{"id":6195,"date":"2026-10-14T15:42:22","date_gmt":"2026-10-14T08:42:22","guid":{"rendered":"https:\/\/minhtrithanh.com\/tin-tuc\/?p=6195"},"modified":"2026-10-14T15:42:54","modified_gmt":"2026-10-14T08:42:54","slug":"chay-bo-dot-bao-nhieu-calo","status":"publish","type":"post","link":"https:\/\/minhtrithanh.com\/tin-tuc\/chay-bo-dot-bao-nhieu-calo\/","title":{"rendered":"Ch\u1ea1y b\u1ed9 \u0111\u1ed1t bao nhi\u00eau calo? C\u00f4ng th\u1ee9c t\u00ednh v\u00e0 b\u1ea3ng tra c\u1ee9u nhanh"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Ch\u1ea1y b\u1ed9 \u0111\u1ed1t bao nhi\u00eau calo? Ng\u01b0\u1eddi n\u1eb7ng 70kg ch\u1ea1y 5km ti\u00eau hao kho\u1ea3ng 350 calo, t\u1ee9c x\u1ea5p x\u1ec9 1 calo cho m\u1ed7i kg c\u00e2n n\u1eb7ng tr\u00ean m\u1ed7i km. Con s\u1ed1 n\u00e0y \u0111\u1ed5i theo t\u1ed1c \u0111\u1ed9, \u0111\u1ecba h\u00ecnh v\u00e0 c\u01a1 \u0111\u1ecba. B\u00e0i vi\u1ebft g\u1eedi anh ch\u1ecb c\u00f4ng th\u1ee9c, b\u1ea3ng tra c\u1ee9u theo c\u1ef1 ly, th\u1eddi gian v\u00e0 c\u00e1ch t\u1ed1i \u01b0u m\u1ed7i bu\u1ed5i ch\u1ea1y.<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_86 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">N\u1ed9i Dung<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/chay-bo-dot-bao-nhieu-calo\/#Chay_bo_dot_bao_nhieu_calo_tuy_thuoc_nhieu_yeu_to\" >Ch\u1ea1y b\u1ed9 \u0111\u1ed1t bao nhi\u00eau calo t\u00f9y thu\u1ed9c nhi\u1ec1u y\u1ebfu t\u1ed1<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/chay-bo-dot-bao-nhieu-calo\/#Can_nang_la_yeu_to_anh_huong_nhieu_nhat\" >C\u00e2n n\u1eb7ng l\u00e0 y\u1ebfu t\u1ed1 \u1ea3nh h\u01b0\u1edfng nhi\u1ec1u nh\u1ea5t<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/chay-bo-dot-bao-nhieu-calo\/#Quang_duong_quyet_dinh_tong_calo_toc_do_quyet_dinh_do_nang_cua_buoi_chay\" >Qu\u00e3ng \u0111\u01b0\u1eddng quy\u1ebft \u0111\u1ecbnh t\u1ed5ng calo, t\u1ed1c \u0111\u1ed9 quy\u1ebft \u0111\u1ecbnh \u0111\u1ed9 n\u1eb7ng c\u1ee7a bu\u1ed5i ch\u1ea1y<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/chay-bo-dot-bao-nhieu-calo\/#Dia_hinh_chay_doc_chay_duong_mon_va_chay_tren_cat_dot_nhieu_calo_hon_duong_phang\" >\u0110\u1ecba h\u00ecnh: ch\u1ea1y d\u1ed1c, ch\u1ea1y \u0111\u01b0\u1eddng m\u00f2n v\u00e0 ch\u1ea1y tr\u00ean c\u00e1t \u0111\u1ed1t nhi\u1ec1u calo h\u01a1n \u0111\u01b0\u1eddng ph\u1eb3ng<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/chay-bo-dot-bao-nhieu-calo\/#Co_dia_va_gioi_tinh_anh_huong_den_muc_dot_calo_nen\" >C\u01a1 \u0111\u1ecba v\u00e0 gi\u1edbi t\u00ednh \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn m\u1ee9c \u0111\u1ed1t calo n\u1ec1n<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/chay-bo-dot-bao-nhieu-calo\/#Cach_tinh_chay_bo_dot_bao_nhieu_calo_bang_cong_thuc_va_bang_tra_cuu\" >C\u00e1ch t\u00ednh ch\u1ea1y b\u1ed9 \u0111\u1ed1t bao nhi\u00eau calo b\u1eb1ng c\u00f4ng th\u1ee9c v\u00e0 b\u1ea3ng tra c\u1ee9u<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/chay-bo-dot-bao-nhieu-calo\/#Cong_thuc_nham_nhanh_theo_can_nang_va_quang_duong\" >C\u00f4ng th\u1ee9c nh\u1ea9m nhanh theo c\u00e2n n\u1eb7ng v\u00e0 qu\u00e3ng \u0111\u01b0\u1eddng<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/chay-bo-dot-bao-nhieu-calo\/#Cong_thuc_dung_chi_so_MET_cho_nguoi_muon_tinh_ky_hon\" >C\u00f4ng th\u1ee9c d\u00f9ng ch\u1ec9 s\u1ed1 MET cho ng\u01b0\u1eddi mu\u1ed1n t\u00ednh k\u1ef9 h\u01a1n<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/chay-bo-dot-bao-nhieu-calo\/#Bang_tra_nhanh_theo_cu_ly\" >B\u1ea3ng tra nhanh theo c\u1ef1 ly<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/chay-bo-dot-bao-nhieu-calo\/#Bang_tra_nhanh_theo_thoi_gian\" >B\u1ea3ng tra nhanh theo th\u1eddi gian<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/chay-bo-dot-bao-nhieu-calo\/#Chay_bo_dot_calo_nhieu_hon_cac_mon_the_thao_khac_khong\" >Ch\u1ea1y b\u1ed9 \u0111\u1ed1t calo nhi\u1ec1u h\u01a1n c\u00e1c m\u00f4n th\u1ec3 thao kh\u00e1c kh\u00f4ng?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/chay-bo-dot-bao-nhieu-calo\/#Chay_bo_va_dap_xe\" >Ch\u1ea1y b\u1ed9 v\u00e0 \u0111\u1ea1p xe<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/chay-bo-dot-bao-nhieu-calo\/#Chay_bo_voi_boi_loi_nhay_day_va_di_bo_nhanh\" >Ch\u1ea1y b\u1ed9 v\u1edbi b\u01a1i l\u1ed9i, nh\u1ea3y d\u00e2y v\u00e0 \u0111i b\u1ed9 nhanh<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/chay-bo-dot-bao-nhieu-calo\/#Cach_toi_uu_luong_calo_dot_khi_chay_bo\" >C\u00e1ch t\u1ed1i \u01b0u l\u01b0\u1ee3ng calo \u0111\u1ed1t khi ch\u1ea1y b\u1ed9<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/chay-bo-dot-bao-nhieu-calo\/#Chay_bien_toc_doi_nhip_de_tim_lam_viec_nhieu_hon\" >Ch\u1ea1y bi\u1ebfn t\u1ed1c: \u0111\u1ed5i nh\u1ecbp \u0111\u1ec3 tim l\u00e0m vi\u1ec7c nhi\u1ec1u h\u01a1n<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/chay-bo-dot-bao-nhieu-calo\/#Chay_doc_tan_dung_cau_thang_hoac_do_nghieng_cua_may_chay_bo\" >Ch\u1ea1y d\u1ed1c: t\u1eadn d\u1ee5ng c\u1ea7u thang ho\u1eb7c \u0111\u1ed9 nghi\u00eang c\u1ee7a m\u00e1y ch\u1ea1y b\u1ed9<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/chay-bo-dot-bao-nhieu-calo\/#Ket_hop_tap_khang_luc_de_co_the_dot_calo_nhieu_hon_ca_luc_nghi_ngoi\" >K\u1ebft h\u1ee3p t\u1eadp kh\u00e1ng l\u1ef1c \u0111\u1ec3 c\u01a1 th\u1ec3 \u0111\u1ed1t calo nhi\u1ec1u h\u01a1n c\u1ea3 l\u00fac ngh\u1ec9 ng\u01a1i<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/chay-bo-dot-bao-nhieu-calo\/#Cach_do_luong_calo_sat_thuc_te_khi_chay_bo\" >C\u00e1ch \u0111o l\u01b0\u1ee3ng calo s\u00e1t th\u1ef1c t\u1ebf khi ch\u1ea1y b\u1ed9<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/chay-bo-dot-bao-nhieu-calo\/#Luu_y_ve_dinh_duong_va_giam_can_khi_dot_calo_bang_chay_bo\" >L\u01b0u \u00fd v\u1ec1 dinh d\u01b0\u1ee1ng v\u00e0 gi\u1ea3m c\u00e2n khi \u0111\u1ed1t calo b\u1eb1ng ch\u1ea1y b\u1ed9<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/chay-bo-dot-bao-nhieu-calo\/#Cung_Minh_Tri_Thanh_xay_thoi_quen_song_khoe_de_dong_hanh_voi_con\" >C\u00f9ng Minh Tr\u00ed Th\u00e0nh x\u00e2y th\u00f3i quen s\u1ed1ng kh\u1ecfe \u0111\u1ec3 \u0111\u1ed3ng h\u00e0nh v\u1edbi con<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/chay-bo-dot-bao-nhieu-calo\/#Ket_luan\" >K\u1ebft lu\u1eadn<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/chay-bo-dot-bao-nhieu-calo\/#Cau_hoi_thuong_gap_ve_chay_bo_dot_calo\" >C\u00e2u h\u1ecfi th\u01b0\u1eddng g\u1eb7p v\u1ec1 ch\u1ea1y b\u1ed9 \u0111\u1ed1t calo<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/minhtrithanh.com\/tin-tuc\/chay-bo-dot-bao-nhieu-calo\/#Tai_lieu_tham_khao\" >T\u00e0i li\u1ec7u tham kh\u1ea3o<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Chay_bo_dot_bao_nhieu_calo_tuy_thuoc_nhieu_yeu_to\"><\/span>Ch\u1ea1y b\u1ed9 \u0111\u1ed1t bao nhi\u00eau calo t\u00f9y thu\u1ed9c nhi\u1ec1u y\u1ebfu t\u1ed1<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">L\u01b0\u1ee3ng calo ti\u00eau hao khi <strong><a href=\"https:\/\/minhtrithanh.com\/tin-tuc\/chay-bo-cho-nguoi-moi-bat-dau\/\" target=\"_blank\" rel=\"noreferrer noopener\">ch\u1ea1y b\u1ed9<\/a><\/strong> ph\u1ee5 thu\u1ed9c ch\u1ee7 y\u1ebfu v\u00e0o b\u1ed1n y\u1ebfu t\u1ed1: c\u00e2n n\u1eb7ng, qu\u00e3ng \u0111\u01b0\u1eddng v\u00e0 t\u1ed1c \u0111\u1ed9, \u0111\u1ecba h\u00ecnh, c\u00f9ng c\u01a1 \u0111\u1ecba v\u00e0 gi\u1edbi t\u00ednh. Trong \u0111\u00f3 c\u00e2n n\u1eb7ng c\u00f3 \u1ea3nh h\u01b0\u1edfng l\u1edbn nh\u1ea5t. C\u00f9ng ch\u1ea1y m\u1ed9t qu\u00e3ng \u0111\u01b0\u1eddng nh\u01b0ng \u0111\u1ed1t calo kh\u00e1c nhau l\u00e0 chuy\u1ec7n b\u00ecnh th\u01b0\u1eddng, v\u00e0 hi\u1ec3u r\u00f5 b\u1ed1n y\u1ebfu t\u1ed1 n\u00e0y gi\u00fap anh ch\u1ecb \u0111\u1ecdc con s\u1ed1 tr\u00ean \u0111\u1ed3ng h\u1ed3 b\u00ecnh t\u0129nh h\u01a1n, kh\u00f4ng c\u00f2n so s\u00e1nh m\u00ecnh v\u1edbi ng\u01b0\u1eddi kh\u00e1c.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Can_nang_la_yeu_to_anh_huong_nhieu_nhat\"><\/span>C\u00e2n n\u1eb7ng l\u00e0 y\u1ebfu t\u1ed1 \u1ea3nh h\u01b0\u1edfng nhi\u1ec1u nh\u1ea5t<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">C\u01a1 th\u1ec3 c\u00e0ng n\u1eb7ng th\u00ec c\u00e0ng t\u1ed1n nhi\u1ec1u s\u1ee9c \u0111\u1ec3 n\u00e2ng v\u00e0 \u0111\u01b0a m\u00ecnh \u0111i h\u1ebft c\u00f9ng m\u1ed9t qu\u00e3ng \u0111\u01b0\u1eddng. V\u00ec v\u1eady ng\u01b0\u1eddi n\u1eb7ng c\u00e2n h\u01a1n lu\u00f4n \u0111\u1ed1t nhi\u1ec1u calo h\u01a1n khi ch\u1ea1y gi\u1ed1ng nhau. \u0110\u00e2y c\u0169ng l\u00e0 l\u00fd do c\u00e2n n\u1eb7ng xu\u1ea5t hi\u1ec7n \u0111\u1ea7u ti\u00ean trong m\u1ecdi c\u00f4ng th\u1ee9c t\u00ednh.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">T\u00f4i nh\u1edb c\u00f3 hai v\u1ee3 ch\u1ed3ng ph\u1ee5 huynh r\u1ee7 nhau ch\u1ea1y 5km m\u1ed7i s\u00e1ng quanh h\u1ed3 g\u1ea7n nh\u00e0. Ch\u1ecb n\u1eb7ng 50kg, anh n\u1eb7ng 80kg, hai ng\u01b0\u1eddi s\u1ea3i b\u01b0\u1edbc song song v\u00e0 v\u1ec1 \u0111\u00edch c\u00f9ng l\u00fac. V\u1eady m\u00e0 \u0111\u1ed3ng h\u1ed3 c\u1ee7a anh b\u00e1o g\u1ea7n 400 calo, c\u00f2n c\u1ee7a ch\u1ecb ch\u1ec9 kho\u1ea3ng 250. Ch\u1ecb t\u1eebng th\u1eafc m\u1eafc c\u00f3 ph\u1ea3i m\u00ecnh ch\u1ea1y ch\u01b0a \u0111\u1ee7 c\u1ed1 g\u1eafng, trong khi th\u1eadt ra s\u1ef1 c\u1ed1 g\u1eafng c\u1ee7a hai ng\u01b0\u1eddi ngang nhau, ch\u1ec9 kh\u00e1c kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 th\u1ec3 ph\u1ea3i mang theo.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Quang_duong_quyet_dinh_tong_calo_toc_do_quyet_dinh_do_nang_cua_buoi_chay\"><\/span>Qu\u00e3ng \u0111\u01b0\u1eddng quy\u1ebft \u0111\u1ecbnh t\u1ed5ng calo, t\u1ed1c \u0111\u1ed9 quy\u1ebft \u0111\u1ecbnh \u0111\u1ed9 n\u1eb7ng c\u1ee7a bu\u1ed5i ch\u1ea1y<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Qu\u00e3ng \u0111\u01b0\u1eddng cho anh ch\u1ecb bi\u1ebft t\u1ed5ng l\u01b0\u1ee3ng calo c\u1ee7a c\u1ea3 bu\u1ed5i ch\u1ea1y. Ch\u1ea1y c\u00e0ng xa th\u00ec con s\u1ed1 c\u00e0ng l\u1edbn, \u0111i\u1ec1u n\u00e0y kh\u00e1 d\u1ec5 hi\u1ec3u. C\u00f2n t\u1ed1c \u0111\u1ed9 l\u1ea1i t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn c\u01b0\u1eddng \u0111\u1ed9, t\u1ee9c l\u00e0 m\u1ed7i ph\u00fat c\u01a1 th\u1ec3 ph\u1ea3i l\u00e0m vi\u1ec7c nhi\u1ec1u hay \u00edt.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">N\u1ebfu ch\u1ec9 c\u00f3 30 ph\u00fat m\u1ed7i s\u00e1ng, t\u0103ng nh\u1ecbp ch\u1ea1y l\u00e0 c\u00e1ch \u0111\u1ed1t \u0111\u01b0\u1ee3c nhi\u1ec1u calo h\u01a1n trong kho\u1ea3ng th\u1eddi gian \u0111\u00f3. N\u1ebfu th\u1eddi gian tho\u1ea3i m\u00e1i, k\u00e9o d\u00e0i qu\u00e3ng \u0111\u01b0\u1eddng \u1edf nh\u1ecbp v\u1eeba s\u1ee9c s\u1ebd d\u1ec5 duy tr\u00ec l\u00e2u d\u00e0i h\u01a1n. Anh ch\u1ecb ch\u1ecdn c\u00e1ch n\u00e0o c\u0169ng \u0111\u01b0\u1ee3c, mi\u1ec5n l\u00e0 c\u01a1 th\u1ec3 th\u1ea5y d\u1ec5 ch\u1ecbu v\u00e0 m\u00ecnh gi\u1eef \u0111\u01b0\u1ee3c th\u00f3i quen \u0111\u1ec1u \u0111\u1eb7n.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"600\" src=\"https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/cac-yeu-to-quyet-dinh-luong-calo-tieu-hao-khi-chay-bo.png\" alt=\"Ch\u1ea1y b\u1ed9 \u0111\u1ed1t bao nhi\u00eau calo t\u00f9y thu\u1ed9c nhi\u1ec1u y\u1ebfu t\u1ed1\" class=\"wp-image-6209\" srcset=\"https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/cac-yeu-to-quyet-dinh-luong-calo-tieu-hao-khi-chay-bo.png 800w, https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/cac-yeu-to-quyet-dinh-luong-calo-tieu-hao-khi-chay-bo-533x400.png 533w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">C\u00f3 nhi\u1ec1u y\u1ebfu t\u1ed1 kh\u00e1c nhau quy\u1ebft \u0111\u1ecbnh l\u01b0\u1ee3ng calo \u0111\u1ed1t khi ch\u1ea1y b\u1ed9<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Dia_hinh_chay_doc_chay_duong_mon_va_chay_tren_cat_dot_nhieu_calo_hon_duong_phang\"><\/span>\u0110\u1ecba h\u00ecnh: ch\u1ea1y d\u1ed1c, ch\u1ea1y \u0111\u01b0\u1eddng m\u00f2n v\u00e0 ch\u1ea1y tr\u00ean c\u00e1t \u0111\u1ed1t nhi\u1ec1u calo h\u01a1n \u0111\u01b0\u1eddng ph\u1eb3ng<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ch\u1ea1y tr\u00ean \u0111\u01b0\u1eddng b\u1eb1ng ho\u1eb7c tr\u00ean m\u00e1y ch\u1ea1y b\u1ed9 l\u00e0 m\u1ee9c nh\u1eb9 nh\u1ea5t. Khi g\u1eb7p d\u1ed1c, c\u01a1 ch\u00e2n v\u00e0 c\u01a1 m\u00f4ng ph\u1ea3i l\u00e0m vi\u1ec7c nhi\u1ec1u h\u01a1n \u0111\u1ec3 n\u00e2ng c\u01a1 th\u1ec3 l\u00ean cao. Ch\u1ea1y \u0111\u01b0\u1eddng m\u00f2n (ch\u1ea1y trail, t\u1ee9c ch\u1ea1y tr\u00ean \u0111\u1ecba h\u00ecnh t\u1ef1 nhi\u00ean nh\u01b0 \u0111\u1ea5t, \u0111\u00e1, r\u1ec5 c\u00e2y) bu\u1ed9c c\u01a1 th\u1ec3 li\u00ean t\u1ee5c \u0111i\u1ec1u ch\u1ec9nh b\u01b0\u1edbc ch\u00e2n. C\u00f2n tr\u00ean c\u00e1t, m\u1ed7i b\u01b0\u1edbc \u0111\u1ec1u b\u1ecb l\u00fan n\u00ean c\u01a1 ph\u1ea3i b\u00f9 l\u1ea1i ph\u1ea7n l\u1ef1c b\u1ecb m\u1ea5t.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">V\u00ec v\u1eady c\u00f9ng m\u1ed9t \u0111o\u1ea1n 5km, ch\u1ea1y d\u1ecdc tri\u1ec1n \u0111\u1ed3i hay tr\u00ean b\u00e3i c\u00e1t th\u01b0\u1eddng m\u1ec7t h\u01a1n v\u00e0 ti\u00eau hao nhi\u1ec1u calo h\u01a1n \u0111\u01b0\u1eddng nh\u1ef1a ph\u1eb3ng. \u0110i\u1ec1u n\u00e0y c\u0169ng gi\u1ea3i th\u00edch v\u00ec sao nhi\u1ec1u ng\u01b0\u1eddi ch\u1ea1y ngo\u00e0i tr\u1eddi th\u1ea5y n\u1eb7ng h\u01a1n d\u00f9 c\u00f9ng t\u1ed1c \u0111\u1ed9 v\u1edbi tr\u00ean m\u00e1y.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_dia_va_gioi_tinh_anh_huong_den_muc_dot_calo_nen\"><\/span>C\u01a1 \u0111\u1ecba v\u00e0 gi\u1edbi t\u00ednh \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn m\u1ee9c \u0111\u1ed1t calo n\u1ec1n<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">C\u01a1 b\u1eafp l\u00e0 m\u00f4 ti\u00eau t\u1ed1n n\u0103ng l\u01b0\u1ee3ng ngay c\u1ea3 khi c\u01a1 th\u1ec3 n\u1eb1m y\u00ean. Nam gi\u1edbi th\u01b0\u1eddng c\u00f3 kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 l\u1edbn h\u01a1n n\u1eef gi\u1edbi n\u00ean ch\u1ec9 s\u1ed1 trao \u0111\u1ed5i ch\u1ea5t c\u01a1 b\u1ea3n (BMR, t\u1ee9c l\u01b0\u1ee3ng calo c\u01a1 th\u1ec3 d\u00f9ng \u0111\u1ec3 duy tr\u00ec s\u1ef1 s\u1ed1ng khi ngh\u1ec9 ng\u01a1i) th\u01b0\u1eddng cao h\u01a1n. B\u00ean c\u1ea1nh \u0111\u00f3, tu\u1ed5i t\u00e1c, th\u1ec3 tr\u1ea1ng v\u00e0 m\u1ee9c \u0111\u1ed9 quen v\u1edbi vi\u1ec7c ch\u1ea1y c\u0169ng l\u00e0m con s\u1ed1 dao \u0111\u1ed9ng.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">V\u00ec th\u1ebf anh ch\u1ecb \u0111\u1eebng xem b\u1ea3ng tra c\u1ee9u nh\u01b0 m\u1ed9t con s\u1ed1 c\u1ed1 \u0111\u1ecbnh. Hai ng\u01b0\u1eddi c\u00f9ng c\u00e2n n\u1eb7ng, c\u00f9ng qu\u00e3ng \u0111\u01b0\u1eddng v\u1eabn c\u00f3 th\u1ec3 ch\u00eanh nhau v\u00e0i ch\u1ee5c calo. H\u00e3y coi \u0111\u00f3 l\u00e0 \u0111i\u1ec3m xu\u1ea5t ph\u00e1t \u0111\u1ec3 theo d\u00f5i ti\u1ebfn b\u1ed9 c\u1ee7a ch\u00ednh m\u00ecnh.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>>>>> Xem th\u00eam: <a href=\"https:\/\/minhtrithanh.com\/tin-tuc\/tu-the-chay-bo\/\" target=\"_blank\" rel=\"noreferrer noopener\">6 T\u01b0 th\u1ebf ch\u1ea1y b\u1ed9 chu\u1ea9n t\u1eeb \u0110\u1ea7u xu\u1ed1ng Ch\u00e2n cho ng\u01b0\u1eddi m\u1edbi<\/a><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cach_tinh_chay_bo_dot_bao_nhieu_calo_bang_cong_thuc_va_bang_tra_cuu\"><\/span>C\u00e1ch t\u00ednh ch\u1ea1y b\u1ed9 \u0111\u1ed1t bao nhi\u00eau calo b\u1eb1ng c\u00f4ng th\u1ee9c v\u00e0 b\u1ea3ng tra c\u1ee9u<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Mu\u1ed1n bi\u1ebft <strong>ch\u1ea1y b\u1ed9 \u0111\u1ed1t bao nhi\u00eau calo<\/strong> m\u00e0 kh\u00f4ng c\u1ea7n thi\u1ebft b\u1ecb, anh ch\u1ecb l\u1ea5y c\u00e2n n\u1eb7ng (kg) nh\u00e2n v\u1edbi s\u1ed1 km \u0111\u00e3 ch\u1ea1y, v\u00ed d\u1ee5 70kg ch\u1ea1y 5km \u0111\u01b0\u1ee3c kho\u1ea3ng 350 calo. N\u1ebfu mu\u1ed1n t\u00ednh k\u1ef9 h\u01a1n, c\u00f3 th\u1ec3 d\u00f9ng c\u00f4ng th\u1ee9c d\u1ef1a tr\u00ean ch\u1ec9 s\u1ed1 MET. C\u1ea3 hai c\u00e1ch \u0111\u1ec1u l\u00e0 \u01b0\u1edbc t\u00ednh, nh\u01b0ng \u0111\u1ee7 d\u00f9ng \u0111\u1ec3 l\u00ean k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cong_thuc_nham_nhanh_theo_can_nang_va_quang_duong\"><\/span>C\u00f4ng th\u1ee9c nh\u1ea9m nhanh theo c\u00e2n n\u1eb7ng v\u00e0 qu\u00e3ng \u0111\u01b0\u1eddng<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">C\u00f4ng th\u1ee9c d\u1ec5 nh\u1edb nh\u1ea5t l\u00e0: <strong>Calo \u2248 C\u00e2n n\u1eb7ng (kg) \u00d7 S\u1ed1 km \u0111\u00e3 ch\u1ea1y<\/strong>. V\u00ed d\u1ee5, ng\u01b0\u1eddi n\u1eb7ng 70kg ch\u1ea1y 5km \u0111\u1ed1t kho\u1ea3ng 70 \u00d7 5 = 350 calo. Ng\u01b0\u1eddi n\u1eb7ng 55kg ch\u1ea1y 3km \u0111\u1ed1t kho\u1ea3ng 165 calo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">C\u00e1ch n\u00e0y ph\u00f9 h\u1ee3p \u0111\u1ec3 \u01b0\u1edbc l\u01b0\u1ee3ng nhanh ngay khi v\u1eeba ch\u1ea1y xong. N\u00f3 kh\u00f4ng t\u00ednh \u0111\u1ebfn t\u1ed1c \u0111\u1ed9 hay \u0111\u1ecba h\u00ecnh, n\u00ean sai l\u1ec7ch s\u1ebd l\u1edbn h\u01a1n khi anh ch\u1ecb ch\u1ea1y d\u1ed1c ho\u1eb7c ch\u1ea1y r\u1ea5t nhanh. V\u1edbi ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u, nh\u01b0 v\u1eady l\u00e0 \u0111\u1ee7 \u0111\u1ec3 h\u00ecnh dung bu\u1ed5i t\u1eadp c\u1ee7a m\u00ecnh.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cong_thuc_dung_chi_so_MET_cho_nguoi_muon_tinh_ky_hon\"><\/span>C\u00f4ng th\u1ee9c d\u00f9ng ch\u1ec9 s\u1ed1 MET cho ng\u01b0\u1eddi mu\u1ed1n t\u00ednh k\u1ef9 h\u01a1n<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">MET l\u00e0 \u0111\u01a1n v\u1ecb cho bi\u1ebft m\u1ed9t ho\u1ea1t \u0111\u1ed9ng t\u1ed1n n\u0103ng l\u01b0\u1ee3ng g\u1ea5p bao nhi\u00eau l\u1ea7n so v\u1edbi l\u00fac n\u1eb1m ngh\u1ec9. M\u1ed7i t\u1ed1c \u0111\u1ed9 ch\u1ea1y c\u00f3 m\u1ed9t gi\u00e1 tr\u1ecb MET ri\u00eang. Theo B\u1ea3ng t\u1ed5ng h\u1ee3p ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t (Compendium of Physical Activities), ch\u1ea1y kho\u1ea3ng 8km\/gi\u1edd t\u01b0\u01a1ng \u1ee9ng ch\u1eebng 8,3 MET, c\u00f2n ch\u1ea1y g\u1ea7n 10km\/gi\u1edd kho\u1ea3ng 9,8 MET.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">C\u00f4ng th\u1ee9c t\u00ednh l\u00e0: <strong>Calo = MET \u00d7 3,5 \u00d7 C\u00e2n n\u1eb7ng (kg) \u00f7 200 \u00d7 Th\u1eddi gian (ph\u00fat)<\/strong>. V\u1edbi ng\u01b0\u1eddi n\u1eb7ng 70kg ch\u1ea1y 30 ph\u00fat \u1edf m\u1ee9c 8,3 MET, k\u1ebft qu\u1ea3 l\u00e0 8,3 \u00d7 3,5 \u00d7 70 \u00f7 200 \u00d7 30 \u2248 305 calo. Con s\u1ed1 n\u00e0y kh\u00e1 g\u1ea7n v\u1edbi c\u00e1ch nh\u1ea9m nhanh \u1edf tr\u00ean, n\u00ean anh ch\u1ecb c\u00f3 th\u1ec3 d\u00f9ng c\u1ea3 hai \u0111\u1ec3 \u0111\u1ed1i chi\u1ebfu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Bang_tra_nhanh_theo_cu_ly\"><\/span>B\u1ea3ng tra nhanh theo c\u1ef1 ly<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">B\u1ea3ng d\u01b0\u1edbi \u0111\u00e2y \u00e1p d\u1ee5ng c\u00e1ch nh\u1ea9m nhanh, t\u1ee9c kho\u1ea3ng 1 calo cho m\u1ed7i kg c\u00e2n n\u1eb7ng tr\u00ean m\u1ed7i km, \u1edf nh\u1ecbp ch\u1ea1y nh\u1eb9 \u0111\u1ebfn v\u1eeba. Anh ch\u1ecb c\u00f3 th\u1ec3 l\u01b0u l\u1ea1i \u0111\u1ec3 \u0111\u1ed1i chi\u1ebfu sau m\u1ed7i bu\u1ed5i ch\u1ea1y.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>C\u1ef1 ly<\/th><th>50kg<\/th><th>60kg<\/th><th>70kg<\/th><th>80kg<\/th><\/tr><\/thead><tbody><tr><td>1km<\/td><td>50<\/td><td>60<\/td><td>70<\/td><td>80<\/td><\/tr><tr><td>3km<\/td><td>150<\/td><td>180<\/td><td>210<\/td><td>240<\/td><\/tr><tr><td>5km<\/td><td>250<\/td><td>300<\/td><td>350<\/td><td>400<\/td><\/tr><tr><td>10km<\/td><td>500<\/td><td>600<\/td><td>700<\/td><td>800<\/td><\/tr><tr><td>21km<\/td><td>1.050<\/td><td>1.260<\/td><td>1.470<\/td><td>1.680<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><em>\u0110\u01a1n v\u1ecb: calo, l\u00e0m tr\u00f2n. C\u1ef1 ly 21km t\u00ednh g\u1ea7n \u0111\u00fang cho m\u1ed9t c\u1ef1 ly b\u00e1n marathon.<\/em><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Bang_tra_nhanh_theo_thoi_gian\"><\/span>B\u1ea3ng tra nhanh theo th\u1eddi gian<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">N\u1ebfu anh ch\u1ecb ch\u1ea1y theo th\u1eddi gian thay v\u00ec theo qu\u00e3ng \u0111\u01b0\u1eddng, b\u1ea3ng sau t\u00ednh theo c\u00f4ng th\u1ee9c MET \u1edf t\u1ed1c \u0111\u1ed9 kho\u1ea3ng 8km\/gi\u1edd (8,3 MET), t\u1ee9c nh\u1ecbp ch\u1ea1y ch\u1eadm \u0111\u1ebfn v\u1eeba. Ch\u1ea1y nhanh h\u01a1n th\u00ec con s\u1ed1 trong c\u00f9ng kho\u1ea3ng th\u1eddi gian s\u1ebd cao h\u01a1n.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Th\u1eddi gian<\/th><th>50kg<\/th><th>60kg<\/th><th>70kg<\/th><th>80kg<\/th><\/tr><\/thead><tbody><tr><td>10 ph\u00fat<\/td><td>73<\/td><td>87<\/td><td>102<\/td><td>116<\/td><\/tr><tr><td>15 ph\u00fat<\/td><td>109<\/td><td>131<\/td><td>153<\/td><td>174<\/td><\/tr><tr><td>30 ph\u00fat<\/td><td>218<\/td><td>261<\/td><td>305<\/td><td>349<\/td><\/tr><tr><td>1 ti\u1ebfng<\/td><td>436<\/td><td>523<\/td><td>610<\/td><td>697<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><em>\u0110\u01a1n v\u1ecb: calo, l\u00e0m tr\u00f2n.<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>>>>> Xem th\u00eam: <a href=\"https:\/\/minhtrithanh.com\/tin-tuc\/ky-thuat-chay-bo\/\" target=\"_blank\" rel=\"noreferrer noopener\">11 K\u1ef9 thu\u1eadt ch\u1ea1y b\u1ed9 \u0111\u00fang c\u00e1ch d\u00e0nh cho Ng\u01b0\u1eddi M\u1edbi b\u1eaft \u0111\u1ea7u<\/a><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Chay_bo_dot_calo_nhieu_hon_cac_mon_the_thao_khac_khong\"><\/span>Ch\u1ea1y b\u1ed9 \u0111\u1ed1t calo nhi\u1ec1u h\u01a1n c\u00e1c m\u00f4n th\u1ec3 thao kh\u00e1c kh\u00f4ng?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Ch\u1ea1y b\u1ed9 thu\u1ed9c nh\u00f3m c\u00e1c m\u00f4n c\u00f3 m\u1ee9c ti\u00eau hao cao theo th\u1eddi gian: ng\u01b0\u1eddi n\u1eb7ng 70kg ch\u1ea1y 8km\/gi\u1edd \u0111\u1ed1t kho\u1ea3ng 610 calo m\u1ed7i gi\u1edd, nhi\u1ec1u h\u01a1n \u0111\u1ea1p xe thong th\u1ea3, b\u01a1i v\u1eeba ph\u1ea3i hay \u0111i b\u1ed9 nhanh. Tuy v\u1eady, \u0111\u1ea1p xe nhanh, b\u01a1i s\u1ea3i m\u1ea1nh v\u00e0 nh\u1ea3y d\u00e2y c\u00f3 m\u1ee9c ti\u00eau hao g\u1ea7n t\u01b0\u01a1ng \u0111\u01b0\u01a1ng. V\u00ec th\u1ebf m\u00f4n ph\u00f9 h\u1ee3p nh\u1ea5t l\u00e0 m\u00f4n anh ch\u1ecb duy tr\u00ec \u0111\u01b0\u1ee3c \u0111\u1ec1u \u0111\u1eb7n, v\u00e0 d\u01b0\u1edbi \u0111\u00e2y l\u00e0 c\u00e1ch ch\u1ea1y b\u1ed9 \u0111\u1ee9ng c\u1ea1nh v\u00e0i m\u00f4n quen thu\u1ed9c v\u1edbi ph\u1ee5 huynh.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Chay_bo_va_dap_xe\"><\/span>Ch\u1ea1y b\u1ed9 v\u00e0 \u0111\u1ea1p xe<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0110\u1ea1p xe thong th\u1ea3 \u1edf kho\u1ea3ng 16km\/gi\u1edd ch\u1ec9 \u1edf m\u1ee9c 4 MET, th\u1ea5p h\u01a1n nhi\u1ec1u so v\u1edbi ch\u1ea1y 8km\/gi\u1edd. Tuy nhi\u00ean, khi \u0111\u1ea1p nhanh kho\u1ea3ng 22 \u0111\u1ebfn 26km\/gi\u1edd, m\u1ee9c ti\u00eau hao l\u00ean \u0111\u1ebfn 10 MET v\u00e0 nh\u1ec9nh h\u01a1n ch\u1ea1y nh\u1ecbp nh\u1eb9. \u0110\u1ea1p xe l\u1ea1i \u00edt t\u00e1c \u0111\u1ed9ng l\u00ean kh\u1edbp g\u1ed1i, n\u00ean ph\u00f9 h\u1ee3p v\u1edbi ng\u01b0\u1eddi m\u1edbi t\u1eadp ho\u1eb7c \u0111ang mu\u1ed1n kh\u1edfi \u0111\u1ed9ng l\u1ea1i th\u00f3i quen v\u1eadn \u0111\u1ed9ng.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"768\" src=\"https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/chay-bo-dot-calo-so-voi-cac-mon-the-thao-khac.png\" alt=\"Ch\u1ea1y b\u1ed9 \u0111\u1ed1t calo nhi\u1ec1u h\u01a1n c\u00e1c m\u00f4n th\u1ec3 thao kh\u00e1c kh\u00f4ng?\" class=\"wp-image-6210\" srcset=\"https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/chay-bo-dot-calo-so-voi-cac-mon-the-thao-khac.png 1024w, https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/chay-bo-dot-calo-so-voi-cac-mon-the-thao-khac-533x400.png 533w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">L\u01b0\u1ee3ng calo \u0111\u1ed1t khi ch\u1ea1y b\u1ed9 kh\u00e1c bi\u1ec7t so v\u1edbi c\u00e1c m\u00f4n th\u1ec3 thao kh\u00e1c<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Chay_bo_voi_boi_loi_nhay_day_va_di_bo_nhanh\"><\/span>Ch\u1ea1y b\u1ed9 v\u1edbi b\u01a1i l\u1ed9i, nh\u1ea3y d\u00e2y v\u00e0 \u0111i b\u1ed9 nhanh<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">B\u01a1i v\u1eeba ph\u1ea3i \u0111\u1ea1t kho\u1ea3ng 5,8 MET, c\u00f2n b\u01a1i s\u1ea3i m\u1ea1nh l\u00ean g\u1ea7n 10 MET. Nh\u1ea3y d\u00e2y nh\u1ecbp v\u1eeba \u1edf kho\u1ea3ng 8,8 MET, v\u00e0 n\u1ebfu nh\u1ecbp nhanh h\u01a1n th\u00ec con s\u1ed1 c\u00f2n cao h\u01a1n. \u0110i b\u1ed9 nhanh \u1edf kho\u1ea3ng 6km\/gi\u1edd \u0111\u1ea1t kho\u1ea3ng 4,8 MET, th\u1ea5p h\u01a1n ch\u1ea1y nh\u01b0ng nh\u1eb9 nh\u00e0ng v\u00e0 d\u1ec5 duy tr\u00ec m\u1ed7i ng\u00e0y.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">B\u1ea3ng sau t\u1ed5ng h\u1ee3p m\u1ee9c ti\u00eau hao trong m\u1ed9t gi\u1edd cho ng\u01b0\u1eddi n\u1eb7ng 70kg, t\u00ednh theo c\u00f9ng c\u00f4ng th\u1ee9c MET \u1edf ph\u1ea7n tr\u00ean.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Ho\u1ea1t \u0111\u1ed9ng<\/th><th>MET<\/th><th>Calo m\u1ed7i gi\u1edd (70kg)<\/th><\/tr><\/thead><tbody><tr><td>Ch\u1ea1y b\u1ed9 8km\/gi\u1edd<\/td><td>8,3<\/td><td>kho\u1ea3ng 610<\/td><\/tr><tr><td>Ch\u1ea1y b\u1ed9 g\u1ea7n 10km\/gi\u1edd<\/td><td>9,8<\/td><td>kho\u1ea3ng 720<\/td><\/tr><tr><td>\u0110\u1ea1p xe 16km\/gi\u1edd<\/td><td>4,0<\/td><td>kho\u1ea3ng 290<\/td><\/tr><tr><td>\u0110\u1ea1p xe 22 \u0111\u1ebfn 26km\/gi\u1edd<\/td><td>10,0<\/td><td>kho\u1ea3ng 740<\/td><\/tr><tr><td>B\u01a1i v\u1eeba ph\u1ea3i<\/td><td>5,8<\/td><td>kho\u1ea3ng 430<\/td><\/tr><tr><td>B\u01a1i s\u1ea3i m\u1ea1nh<\/td><td>9,8<\/td><td>kho\u1ea3ng 720<\/td><\/tr><tr><td>Nh\u1ea3y d\u00e2y nh\u1ecbp v\u1eeba<\/td><td>8,8<\/td><td>kho\u1ea3ng 650<\/td><\/tr><tr><td>\u0110i b\u1ed9 nhanh 6km\/gi\u1edd<\/td><td>4,8<\/td><td>kho\u1ea3ng 350<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Gi\u00e1 tr\u1ecb MET l\u1ea5y t\u1eeb Compendium of Physical Activities, l\u00e0m tr\u00f2n.<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nh\u00ecn v\u00e0o b\u1ea3ng, ch\u1ea1y b\u1ed9 cho k\u1ebft qu\u1ea3 cao so v\u1edbi c\u00f9ng kho\u1ea3ng th\u1eddi gian, nh\u01b0ng \u0111\u1ea1p xe nhanh, b\u01a1i m\u1ea1nh hay nh\u1ea3y d\u00e2y c\u0169ng kh\u00f4ng k\u00e9m. M\u00f4n ph\u00f9 h\u1ee3p nh\u1ea5t v\u1edbi m\u1ed7i gia \u0111\u00ecnh l\u00e0 m\u00f4n anh ch\u1ecb th\u1ea5y d\u1ec5 b\u1eaft \u0111\u1ea7u v\u00e0 \u0111\u1ee7 th\u00edch \u0111\u1ec3 gi\u1eef qua nhi\u1ec1u tu\u1ea7n.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cach_toi_uu_luong_calo_dot_khi_chay_bo\"><\/span>C\u00e1ch t\u1ed1i \u01b0u l\u01b0\u1ee3ng calo \u0111\u1ed1t khi ch\u1ea1y b\u1ed9<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">C\u00f3 ba c\u00e1ch gi\u00fap \u0111\u1ed1t th\u00eam calo trong m\u1ed7i bu\u1ed5i ch\u1ea1y m\u00e0 kh\u00f4ng c\u1ea7n k\u00e9o d\u00e0i th\u00eam h\u00e0ng gi\u1edd: ch\u1ea1y bi\u1ebfn t\u1ed1c, ch\u1ea1y d\u1ed1c v\u00e0 k\u1ebft h\u1ee3p t\u1eadp kh\u00e1ng l\u1ef1c. C\u1ea3 ba n\u00ean \u0111\u01b0\u1ee3c t\u0103ng d\u1ea7n t\u1eebng b\u01b0\u1edbc \u0111\u1ec3 c\u01a1 th\u1ec3 k\u1ecbp l\u00e0m quen. V\u1edbi ng\u01b0\u1eddi m\u1edbi t\u1eadp l\u1ea1i ho\u1eb7c c\u00f3 v\u1ea5n \u0111\u1ec1 v\u1ec1 tim m\u1ea1ch, anh ch\u1ecb h\u00e3y trao \u0111\u1ed5i v\u1edbi b\u00e1c s\u0129 tr\u01b0\u1edbc khi t\u0103ng c\u01b0\u1eddng \u0111\u1ed9.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Chay_bien_toc_doi_nhip_de_tim_lam_viec_nhieu_hon\"><\/span>Ch\u1ea1y bi\u1ebfn t\u1ed1c: \u0111\u1ed5i nh\u1ecbp \u0111\u1ec3 tim l\u00e0m vi\u1ec7c nhi\u1ec1u h\u01a1n<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ch\u1ea1y bi\u1ebfn t\u1ed1c (th\u01b0\u1eddng g\u1ecdi l\u00e0 HIIT) l\u00e0 xen k\u1ebd nh\u1eefng \u0111o\u1ea1n ch\u1ea1y nhanh v\u1edbi nh\u1eefng \u0111o\u1ea1n ch\u1ea1y ch\u1eadm \u0111\u1ec3 l\u1ea5y l\u1ea1i s\u1ee9c. Ki\u1ec3u t\u1eadp n\u00e0y \u0111\u1ea9y nh\u1ecbp tim l\u00ean cao h\u01a1n ch\u1ea1y \u0111\u1ec1u. Sau bu\u1ed5i t\u1eadp, c\u01a1 th\u1ec3 c\u00f2n d\u00f9ng th\u00eam oxy \u0111\u1ec3 h\u1ed3i ph\u1ee5c, hi\u1ec7n t\u01b0\u1ee3ng n\u00e0y g\u1ecdi l\u00e0 EPOC, hi\u1ec3u \u0111\u01a1n gi\u1ea3n l\u00e0 &#8220;\u0111\u1ed1t calo sau khi t\u1eadp xong&#8221;. M\u1ed9t b\u00e0i t\u1ed5ng quan h\u1ec7 th\u1ed1ng \u0111\u0103ng tr\u00ean t\u1ea1p ch\u00ed Obesity Reviews n\u0103m 2021 ghi nh\u1eadn ph\u1ea7n calo h\u1eadu t\u1eadp c\u1ee7a ki\u1ec3u t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 cao nh\u1ec9nh h\u01a1n t\u1eadp \u0111\u1ec1u \u1edf c\u01b0\u1eddng \u0111\u1ed9 v\u1eeba, d\u00f9 m\u1ee9c ch\u00eanh kh\u00f4ng qu\u00e1 l\u1edbn.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">M\u1ed9t c\u00e1ch b\u1eaft \u0111\u1ea7u d\u1ec5 th\u1ef1c hi\u1ec7n:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ch\u1ea1y nh\u1eb9 ho\u1eb7c \u0111i b\u1ed9 nhanh 5 \u0111\u1ebfn 10 ph\u00fat \u0111\u1ec3 l\u00e0m n\u00f3ng c\u01a1 th\u1ec3.<\/li>\n\n\n\n<li>Ch\u1ea1y nhanh kho\u1ea3ng 1 ph\u00fat, sau \u0111\u00f3 ch\u1ea1y ch\u1eadm ho\u1eb7c \u0111i b\u1ed9 2 ph\u00fat \u0111\u1ec3 h\u1ed3i s\u1ee9c.<\/li>\n\n\n\n<li>L\u1eb7p l\u1ea1i chu k\u1ef3 n\u00e0y 5 \u0111\u1ebfn 6 l\u1ea7n, t\u00f9y s\u1ee9c c\u1ee7a m\u00ecnh.<\/li>\n\n\n\n<li>H\u1ea1 nh\u1ecbp b\u1eb1ng 5 ph\u00fat \u0111i b\u1ed9 nh\u1eb9 v\u00e0 gi\u00e3n c\u01a1 ch\u00e2n.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Chay_doc_tan_dung_cau_thang_hoac_do_nghieng_cua_may_chay_bo\"><\/span>Ch\u1ea1y d\u1ed1c: t\u1eadn d\u1ee5ng c\u1ea7u thang ho\u1eb7c \u0111\u1ed9 nghi\u00eang c\u1ee7a m\u00e1y ch\u1ea1y b\u1ed9<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Ch\u1ea1y d\u1ed1c bu\u1ed9c c\u01a1 ch\u00e2n v\u00e0 c\u01a1 m\u00f4ng l\u00e0m vi\u1ec7c nhi\u1ec1u h\u01a1n, n\u00ean c\u00f9ng m\u1ed9t th\u1eddi gian s\u1ebd \u0111\u1ed1t nhi\u1ec1u calo h\u01a1n ch\u1ea1y \u0111\u01b0\u1eddng ph\u1eb3ng. N\u1ebfu kh\u00f4ng c\u00f3 \u0111\u1ed3i, anh ch\u1ecb c\u00f3 th\u1ec3 d\u00f9ng c\u1ea7u thang b\u1ed9 \u1edf chung c\u01b0 ho\u1eb7c ch\u1ec9nh \u0111\u1ed9 nghi\u00eang c\u1ee7a m\u00e1y ch\u1ea1y \u1edf m\u1ee9c nh\u1eb9 r\u1ed3i t\u0103ng d\u1ea7n theo t\u1eebng tu\u1ea7n.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">T\u00f4i quen m\u1ed9t ch\u1ecb ph\u1ee5 huynh s\u1ed1ng \u1edf chung c\u01b0 cao t\u1ea7ng, m\u00f9a m\u01b0a kh\u00f4ng ra ngo\u00e0i ch\u1ea1y \u0111\u01b0\u1ee3c. Ch\u1ecb \u0111\u1ed5i sang ch\u1ea1y ch\u1eadm l\u00ean xu\u1ed1ng v\u00e0i t\u1ea7ng c\u1ea7u thang sau khi \u0111\u01b0a con \u0111i h\u1ecdc v\u1ec1, ch\u1ec9 m\u01b0\u1eddi l\u0103m ph\u00fat m\u1ed7i s\u00e1ng. Ch\u1ecb k\u1ec3 c\u1ea3m gi\u00e1c ra m\u1ed3 h\u00f4i nhi\u1ec1u h\u01a1n h\u1eb3n so v\u1edbi \u0111i b\u1ed9, v\u00e0 quan tr\u1ecdng h\u01a1n l\u00e0 ch\u1ecb gi\u1eef \u0111\u01b0\u1ee3c th\u00f3i quen su\u1ed1t c\u1ea3 m\u00f9a m\u01b0a.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ket_hop_tap_khang_luc_de_co_the_dot_calo_nhieu_hon_ca_luc_nghi_ngoi\"><\/span>K\u1ebft h\u1ee3p t\u1eadp kh\u00e1ng l\u1ef1c \u0111\u1ec3 c\u01a1 th\u1ec3 \u0111\u1ed1t calo nhi\u1ec1u h\u01a1n c\u1ea3 l\u00fac ngh\u1ec9 ng\u01a1i<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">T\u1eadp kh\u00e1ng l\u1ef1c l\u00e0 c\u00e1c b\u00e0i t\u1eadp l\u00e0m c\u01a1 kh\u1ecfe l\u00ean nh\u01b0 ng\u1ed3i x\u1ed5m, ch\u1ed1ng \u0111\u1ea9y, n\u00e2ng t\u1ea1 nh\u1eb9 ho\u1eb7c d\u00f9ng d\u00e2y kh\u00e1ng l\u1ef1c. Khi kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 t\u0103ng, c\u01a1 th\u1ec3 c\u1ea7n nhi\u1ec1u n\u0103ng l\u01b0\u1ee3ng h\u01a1n \u0111\u1ec3 duy tr\u00ec ch\u00fang, k\u1ec3 c\u1ea3 khi anh ch\u1ecb \u0111ang ng\u1ed3i l\u00e0m vi\u1ec7c hay \u0111ang ng\u1ee7. H\u01b0\u1edbng d\u1eabn v\u1ec1 v\u1eadn \u0111\u1ed9ng n\u0103m 2020 c\u1ee7a T\u1ed5 ch\u1ee9c Y t\u1ebf Th\u1ebf gi\u1edbi (WHO) khuy\u1ebfn ngh\u1ecb ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh t\u1eadp c\u00e1c b\u00e0i t\u0103ng c\u01b0\u1eddng c\u01a1 b\u1eafp \u00edt nh\u1ea5t hai ng\u00e0y m\u1ed7i tu\u1ea7n, b\u00ean c\u1ea1nh c\u00e1c ho\u1ea1t \u0111\u1ed9ng nh\u01b0 ch\u1ea1y b\u1ed9.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">C\u01a1 ch\u00e2n v\u00e0 c\u01a1 b\u1ee5ng kh\u1ecfe h\u01a1n c\u00f2n gi\u00fap t\u01b0 th\u1ebf ch\u1ea1y v\u1eefng v\u00e0ng, gi\u1ea3m nguy c\u01a1 \u0111au g\u1ed1i hay \u0111au l\u01b0ng sau nh\u1eefng bu\u1ed5i ch\u1ea1y d\u00e0i. Anh ch\u1ecb c\u00f3 th\u1ec3 b\u1eaft \u0111\u1ea7u b\u1eb1ng hai bu\u1ed5i ng\u1eafn m\u1ed7i tu\u1ea7n, m\u1ed7i bu\u1ed5i kho\u1ea3ng 15 \u0111\u1ebfn 20 ph\u00fat t\u1ea1i nh\u00e0.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cach_do_luong_calo_sat_thuc_te_khi_chay_bo\"><\/span>C\u00e1ch \u0111o l\u01b0\u1ee3ng calo s\u00e1t th\u1ef1c t\u1ebf khi ch\u1ea1y b\u1ed9<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0110\u1ec3 bi\u1ebft <strong>ch\u1ea1y b\u1ed9 \u0111\u1ed1t bao nhi\u00eau calo<\/strong> g\u1ea7n \u0111\u00fang v\u1edbi c\u01a1 th\u1ec3 m\u00ecnh, anh ch\u1ecb c\u00f3 th\u1ec3 d\u00f9ng \u0111\u1ed3ng h\u1ed3 th\u00f4ng minh ho\u1eb7c \u1ee9ng d\u1ee5ng \u0111i\u1ec7n tho\u1ea1i, k\u1ebft h\u1ee3p \u0111o nh\u1ecbp tim. Tuy v\u1eady, m\u1ecdi con s\u1ed1 v\u1ec1 calo, t\u1eeb c\u00f4ng th\u1ee9c nh\u1ea9m \u0111\u1ebfn \u0111\u1ed3ng h\u1ed3 \u0111\u1eaft ti\u1ec1n, \u0111\u1ec1u ch\u1ec9 l\u00e0 \u01b0\u1edbc t\u00ednh v\u00ec c\u01a1 th\u1ec3 m\u1ed7i ng\u01b0\u1eddi ph\u1ea3n \u1ee9ng m\u1ed9t kh\u00e1c. Bi\u1ebft \u0111i\u1ec1u n\u00e0y gi\u00fap m\u00ecnh b\u1edbt \u00e1p l\u1ef1c m\u1ed7i khi nh\u00ecn v\u00e0o k\u1ebft qu\u1ea3.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0110\u1ec3 c\u00f3 con s\u1ed1 s\u00e1t h\u01a1n, anh ch\u1ecb n\u00ean k\u1ebft h\u1ee3p nhi\u1ec1u c\u00f4ng c\u1ee5. \u0110\u1ed3ng h\u1ed3 th\u00f4ng minh nh\u01b0 Garmin hay Apple Watch \u0111o nh\u1ecbp tim ngay tr\u00ean c\u1ed5 tay v\u00e0 t\u1ef1 t\u00ednh calo d\u1ef1a tr\u00ean c\u00e2n n\u1eb7ng, tu\u1ed5i, gi\u1edbi t\u00ednh m\u00e0 m\u00ecnh \u0111\u00e3 nh\u1eadp. C\u00e1c \u1ee9ng d\u1ee5ng \u0111i\u1ec7n tho\u1ea1i nh\u01b0 Strava hay Nike Run Club ghi l\u1ea1i qu\u00e3ng \u0111\u01b0\u1eddng, t\u1ed1c \u0111\u1ed9, v\u00e0 cho k\u1ebft qu\u1ea3 t\u1ed1t h\u01a1n n\u1ebfu \u0111\u01b0\u1ee3c k\u1ebft n\u1ed1i v\u1edbi thi\u1ebft b\u1ecb \u0111o nh\u1ecbp tim. \u0110ai \u0111o nh\u1ecbp tim \u0111eo ng\u1ef1c th\u01b0\u1eddng cho d\u1eef li\u1ec7u \u1ed5n \u0111\u1ecbnh h\u01a1n c\u1ea3m bi\u1ebfn c\u1ed5 tay khi ch\u1ea1y nhanh.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"768\" src=\"https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/cach-do-luong-calo-khi-chay-bo.png\" alt=\"C\u00e1ch \u0111o l\u01b0\u1ee3ng calo s\u00e1t th\u1ef1c t\u1ebf khi ch\u1ea1y b\u1ed9\" class=\"wp-image-6211\" srcset=\"https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/cach-do-luong-calo-khi-chay-bo.png 1024w, https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/cach-do-luong-calo-khi-chay-bo-533x400.png 533w, https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/cach-do-luong-calo-khi-chay-bo-768x576.png 768w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">Anh ch\u1ecb c\u00f3 th\u1ec3 tham kh\u1ea3o v\u00e0i c\u00e1ch \u0111o l\u01b0\u1ee3ng calo \u0111\u1ed1t khi ch\u1ea1y b\u1ed9<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">C\u00f3 l\u1ea7n m\u1ed9t ph\u1ee5 huynh k\u1ec3 v\u1edbi t\u00f4i r\u1eb1ng \u0111\u1ed3ng h\u1ed3 b\u00e1o ch\u1ecb \u0111\u1ed1t h\u01a1n 600 calo cho bu\u1ed5i ch\u1ea1y 5km, trong khi ch\u1ecb t\u1ef1 t\u00ednh theo c\u00f4ng th\u1ee9c ch\u1ec9 ch\u01b0a \u0111\u1ebfn 350. Ch\u1ecb b\u0103n kho\u0103n kh\u00f4ng bi\u1ebft n\u00ean tin con s\u1ed1 n\u00e0o. T\u00f4i khuy\u00ean ch\u1ecb \u0111\u1eebng b\u00e1m v\u00e0o m\u1ed9t con s\u1ed1 ri\u00eang l\u1ebb, m\u00e0 h\u00e3y d\u00f9ng c\u00f9ng m\u1ed9t thi\u1ebft b\u1ecb trong nhi\u1ec1u tu\u1ea7n v\u00e0 quan s\u00e1t xu h\u01b0\u1edbng. Ch\u1ec9 c\u1ea7n nh\u1eadp \u0111\u00fang c\u00e2n n\u1eb7ng, th\u1ec9nh tho\u1ea3ng c\u1eadp nh\u1eadt l\u1ea1i, r\u1ed3i so xem bu\u1ed5i ch\u1ea1y n\u00e0y nh\u1eb9 hay n\u1eb7ng h\u01a1n tu\u1ea7n tr\u01b0\u1edbc l\u00e0 \u0111\u1ee7.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Luu_y_ve_dinh_duong_va_giam_can_khi_dot_calo_bang_chay_bo\"><\/span>L\u01b0u \u00fd v\u1ec1 dinh d\u01b0\u1ee1ng v\u00e0 gi\u1ea3m c\u00e2n khi \u0111\u1ed1t calo b\u1eb1ng ch\u1ea1y b\u1ed9<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Theo quy \u01b0\u1edbc ph\u1ed5 bi\u1ebfn, c\u01a1 th\u1ec3 c\u1ea7n th\u00e2m h\u1ee5t kho\u1ea3ng 7.700 calo \u0111\u1ec3 gi\u1ea3m 1kg m\u1ee1 th\u1eeba, ngh\u0129a l\u00e0 l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o ph\u1ea3i th\u1ea5p h\u01a1n l\u01b0\u1ee3ng calo c\u01a1 th\u1ec3 ti\u00eau hao. Ch\u1ea1y b\u1ed9 ch\u1ec9 l\u00e0 m\u1ed9t n\u1eeda c\u1ee7a ph\u00e9p t\u00ednh, n\u1eeda c\u00f2n l\u1ea1i n\u1eb1m \u1edf \u0103n u\u1ed1ng. Ch\u1ea1y r\u1ea5t nhi\u1ec1u m\u00e0 \u0103n b\u00f9 qu\u00e1 m\u1ee9c th\u00ec c\u00e2n n\u1eb7ng v\u1eabn c\u00f3 th\u1ec3 t\u0103ng.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Con s\u1ed1 7.700 calo b\u1eaft ngu\u1ed3n t\u1eeb t\u00ednh to\u00e1n c\u1ee7a b\u00e1c s\u0129 Max Wishnofsky n\u0103m 1958, v\u00e0 c\u00e1c nghi\u00ean c\u1ee9u sau \u0111\u00f3 cho th\u1ea5y \u0111\u00e2y ch\u1ec9 l\u00e0 m\u1ee9c tham kh\u1ea3o. Khi c\u00e2n n\u1eb7ng gi\u1ea3m, c\u01a1 th\u1ec3 t\u1ef1 \u0111i\u1ec1u ch\u1ec9nh m\u1ee9c ti\u00eau hao n\u00ean t\u1ed1c \u0111\u1ed9 gi\u1ea3m c\u00e2n s\u1ebd ch\u1eadm d\u1ea7n. V\u1edbi ng\u01b0\u1eddi n\u1eb7ng 70kg ch\u1ea1y 5km \u0111\u1ed1t kho\u1ea3ng 350 calo, c\u1ea7n kho\u1ea3ng 22 bu\u1ed5i nh\u01b0 v\u1eady m\u1edbi t\u01b0\u01a1ng \u1ee9ng m\u1ed9t m\u1ed1c 7.700 calo, v\u00e0 ch\u1ec9 khi \u0103n u\u1ed1ng kh\u00f4ng b\u00f9 l\u1ea1i. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">T\u00f4i bi\u1ebft m\u1ed9t ch\u1ecb ch\u1ea1y \u0111\u1ec1u ba bu\u1ed5i m\u1ed7i tu\u1ea7n su\u1ed1t ba th\u00e1ng m\u00e0 c\u00e2n n\u1eb7ng g\u1ea7n nh\u01b0 \u0111\u1ee9ng y\u00ean. Khi c\u00f9ng ch\u1ecb nh\u00ecn l\u1ea1i, t\u00f4i th\u1ea5y bu\u1ed5i n\u00e0o ch\u1ea1y xong ch\u1ecb c\u0169ng t\u1ef1 th\u01b0\u1edfng m\u1ed9t ly tr\u00e0 s\u1eefa l\u1edbn th\u00eam topping, l\u01b0\u1ee3ng calo c\u1ee7a ly \u1ea5y c\u00f3 th\u1ec3 ngang ho\u1eb7c h\u01a1n c\u1ea3 bu\u1ed5i ch\u1ea1y. Ch\u1ecb b\u1ea5t ng\u1edd, r\u1ed3i ch\u1ec9 c\u1ea7n \u0111\u1ed5i sang b\u1eefa nh\u1eb9 sau ch\u1ea1y l\u00e0 c\u00e2n b\u1eaft \u0111\u1ea7u nh\u00edch xu\u1ed1ng.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Anh ch\u1ecb c\u00f3 th\u1ec3 gi\u1eef v\u00e0i nguy\u00ean t\u1eafc nh\u1ecf \u0111\u1ec3 v\u1eeba ch\u1ea1y v\u1eeba gi\u1eef s\u1ee9c kh\u1ecfe:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kh\u00f4ng b\u1ecf b\u1eefa hay \u0103n qu\u00e1 \u00edt \u0111\u1ec3 &#8220;b\u00f9&#8221; cho bu\u1ed5i ch\u1ea1y, v\u00ec c\u01a1 th\u1ec3 thi\u1ebfu n\u0103ng l\u01b0\u1ee3ng s\u1ebd kh\u00f3 gi\u1eef th\u00f3i quen l\u00e2u d\u00e0i.<\/li>\n\n\n\n<li>\u0102n \u0111\u1ee7 \u0111\u1ea1m, rau xanh v\u00e0 tinh b\u1ed9t t\u1ed1t sau ch\u1ea1y \u0111\u1ec3 c\u01a1 ph\u1ee5c h\u1ed3i.<\/li>\n\n\n\n<li>U\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc tr\u01b0\u1edbc, trong v\u00e0 sau bu\u1ed5i ch\u1ea1y.<\/li>\n\n\n\n<li>\u0110\u1eb7t m\u1ee5c ti\u00eau gi\u1ea3m c\u00e2n ch\u1eadm v\u00e0 \u0111\u1ec1u, thay v\u00ec k\u1ef3 v\u1ecdng qu\u00e1 cao trong v\u00e0i tu\u1ea7n.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cung_Minh_Tri_Thanh_xay_thoi_quen_song_khoe_de_dong_hanh_voi_con\"><\/span>C\u00f9ng Minh Tr\u00ed Th\u00e0nh x\u00e2y th\u00f3i quen s\u1ed1ng kh\u1ecfe \u0111\u1ec3 \u0111\u1ed3ng h\u00e0nh v\u1edbi con<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">T\u00f4i l\u00e0 c\u00f4 Lanh. Qua nh\u1eefng l\u1ea7n tr\u00f2 chuy\u1ec7n v\u1edbi nhi\u1ec1u ph\u1ee5 huynh, t\u00f4i nh\u1eadn ra ng\u01b0\u1eddi l\u1edbn c\u00f3 \u0111\u1ee7 s\u1ee9c kh\u1ecfe v\u00e0 s\u1ef1 b\u00ecnh t\u0129nh th\u00ec m\u1edbi ki\u00ean nh\u1eabn \u0111\u1ed3ng h\u00e0nh c\u00f9ng con \u0111\u01b0\u1ee3c l\u00e2u. Nh\u1eefng bu\u1ed5i ch\u1ea1y s\u00e1ng, nh\u1eefng l\u1ea7n b\u01b0\u1edbc ra kh\u1ecfi nh\u00e0 \u0111\u1ec3 v\u1eadn \u0111\u1ed9ng, th\u1eadt ra l\u00e0 c\u00e1ch m\u00ecnh gi\u1eef n\u0103ng l\u01b0\u1ee3ng cho c\u1ea3 ng\u00e0y ch\u0103m s\u00f3c gia \u0111\u00ecnh.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"600\" src=\"https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/cung-minh-tri-thanh-xay-thoi-quen-song-khoe.png\" alt=\"C\u00f9ng Minh Tr\u00ed Th\u00e0nh x\u00e2y th\u00f3i quen s\u1ed1ng kh\u1ecfe \u0111\u1ec3 \u0111\u1ed3ng h\u00e0nh v\u1edbi con\" class=\"wp-image-6212\" srcset=\"https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/cung-minh-tri-thanh-xay-thoi-quen-song-khoe.png 800w, https:\/\/minhtrithanh.com\/tin-tuc\/wp-content\/uploads\/2026\/10\/cung-minh-tri-thanh-xay-thoi-quen-song-khoe-533x400.png 533w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">C\u00f9ng Minh Tr\u00ed Th\u00e0nh x\u00e2y d\u1ef1ng th\u00f3i quen s\u1ed1ng kho\u1ebb<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">N\u1ebfu anh ch\u1ecb mu\u1ed1n c\u00f3 th\u00eam ng\u01b0\u1eddi \u0111\u1ed3ng h\u00e0nh tr\u00ean h\u00e0nh tr\u00ecnh x\u00e2y th\u00f3i quen s\u1ed1ng kh\u1ecfe cho c\u1ea3 nh\u00e0, c\u00f3 th\u1ec3 tham kh\u1ea3o c\u00e1c ch\u01b0\u01a1ng tr\u00ecnh t\u1ea1i Minh Tr\u00ed Th\u00e0nh, n\u01a1i t\u00f4i chia s\u1ebb c\u00f9ng anh ch\u1ecb c\u00e1ch gi\u1eef n\u0103ng l\u01b0\u1ee3ng t\u00edch c\u1ef1c, v\u1eadn \u0111\u1ed9ng \u0111\u1ec1u \u0111\u1eb7n v\u00e0 ch\u0103m s\u00f3c b\u1ea3n th\u00e2n trong nh\u1ecbp s\u1ed1ng b\u1eadn r\u1ed9n.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ket_luan\"><\/span>K\u1ebft lu\u1eadn<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ch\u1ea1y b\u1ed9 \u0111\u1ed1t bao nhi\u00eau calo<\/strong> c\u00f2n t\u00f9y c\u00e2n n\u1eb7ng, qu\u00e3ng \u0111\u01b0\u1eddng v\u00e0 c\u01b0\u1eddng \u0111\u1ed9, v\u00e0 m\u1ecdi con s\u1ed1 ch\u1ec9 l\u00e0 \u01b0\u1edbc t\u00ednh. Anh ch\u1ecb c\u1ee9 ch\u1ea1y \u0111\u1ec1u, \u0103n u\u1ed1ng c\u00e2n \u0111\u1ed1i v\u00e0 ki\u00ean nh\u1eabn theo d\u00f5i ti\u1ebfn b\u1ed9 c\u1ee7a m\u00ecnh t\u1eebng tu\u1ea7n. M\u1ed7i bu\u1ed5i ch\u1ea1y c\u0169ng l\u00e0 m\u1ed9t l\u1ea7n l\u00e0m g\u01b0\u01a1ng s\u1ed1ng kh\u1ecfe cho con.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cau_hoi_thuong_gap_ve_chay_bo_dot_calo\"><\/span>C\u00e2u h\u1ecfi th\u01b0\u1eddng g\u1eb7p v\u1ec1 ch\u1ea1y b\u1ed9 \u0111\u1ed1t calo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ch\u1ea1y b\u1ed9 30 ph\u00fat \u0111\u1ed1t bao nhi\u00eau calo?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u1ede t\u1ed1c \u0111\u1ed9 kho\u1ea3ng 8km\/gi\u1edd, ng\u01b0\u1eddi n\u1eb7ng 60kg \u0111\u1ed1t kho\u1ea3ng 261 calo, ng\u01b0\u1eddi n\u1eb7ng 70kg \u0111\u1ed1t kho\u1ea3ng 305 calo v\u00e0 ng\u01b0\u1eddi n\u1eb7ng 80kg \u0111\u1ed1t kho\u1ea3ng 349 calo. N\u1ebfu anh ch\u1ecb ch\u1ea1y nhanh h\u01a1n ho\u1eb7c ch\u1ea1y d\u1ed1c th\u00ec con s\u1ed1 s\u1ebd cao h\u01a1n. B\u1ea3ng tra theo th\u1eddi gian \u1edf tr\u00ean c\u00f3 th\u00eam c\u00e1c m\u1ed1c 10 ph\u00fat, 15 ph\u00fat v\u00e0 1 ti\u1ebfng.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ch\u1ea1y 1km \u0111\u1ed1t bao nhi\u00eau calo?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">C\u00f3 th\u1ec3 \u01b0\u1edbc t\u00ednh kho\u1ea3ng 1 calo cho m\u1ed7i kg c\u00e2n n\u1eb7ng. Ng\u01b0\u1eddi n\u1eb7ng 60kg ch\u1ea1y 1km \u0111\u1ed1t kho\u1ea3ng 60 calo, ng\u01b0\u1eddi n\u1eb7ng 70kg \u0111\u1ed1t kho\u1ea3ng 70 calo. \u0110\u00e2y l\u00e0 con s\u1ed1 trung b\u00ecnh, th\u1ef1c t\u1ebf s\u1ebd dao \u0111\u1ed9ng theo t\u1ed1c \u0111\u1ed9 v\u00e0 \u0111\u1ecba h\u00ecnh.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ch\u1ea1y b\u1ed9 m\u1ed7i ng\u00e0y c\u00f3 gi\u00fap gi\u1ea3m c\u00e2n kh\u00f4ng?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ch\u1ea1y b\u1ed9 gi\u00fap t\u0103ng l\u01b0\u1ee3ng calo ti\u00eau hao, nh\u01b0ng c\u00e2n n\u1eb7ng ch\u1ec9 gi\u1ea3m khi t\u1ed5ng calo n\u1ea1p v\u00e0o th\u1ea5p h\u01a1n t\u1ed5ng calo c\u01a1 th\u1ec3 d\u00f9ng trong ng\u00e0y. N\u1ebfu ch\u1ea1y \u0111\u1ec1u m\u00e0 \u0103n b\u00f9 nhi\u1ec1u, c\u00e2n n\u1eb7ng c\u00f3 th\u1ec3 gi\u1eef nguy\u00ean ho\u1eb7c t\u0103ng. Anh ch\u1ecb c\u0169ng n\u00ean ch\u1eeba v\u00e0i ng\u00e0y ngh\u1ec9 trong tu\u1ea7n \u0111\u1ec3 c\u01a1 th\u1ec3 k\u1ecbp ph\u1ee5c h\u1ed3i.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ch\u1ea1y b\u1ed9 hay \u0111i b\u1ed9 nhanh \u0111\u1ed1t nhi\u1ec1u calo h\u01a1n?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Trong c\u00f9ng m\u1ed9t gi\u1edd, ch\u1ea1y b\u1ed9 \u0111\u1ed1t nhi\u1ec1u h\u01a1n r\u00f5 r\u1ec7t. V\u1edbi ng\u01b0\u1eddi n\u1eb7ng 70kg, ch\u1ea1y 8km\/gi\u1edd kho\u1ea3ng 610 calo, c\u00f2n \u0111i b\u1ed9 nhanh 6km\/gi\u1edd kho\u1ea3ng 350 calo. Tuy v\u1eady, \u0111i b\u1ed9 nhanh nh\u1eb9 kh\u1edbp h\u01a1n n\u00ean c\u00f3 th\u1ec3 l\u00e0 \u0111i\u1ec3m b\u1eaft \u0111\u1ea7u ph\u00f9 h\u1ee3p cho ng\u01b0\u1eddi m\u1edbi t\u1eadp.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ch\u1ea1y bu\u1ed5i s\u00e1ng hay bu\u1ed5i t\u1ed1i \u0111\u1ed1t nhi\u1ec1u calo h\u01a1n?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">L\u01b0\u1ee3ng calo \u0111\u1ed1t ch\u1ee7 y\u1ebfu ph\u1ee5 thu\u1ed9c v\u00e0o c\u00e2n n\u1eb7ng, qu\u00e3ng \u0111\u01b0\u1eddng v\u00e0 c\u01b0\u1eddng \u0111\u1ed9, kh\u00f4ng ph\u1ee5 thu\u1ed9c nhi\u1ec1u v\u00e0o gi\u1edd ch\u1ea1y. Anh ch\u1ecb n\u00ean ch\u1ecdn khung gi\u1edd m\u00e0 m\u00ecnh d\u1ec5 gi\u1eef \u0111\u1ec1u nh\u1ea5t. T\u1eadp \u0111\u1ec1u \u0111\u1eb7n m\u1edbi l\u00e0 \u0111i\u1ec1u t\u1ea1o n\u00ean kh\u00e1c bi\u1ec7t theo th\u1eddi gian.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Calo tr\u00ean \u0111\u1ed3ng h\u1ed3 th\u00f4ng minh c\u00f3 \u0111\u00e1ng tin kh\u00f4ng?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0110\u00f3 l\u00e0 con s\u1ed1 \u01b0\u1edbc t\u00ednh n\u00ean c\u00f3 th\u1ec3 l\u1ec7ch so v\u1edbi th\u1ef1c t\u1ebf. Anh ch\u1ecb n\u00ean d\u00f9ng n\u00f3 \u0111\u1ec3 theo d\u00f5i xu h\u01b0\u1edbng qua nhi\u1ec1u tu\u1ea7n thay v\u00ec xem nh\u01b0 m\u1ed9t con s\u1ed1 c\u1ed1 \u0111\u1ecbnh. Nh\u1eadp \u0111\u00fang c\u00e2n n\u1eb7ng v\u00e0 d\u00f9ng c\u00f9ng m\u1ed9t thi\u1ebft b\u1ecb s\u1ebd gi\u00fap d\u1eef li\u1ec7u nh\u1ea5t qu\u00e1n h\u01a1n.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tai_lieu_tham_khao\"><\/span>T\u00e0i li\u1ec7u tham kh\u1ea3o<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Compendium of Physical Activities, m\u1ee5c Running (gi\u00e1 tr\u1ecb MET khi ch\u1ea1y b\u1ed9): <a href=\"https:\/\/pacompendium.com\/running\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">https:\/\/pacompendium.com\/running\/<\/a><\/li>\n\n\n\n<li>T\u1ed5 ch\u1ee9c Y t\u1ebf Th\u1ebf gi\u1edbi (WHO), H\u01b0\u1edbng d\u1eabn v\u1ec1 ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t v\u00e0 h\u00e0nh vi \u00edt v\u1eadn \u0111\u1ed9ng, 2020: <a href=\"https:\/\/www.who.int\/publications\/i\/item\/9789240015128\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">https:\/\/www.who.int\/publications\/i\/item\/9789240015128<\/a><\/li>\n\n\n\n<li>B\u00e0i nghi\u00ean c\u1ee9u v\u1ec1 quy t\u1eafc th\u00e2m h\u1ee5t 3.500 kcal (t\u01b0\u01a1ng \u0111\u01b0\u01a1ng 7.700 kcal\/kg) c\u1ee7a Wishnofsky, PubMed Central: <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3810417\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3810417\/<\/a><\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n<div class=\"kk-star-ratings kksr-auto kksr-align-right kksr-valign-bottom\"\n    data-payload='{&quot;align&quot;:&quot;right&quot;,&quot;id&quot;:&quot;6195&quot;,&quot;slug&quot;:&quot;default&quot;,&quot;valign&quot;:&quot;bottom&quot;,&quot;ignore&quot;:&quot;&quot;,&quot;reference&quot;:&quot;auto&quot;,&quot;class&quot;:&quot;&quot;,&quot;count&quot;:&quot;1&quot;,&quot;legendonly&quot;:&quot;&quot;,&quot;readonly&quot;:&quot;&quot;,&quot;score&quot;:&quot;5&quot;,&quot;starsonly&quot;:&quot;&quot;,&quot;best&quot;:&quot;5&quot;,&quot;gap&quot;:&quot;5&quot;,&quot;greet&quot;:&quot;Rate this post&quot;,&quot;legend&quot;:&quot;5\\\/5 - (1 b\u00ecnh ch\u1ecdn)&quot;,&quot;size&quot;:&quot;24&quot;,&quot;title&quot;:&quot;Ch\u1ea1y b\u1ed9 \u0111\u1ed1t bao nhi\u00eau calo? C\u00f4ng th\u1ee9c t\u00ednh v\u00e0 b\u1ea3ng tra c\u1ee9u nhanh&quot;,&quot;width&quot;:&quot;142.5&quot;,&quot;_legend&quot;:&quot;{score}\\\/{best} - ({count} {votes})&quot;,&quot;font_factor&quot;:&quot;1.25&quot;}'>\n            \n<div class=\"kksr-stars\">\n    \n<div class=\"kksr-stars-inactive\">\n            <div class=\"kksr-star\" data-star=\"1\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"2\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"3\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"4\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"5\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n    <\/div>\n    \n<div class=\"kksr-stars-active\" style=\"width: 142.5px;\">\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n    <\/div>\n<\/div>\n                \n\n<div class=\"kksr-legend\" style=\"font-size: 19.2px;\">\n            5\/5 - (1 b\u00ecnh ch\u1ecdn)    <\/div>\n    <\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ch\u1ea1y b\u1ed9 \u0111\u1ed1t bao nhi\u00eau calo? Ng\u01b0\u1eddi n\u1eb7ng 70kg ch\u1ea1y 5km ti\u00eau hao kho\u1ea3ng 350 calo, t\u1ee9c x\u1ea5p x\u1ec9 1 calo cho m\u1ed7i kg c\u00e2n n\u1eb7ng tr\u00ean m\u1ed7i km. Con s\u1ed1 n\u00e0y \u0111\u1ed5i theo t\u1ed1c \u0111\u1ed9, \u0111\u1ecba h\u00ecnh v\u00e0 c\u01a1 \u0111\u1ecba. B\u00e0i vi\u1ebft g\u1eedi anh ch\u1ecb c\u00f4ng th\u1ee9c, b\u1ea3ng tra c\u1ee9u theo c\u1ef1 ly, th\u1eddi [&#8230;]\n","protected":false},"author":1,"featured_media":6208,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[80,74],"tags":[],"class_list":["post-6195","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ren-luyen-the-chat","category-phat-trien-ban-than"],"_links":{"self":[{"href":"https:\/\/minhtrithanh.com\/tin-tuc\/wp-json\/wp\/v2\/posts\/6195","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/minhtrithanh.com\/tin-tuc\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/minhtrithanh.com\/tin-tuc\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/minhtrithanh.com\/tin-tuc\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/minhtrithanh.com\/tin-tuc\/wp-json\/wp\/v2\/comments?post=6195"}],"version-history":[{"count":4,"href":"https:\/\/minhtrithanh.com\/tin-tuc\/wp-json\/wp\/v2\/posts\/6195\/revisions"}],"predecessor-version":[{"id":6424,"href":"https:\/\/minhtrithanh.com\/tin-tuc\/wp-json\/wp\/v2\/posts\/6195\/revisions\/6424"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/minhtrithanh.com\/tin-tuc\/wp-json\/wp\/v2\/media\/6208"}],"wp:attachment":[{"href":"https:\/\/minhtrithanh.com\/tin-tuc\/wp-json\/wp\/v2\/media?parent=6195"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/minhtrithanh.com\/tin-tuc\/wp-json\/wp\/v2\/categories?post=6195"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/minhtrithanh.com\/tin-tuc\/wp-json\/wp\/v2\/tags?post=6195"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}