[{"data":1,"prerenderedAt":26},["ShallowReactive",2],{"related-articles-tdee":3},[4,10,14,18,22],{"title":5,"description":6,"path":7,"date":8,"published":9},"TDEE 活動係數怎麼選？久坐、健身與勞力工作","TDEE 等於 BMR 乘上活動係數。係數選太高，熱量會估得太寬、體重掉不下來。本文用台灣常見作息說明久坐、每週練幾天、以及勞力工作大概落在哪一檔，並提醒先選低一檔再校準。","/content/tdee-activity-factor-how-to-choose","2026-08-31",true,{"title":11,"description":12,"path":13,"date":8,"published":9},"BMR 和 TDEE 怎麼算？基礎代謝與每日總消耗","BMR 是休息時維持生命的熱量，TDEE 再乘上活動係數才是一天大概消耗多少。本文說明 Mifflin-St Jeor 公式、和 BMI 差在哪，以及為什麼算出來的數字只能當起點。","/content/tdee-bmr-how-to-calculate-guide",{"title":15,"description":16,"path":17,"date":8,"published":9},"減脂熱量怎麼抓？TDEE 少吃多少才合理","維持體重看 TDEE，減脂再往下留缺口。一天少 500 大卡大約對應每週 0.45 公斤脂肪，但是低於基礎代謝、或把缺口一次開太大，都比較難執行。本文說明常見切法與界線。","/content/tdee-calorie-deficit-weight-loss-taiwan",{"title":19,"description":20,"path":21,"date":8,"published":9},"TDEE 蛋白質、脂肪、醣類怎麼分？","熱量總額用 TDEE 抓完，還要拆成蛋白質、脂肪與醣類才方便下廚。本文說明本站用的 1.6 克／公斤蛋白質、脂肪約佔四分之一熱量，以及外食便當時怎麼心算，不是醫療處方。","/content/tdee-macros-protein-fat-carb-split",{"title":23,"description":24,"path":25,"date":8,"published":9},"外食怎麼對 TDEE？便當、手搖與宵夜怎麼記","台灣外食密度高，TDEE 算完仍容易漏記醬料、手搖與宵夜。本文說明便當怎麼抓份量、全糖飲料大概佔一天多少，以及為什麼先記「有沒有喝、有沒有加點」比追求每克精準更有用。","/content/tdee-taiwan-eating-out-calorie-log",1788661283112]