uacc4\ub780 \ud558\ub098 75kcal, \ub098\ubb3c \ud55c \uc885\uc9c0 60kcal \u2014 \ub2e4 \ud569\uce58\uba74 <strong>425kcal<\/strong> \uc815\ub3c4\uc608\uc694. 22kcal \uc815\ub3c4 \uc5ec\uc720\uac00 \ub0a8\uc73c\ub2c8 \uacfc\uc77c \ud55c \uc870\uac01\ucbe4 \ub354\ud558\uc154\ub3c4 \ub418\uace0\uc694. \uc774\uac74 \uc5b4\ub514\uae4c\uc9c0\ub098 \ub300\ub7b5\uc801\uc778 \ud1b5\ub150 \uc218\uc900\uc758 \ub208\ub300\uc911\uc774\ub2c8, \uc815\ud655\ud55c \uc218\uce58\uac00 \uad81\uae08\ud558\uc2dc\uba74 \uc2dd\ud488\ubcc4 \uce7c\ub85c\ub9ac\ud45c\ub97c \ub530\ub85c \ud655\uc778\ud558\uc2dc\ub294 \uac8c \uc88b\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\uadf8\ub9ac\uace0 \ud558\ub098\ub9cc \ub354\uc694. \uc6b4\ub3d9\uc73c\ub85c 300kcal\ub97c \ud0dc\uc6e0\ub2e4\uace0 \uadf8\ub9cc\ud07c \ub2e4\uc2dc \ucc59\uaca8 \ub4dc\uc2dc\ub294 \ubd84\ub4e4\uc774 \uc740\uadfc\ud788 \ub9ce\uc740\ub370, \uc560\ucd08\uc5d0 \ud65c\ub3d9\uacc4\uc218(1.375, 1.55 \ub4f1)\uc5d0 \uc774\ubbf8 \ud3c9\uc18c \uc6b4\ub3d9\ub7c9\uc774 \uc5b4\ub290 \uc815\ub3c4 \ubc18\uc601\ub3fc \uc788\uc5b4\uc11c \ud0dc\uc6b4 \uce7c\ub85c\ub9ac\ub97c \ub9e4\ubc88 \ub2e4\uc2dc \ucc44\uc6cc \uba39\uc73c\uba74 \uacc4\uc0b0\uc774 \uc774\uc911\uc73c\ub85c \uacb9\uccd0\ubc84\ub824\uc694. \ud2b9\ubcc4\ud788 \uac15\ub3c4 \ub192\uc740 \uc6b4\ub3d9\uc744 \uc624\ub798 \ud558\uc2e0 \ub0a0\uc774 \uc544\ub2c8\ub77c\uba74, \uc6b4\ub3d9\ud588\ub2e4\uace0 \uc2dd\uc0ac\ub7c9\uc744 \ubcc4\ub3c4\ub85c \ub298\ub9ac\uc9c4 \uc54a\uc73c\uc154\ub3c4 \ub429\ub2c8\ub2e4.<\/p>\n<\/div>\n<\/div>\n<h2>\uc790\uc8fc \ubb3b\ub294 \uc9c8\ubb38<\/h2>\n<div class=\"faq-q\">Q. \uce7c\ub85c\ub9ac \uacc4\uc0b0\uae30 \uc5b4\ud50c\ub9c8\ub2e4 \ud558\ub8e8 \uad8c\uc7a5 \uce7c\ub85c\ub9ac\uac00 \ub2e4\ub974\uac8c \ub098\uc624\ub294\ub370, \uc5b4\ub5a4 \uc22b\uc790\ub97c \ubbff\uc5b4\uc57c \ud558\ub098\uc694?<\/div>\n<div class=\"faq-a\">\uc22b\uc790\uac00 \ub2e4\ub978 \uc774\uc720\ub294 \uacc4\uc0b0\uae30\ub9c8\ub2e4 \ucc44\ud0dd\ud55c \uacf5\uc2dd\uc774 \ub2e4\ub974\uae30 \ub54c\ubb38\uc774\uc5d0\uc694. \uc624\ub798\ub41c \ud574\ub9ac\uc2a4-\ubca0\ub124\ub515\ud2b8 \uacf5\uc2dd\uc740 \uc2e4\uc81c\ubcf4\ub2e4 5~15% \uc815\ub3c4 \ub192\uac8c \ub098\uc624\ub294 \uacbd\ud5a5\uc774 \uc788\uace0, \ucd5c\uadfc \ub098\uc628 Mifflin-St Jeor \uacf5\uc2dd\uc774 \uc2e4\uce21\uce58\uc640 \ub354 \uac00\uae5d\ub2e4\uace0 \uc54c\ub824\uc838 \uc788\uc5b4\uc11c \uc694\uc998\uc740 \uc774 \uacf5\uc2dd\uc744 \ub354 \uc2e0\ub8b0\ud560 \ub9cc\ud55c \uae30\uc900\uc73c\ub85c \ubd05\ub2c8\ub2e4.<\/div>\n<div class=\"faq-q\">Q. \uae30\ucd08\ub300\uc0ac\ub7c9\ubcf4\ub2e4 \uc801\uac8c \uba39\uc73c\uba74 \ub354 \ube68\ub9ac \ube60\uc9c0\ub098\uc694?<\/div>\n<div class=\"faq-a\">\ub2f9\uc7a5\uc740 \uccb4\uc911\uc774 \ub354 \ube68\ub9ac \uc904\uc5b4\ub4dc\ub294 \uac83\ucc98\ub7fc \ubcf4\uc77c \uc218 \uc788\uc9c0\ub9cc, \ubab8\uc774 \ubd80\uc871\ud55c \uc5d0\ub108\uc9c0\uc5d0 \uc801\uc751\ud574 \ub300\uc0ac\ub97c \ub0ae\ucd94\uace0 \uadfc\uc721 \ub2e8\ubc31\uc9c8\uae4c\uc9c0 \ub04c\uc5b4\ub2e4 \uc4f0\ub294 \uacbd\ud5a5\uc774 \ub098\ud0c0\ub0a0 \uc218 \uc788\uc5b4\uc694. \uadf8\ub798\uc11c \uae30\ucd08\ub300\uc0ac\ub7c9\ubcf4\ub2e4 \uc0b4\uc9dd \uc704\uc5d0\uc11c \uc801\ub2f9\ud788 \uc801\uc790\ub97c \ub0b4\ub294 \ud3b8\uc774 \uc624\ub798 \uc720\uc9c0\ud558\uae30\uc5d4 \ub354 \uc720\ub9ac\ud569\ub2c8\ub2e4.<\/div>\n<div class=\"faq-q\">Q. \uc6b4\ub3d9\ud574\uc11c \ud0dc\uc6b4 \uce7c\ub85c\ub9ac\ub294 \ud558\ub8e8 \uad8c\uc7a5 \uce7c\ub85c\ub9ac\uc5d0 \ub354\ud574\uc11c \uba39\uc5b4\ub3c4 \ub418\ub098\uc694?<\/div>\n<div class=\"faq-a\">\ud65c\ub3d9\uacc4\uc218 1.375\uc5d0 \uc774\ubbf8 \uc8fc 1~3\ud68c \uac00\ubcbc\uc6b4 \uc6b4\ub3d9\uc774 \ubc18\uc601\ub3fc \uc788\uc5b4\uc11c, \uadf8 \uc815\ub3c4 \uc6b4\ub3d9\uc740 \ub530\ub85c \ub354 \ucc59\uaca8 \ub4dc\uc2dc\uc9c0 \uc54a\uc544\ub3c4 \ub418\ub294 \uacbd\uc6b0\uac00 \ub9ce\uc544\uc694. \ud2b9\ubcc4\ud788 \uac15\ub3c4 \ub192\uc740 \uc6b4\ub3d9\uc744 \uc624\ub798 \ud55c \ub0a0\uc774 \uc544\ub2c8\ub77c\uba74 \uc6b4\ub3d9\ud55c \ub9cc\ud07c \uc2dd\uc0ac\ub7c9\uc744 \ub298\ub9ac\uc9c4 \uc54a\uc73c\uc154\ub3c4 \ub429\ub2c8\ub2e4.<\/div>\n<div class=\"highlight\"><strong>\uae30\ucd08\ub300\uc0ac\ub7c9(BMR) \uad6c\ud558\uae30 \u2192 \ud65c\ub3d9\uacc4\uc218 \uacf1\ud574\uc11c TDEE \uad6c\ud558\uae30 \u2192 300~500kcal \uc801\uc790\ub85c \ubaa9\ud45c \uce7c\ub85c\ub9ac \uc7a1\uae30 \u2192 \ub2e8\ubc31\uc9c8 \ucc44\uc6b0\uace0 \u2192 \uc9c0\ubc29 \ucc44\uc6b0\uace0 \u2192 \ub0a8\ub294 \uac74 \ud0c4\uc218\ud654\ubb3c\ub85c.<\/strong> \uc774 \uc21c\uc11c\ub9cc \uae30\uc5b5\ud558\uc2dc\uba74 \uc5b4\ub5a4 \uacc4\uc0b0\uae30\ub97c \uc4f0\ub4e0 \uc22b\uc790 \ub4a4\uc5d0 \ubb50\uac00 \uc788\ub294\uc9c0 \uc2a4\uc2a4\ub85c \uc774\ud574\ud558\uc2e4 \uc218 \uc788\uc5b4\uc694. \ub2e4\ub9cc \uc774\uac74 \uc5b4\ub514\uae4c\uc9c0\ub098 \ucd94\uc815\uce58\uc774\uace0, NEAT\ub098 \uac1c\uc778 \uccb4\uc9c8\uc5d0 \ub530\ub77c \uc2e4\uc81c \ud544\uc694 \uce7c\ub85c\ub9ac\ub294 \uc0ac\ub78c\ub9c8\ub2e4 \ucc28\uc774\uac00 \uc788\uc744 \uc218 \uc788\uc73c\ub2c8 2~3\uc8fc \uc801\uc6a9\ud574\ubcf4\uc2dc\uace0 \uccb4\uc911 \ubcc0\ud654\ub97c \ubcf4\uba70 \uc870\uae08\uc529 \uc870\uc815\ud574\ub098\uac00\uc2dc\ub294 \uac78 \ucd94\ucc9c\ub4dc\ub824\uc694.<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>**\uae30\ucd08\ub300\uc0ac\ub7c9(BMR)**\uc740 \uccb4\uc911\u00b7\ud0a4\u00b7\ub098\uc774\ub9cc \uc788\uc73c\uba74 \uc190\uc73c\ub85c \uc9c1\uc811 \uad6c\ud560 \uc218 \uc788\uace0, \uc5ec\uae30\uc5d0 **\ud65c\ub3d9\uacc4\uc218**\ub97c \uacf1\ud558\uba74 \ud558\ub8e8 \uad8c\uc7a5 \uce7c\ub85c\ub9ac\uc778 **TDEE**\uac00 \ub098\uc640\uc694. \uacc4\uc0b0\uae30\uac00 \uc22b\uc790\ub9cc \ub358\uc838\uc8fc\uace0 \ub118\uc5b4\uac00\ub294 \uadf8 \uc774\ud6c4 \uc774\uc57c\uae30\ub97c \uc624\ub298 \ud480\uc5b4\ub4dc\ub9b4\uac8c\uc694.<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1646","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/lifestyleinfo.kr\/index.php?rest_route=\/wp\/v2\/posts\/1646","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/lifestyleinfo.kr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/lifestyleinfo.kr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/lifestyleinfo.kr\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/lifestyleinfo.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1646"}],"version-history":[{"count":0,"href":"https:\/\/lifestyleinfo.kr\/index.php?rest_route=\/wp\/v2\/posts\/1646\/revisions"}],"wp:attachment":[{"href":"https:\/\/lifestyleinfo.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1646"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/lifestyleinfo.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1646"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/lifestyleinfo.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1646"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}