{"id":2431,"date":"2025-03-15T00:00:00","date_gmt":"2025-03-14T17:00:00","guid":{"rendered":"https:\/\/clubthethao.com\/?p=2431"},"modified":"2025-03-22T13:09:39","modified_gmt":"2025-03-22T06:09:39","slug":"an-bao-nhieu-calo-de-giam-can","status":"publish","type":"post","link":"https:\/\/clubthethao.com\/en\/how-many-calories-to-lose-weight\/","title":{"rendered":"How Many Calories to Eat to Lose Weight \u2013 The Secret to Sustainable Success"},"content":{"rendered":"<p>Question &quot;<a href=\"https:\/\/clubthethao.com\/en\/how-many-calories-to-lose-weight\/\"><strong>how many calories to eat to lose weight<\/strong><\/a>?\u201d is one of the most common questions asked by people trying to lose weight. Understanding the amount of calories you consume and burn each day is the key to achieving your weight loss goals effectively and sustainably. This article will provide you with a detailed and scientific guide on how to calculate your calorie needs, build a reasonable diet, and combine it with exercise to lose weight safely and maintain long-term results. Understanding how calories work in the body will help you avoid common mistakes and create a successful weight loss journey.<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 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\">Content<\/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:\/\/clubthethao.com\/en\/how-many-calories-to-lose-weight\/#tinh-toan-luong-calo-can-thiet-de-giam-can-huong-dan-chi-tiet\" >Calculating calories needed to lose weight: detailed guide<\/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:\/\/clubthethao.com\/en\/how-many-calories-to-lose-weight\/#tdee-tong-luong-calo-co-the-dot-chay-moi-ngay\" >TDEE: Total calories burned per day<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/clubthethao.com\/en\/how-many-calories-to-lose-weight\/#tinh-toan-bmr-basal-metabolic-rate\" >Calculate BMR (Basal Metabolic Rate)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/clubthethao.com\/en\/how-many-calories-to-lose-weight\/#he-so-hoat-dong-va-tinh-toan-tdee\" >Activity Factor and TDEE Calculation<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/clubthethao.com\/en\/how-many-calories-to-lose-weight\/#an-bao-nhieu-calo-de-giam-can-hieu-qua-va-an-toan\" >How many calories to eat to lose weight effectively and safely?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/clubthethao.com\/en\/how-many-calories-to-lose-weight\/#tao-tham-hut-calo-an-toan\" >Create a safe calorie deficit<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/clubthethao.com\/en\/how-many-calories-to-lose-weight\/#lua-chon-luong-calo-phu-hop-voi-muc-tieu\" >Choose the right amount of calories for your goals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/clubthethao.com\/en\/how-many-calories-to-lose-weight\/#quan-trong-hon-luong-calo-la-chat-luong-dinh-duong\" >More important than calories is nutritional quality<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/clubthethao.com\/en\/how-many-calories-to-lose-weight\/#yeu-to-anh-huong-den-nhu-cau-calo-giam-can-ca-nhan\" >Factors affecting individual weight loss calorie needs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/clubthethao.com\/en\/how-many-calories-to-lose-weight\/#gioi-tinh-va-tuoi-tac\" >Gender and age<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/clubthethao.com\/en\/how-many-calories-to-lose-weight\/#can-nang-va-chieu-cao\" >Weight and height<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/clubthethao.com\/en\/how-many-calories-to-lose-weight\/#muc-do-hoat-dong-the-chat\" >Physical activity level<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/clubthethao.com\/en\/how-many-calories-to-lose-weight\/#thuc-don-giam-can-khoa-hoc-dam-bao-du-dinh-duong-voi-luong-calo-phu-hop\" >Scientific weight loss menu: ensures adequate nutrition with appropriate calories<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/clubthethao.com\/en\/how-many-calories-to-lose-weight\/#uu-tien-thuc-pham-giau-chat-xo\" >Prioritize foods rich in fiber<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/clubthethao.com\/en\/how-many-calories-to-lose-weight\/#cung-cap-du-protein\" >Provide enough protein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/clubthethao.com\/en\/how-many-calories-to-lose-weight\/#lua-chon-chat-beo-lanh-manh\" >Choose healthy fats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/clubthethao.com\/en\/how-many-calories-to-lose-weight\/#han-che-duong-va-chat-beo-bao-hoa\" >Limit sugar and saturated fat<\/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:\/\/clubthethao.com\/en\/how-many-calories-to-lose-weight\/#sai-lam-pho-bien-khi-tinh-calo-de-giam-can-va-cach-khac-phuc\" >Common mistakes when counting calories to lose weight and how to fix them<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/clubthethao.com\/en\/how-many-calories-to-lose-weight\/#thieu-chinh-xac-trong-tinh-toan-luong-calo-nap-vao\" >Inaccuracy in calculating calorie intake<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/clubthethao.com\/en\/how-many-calories-to-lose-weight\/#qua-chu-trong-vao-luong-calo-ma-bo-qua-chat-luong-dinh-duong\" >Focusing too much on calories and ignoring nutritional quality<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/clubthethao.com\/en\/how-many-calories-to-lose-weight\/#giam-calo-qua-nhanh-va-dot-ngot\" >Reducing calories too quickly and suddenly<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/clubthethao.com\/en\/how-many-calories-to-lose-weight\/#khong-tinh-den-muc-do-hoat-dong-the-chat\" >Regardless of physical activity level<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/clubthethao.com\/en\/how-many-calories-to-lose-weight\/#giam-can-ben-vung-khong-chi-la-calo-ma-con-la-chat-luong-thuc-pham\" >Sustainable weight loss: it&#039;s not just about calories, it&#039;s about food quality<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/clubthethao.com\/en\/how-many-calories-to-lose-weight\/#che-do-an-da-dang-va-can-bang\" >A varied and balanced diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/clubthethao.com\/en\/how-many-calories-to-lose-weight\/#lua-chon-thuc-pham-nguyen-chat\" >Choose whole foods<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/clubthethao.com\/en\/how-many-calories-to-lose-weight\/#loi-song-lanh-manh\" >Healthy lifestyle<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/clubthethao.com\/en\/how-many-calories-to-lose-weight\/#lam-the-nao-de-theo-doi-luong-calo-tieu-thu-va-tieu-hao-moi-ngay\" >How to track calories consumed and burned each day?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/clubthethao.com\/en\/how-many-calories-to-lose-weight\/#su-dung-ung-dung-theo-doi-calo\" >Use a calorie tracking app<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/clubthethao.com\/en\/how-many-calories-to-lose-weight\/#ghi-chep-nhat-ky-an-uong\" >Keep a food diary<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/clubthethao.com\/en\/how-many-calories-to-lose-weight\/#do-luong-luong-calo-tieu-hao\" >Measure calories burned<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/clubthethao.com\/en\/how-many-calories-to-lose-weight\/#tap-luyen-va-giam-can-tang-hieu-qua-dot-chay-calo\" >Exercise and weight loss: increase calorie burning efficiency<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/clubthethao.com\/en\/how-many-calories-to-lose-weight\/#tap-luyen-cardio\" >Cardio workout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/clubthethao.com\/en\/how-many-calories-to-lose-weight\/#tap-luyen-suc-manh\" >Strength training<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/clubthethao.com\/en\/how-many-calories-to-lose-weight\/#ket-hop-ca-cardio-va-suc-manh\" >Combine both cardio and strength<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/clubthethao.com\/en\/how-many-calories-to-lose-weight\/#che-do-an-kieng-khac-nhau-va-luong-calo-phu-hop-cho-muc-tieu-giam-can\" >Different Diets and Calorie Intakes for Weight Loss Goals<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/clubthethao.com\/en\/how-many-calories-to-lose-weight\/#che-do-an-low-carb\" >Low-carb diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-37\" href=\"https:\/\/clubthethao.com\/en\/how-many-calories-to-lose-weight\/#che-do-an-keto\" >Keto diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-38\" href=\"https:\/\/clubthethao.com\/en\/how-many-calories-to-lose-weight\/#che-do-an-intermittent-fasting\" >Intermittent fasting diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-39\" href=\"https:\/\/clubthethao.com\/en\/how-many-calories-to-lose-weight\/#dieu-quan-trong-la-su-ben-vung\" >Sustainability is key<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-40\" href=\"https:\/\/clubthethao.com\/en\/how-many-calories-to-lose-weight\/#loi-khuyen-tu-chuyen-gia-giam-can-an-toan-va-lanh-manh-voi-calo\" >Expert Advice: Safe and Healthy Weight Loss with Calories<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-41\" href=\"https:\/\/clubthethao.com\/en\/how-many-calories-to-lose-weight\/#lang-nghe-co-the\" >Listen to your body<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-42\" href=\"https:\/\/clubthethao.com\/en\/how-many-calories-to-lose-weight\/#kien-tri-va-ben-vung\" >Persistent and sustainable<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-43\" href=\"https:\/\/clubthethao.com\/en\/how-many-calories-to-lose-weight\/#tap-trung-vao-loi-song-lanh-manh\" >Focus on healthy living<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-44\" href=\"https:\/\/clubthethao.com\/en\/how-many-calories-to-lose-weight\/#ket-luan\" >Conclude<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"tinh-toan-luong-calo-can-thiet-de-giam-can-huong-dan-chi-tiet\"><\/span>Calculating calories needed to lose weight: detailed guide<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>To lose weight, you need to create a calorie deficit, meaning that the calories you burn must be greater than the calories you take in. But how do you know exactly how many calories you need to consume each day? The answer lies in calculating your total daily energy expenditure (TDEE). This is a personal number, depending on many factors such as gender, age, height, weight, and activity level.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"tdee-tong-luong-calo-co-the-dot-chay-moi-ngay\"><\/span>TDEE: Total calories burned per day<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>TDEE consists of three main components: BMR (Basal Metabolic Rate) \u2013 the amount of calories needed to maintain basic life functions at rest; Physical activity level; and TEF (Thermic Effect of Food) \u2013 the amount of calories burned during the digestion of food. Calculating TDEE accurately is an important first step in determining how many calories you should eat each day to lose weight. You can use online formulas or phone apps to easily calculate TDEE. However, remember that this is just an estimate, you need to adjust it according to your body&#039;s reality.<\/p>\n<figure id=\"attachment_2491\" aria-describedby=\"caption-attachment-2491\" style=\"width: 600px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"size-full wp-image-2491\" src=\"https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/03\/an-bao-nhieu-calo-de-giam-can.png\" alt=\"TDEE: Total calories burned per day\" width=\"600\" height=\"337\" srcset=\"https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/03\/an-bao-nhieu-calo-de-giam-can.png 600w, https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/03\/an-bao-nhieu-calo-de-giam-can-300x169.png 300w, https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/03\/an-bao-nhieu-calo-de-giam-can-400x225.png 400w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><figcaption id=\"caption-attachment-2491\" class=\"wp-caption-text\">TDEE: Total calories burned per day<\/figcaption><\/figure>\n<h3><span class=\"ez-toc-section\" id=\"tinh-toan-bmr-basal-metabolic-rate\"><\/span>Calculate BMR (Basal Metabolic Rate)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>BMR is the amount of calories your body burns at rest. There are many formulas for calculating BMR, of which the Harris-Benedict formula is widely used:<\/p>\n<ul>\n<li aria-level=\"1\">Men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) \u2013 (5.677 x age in years)<\/li>\n<li aria-level=\"1\">Female: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) \u2013 (4.330 x age in years)<\/li>\n<\/ul>\n<p>Once you have calculated your BMR, remember that this is only a small part of the total calories your body burns. BMR is different for everyone and changes over time, so regular calculations and adjustments are necessary to achieve optimal results. A diet that is not in line with your BMR can lead to ineffective weight loss or even harm your health.<\/p>\n<figure id=\"attachment_2492\" aria-describedby=\"caption-attachment-2492\" style=\"width: 600px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"size-full wp-image-2492\" src=\"https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/03\/an-bao-nhieu-calo-de-giam-can-2.jpg\" alt=\"BMR (Basal Metabolic Rate)\" width=\"600\" height=\"337\" srcset=\"https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/03\/an-bao-nhieu-calo-de-giam-can-2.jpg 600w, https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/03\/an-bao-nhieu-calo-de-giam-can-2-300x169.jpg 300w, https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/03\/an-bao-nhieu-calo-de-giam-can-2-400x225.jpg 400w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><figcaption id=\"caption-attachment-2492\" class=\"wp-caption-text\">BMR (Basal Metabolic Rate)<\/figcaption><\/figure>\n<h3><span class=\"ez-toc-section\" id=\"he-so-hoat-dong-va-tinh-toan-tdee\"><\/span>Activity Factor and TDEE Calculation<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Once you have your BMR, you need to multiply your BMR by your activity level to calculate your TDEE. Your activity level depends on how active you are during the day:<\/p>\n<ul>\n<li aria-level=\"1\">Sedentary (little or no exercise): BMR x 1.2<\/li>\n<li aria-level=\"1\">Light exercise (exercise 1-3 times\/week): BMR x 1.375<\/li>\n<li aria-level=\"1\">Moderate exercise (exercise 3-5 times\/week): BMR x 1.55<\/li>\n<li aria-level=\"1\">Lots of exercise (exercise 6-7 times\/week): BMR x 1.725<\/li>\n<li aria-level=\"1\">Very active (exercise twice a day): BMR x 1.9<\/li>\n<\/ul>\n<p>TDEE is the amount of calories your body burns in a day, including both resting and active. Calculating TDEE accurately will help you determine the amount of calories needed to maintain your current weight or lose weight. Note that these coefficients are for reference only, and need to be adjusted depending on the intensity and actual exercise time of each person.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"an-bao-nhieu-calo-de-giam-can-hieu-qua-va-an-toan\"><\/span>How many calories to eat to lose weight effectively and safely?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Determining your TDEE is not enough, the more important problem lies in determining the actual amount of calories you should consume to lose weight effectively and safely. Losing weight too quickly not only affects your health but also easily leads to the \u201cyoyo\u201d situation \u2013 gaining weight again after losing a certain amount of weight.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"tao-tham-hut-calo-an-toan\"><\/span>Create a safe calorie deficit<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>To lose weight, you need to create a calorie deficit. The recommended deficit is 500-750 calories per day. This equates to losing about 0.5-1kg per week \u2013 a healthy and sustainable rate of weight loss. Losing weight too quickly can cause many unwanted side effects such as: fatigue, dizziness, muscle loss, malnutrition, endocrine disorders, etc. Therefore, prioritize losing weight slowly but surely.<\/p>\n<figure id=\"attachment_2493\" aria-describedby=\"caption-attachment-2493\" style=\"width: 600px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"size-full wp-image-2493\" src=\"https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/03\/an-bao-nhieu-calo-de-giam-can-3.jpg\" alt=\"Create a safe calorie deficit\" width=\"600\" height=\"337\" srcset=\"https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/03\/an-bao-nhieu-calo-de-giam-can-3.jpg 600w, https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/03\/an-bao-nhieu-calo-de-giam-can-3-300x169.jpg 300w, https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/03\/an-bao-nhieu-calo-de-giam-can-3-400x225.jpg 400w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><figcaption id=\"caption-attachment-2493\" class=\"wp-caption-text\">Create a safe calorie deficit<\/figcaption><\/figure>\n<h3><span class=\"ez-toc-section\" id=\"lua-chon-luong-calo-phu-hop-voi-muc-tieu\"><\/span>Choose the right amount of calories for your goals<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>The number of calories you should consume each day depends on your TDEE and the calorie deficit you want to create. For example, if your TDEE is 2,000 calories and you want a 500-calorie deficit, you should eat 1,500 calories per day. However, remember that this is just a guideline. You need to listen to your body and adjust your calorie intake based on your health, energy level, and weight loss progress. If you feel too tired or weak, increase your calorie intake.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"quan-trong-hon-luong-calo-la-chat-luong-dinh-duong\"><\/span>More important than calories is nutritional quality<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>How many calories you eat to lose weight is important, but more important is the quality of the calories you consume. Drinking plenty of water, getting enough sleep, and avoiding stress are also factors that affect weight loss. Focus on choosing foods that are rich in nutrients, low in calories, but still ensure enough protein, fiber, vitamins, and minerals for the body. Eating a diet lacking in nutrients can lead to fatigue, poor health, and reduced weight loss effectiveness.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"yeu-to-anh-huong-den-nhu-cau-calo-giam-can-ca-nhan\"><\/span>Factors affecting individual weight loss calorie needs<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Successful weight loss depends not only on accurate calorie counting but also on many other personal factors. Each person has a different body type, lifestyle and health status, so applying a general weight loss plan for everyone is ineffective.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"gioi-tinh-va-tuoi-tac\"><\/span>Gender and age<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Gender and age are two factors that greatly influence BMR and therefore daily calorie needs. Women tend to have lower BMRs than men of the same height and weight due to lower muscle mass. BMR also decreases with age, so older people need to consume fewer calories than younger people. Understanding these differences will help you calculate your own calorie needs accurately.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"can-nang-va-chieu-cao\"><\/span>Weight and height<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Weight and height play an important role in determining BMR and TDEE. People who are heavier and taller tend to have higher BMRs and therefore need to consume more calories to maintain bodily functions. However, this does not mean that people who are heavier can eat more calories when losing weight. In fact, they often need to create a larger calorie deficit to achieve the desired weight loss results.<\/p>\n<figure id=\"attachment_2494\" aria-describedby=\"caption-attachment-2494\" style=\"width: 600px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"size-full wp-image-2494\" src=\"https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/03\/an-bao-nhieu-calo-de-giam-can-4.jpg\" alt=\"Weight and height play important roles in determining BMR and TDEE\" width=\"600\" height=\"337\" srcset=\"https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/03\/an-bao-nhieu-calo-de-giam-can-4.jpg 600w, https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/03\/an-bao-nhieu-calo-de-giam-can-4-300x169.jpg 300w, https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/03\/an-bao-nhieu-calo-de-giam-can-4-400x225.jpg 400w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><figcaption id=\"caption-attachment-2494\" class=\"wp-caption-text\">Weight and height play important roles in determining BMR and TDEE<\/figcaption><\/figure>\n<h3><span class=\"ez-toc-section\" id=\"muc-do-hoat-dong-the-chat\"><\/span>Physical activity level<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>As mentioned, physical activity level is one of the most important factors that affect TDEE. People who are more active will burn more calories and therefore need to consume more calories to maintain their weight. Conversely, people who are less active will need to consume fewer calories. Knowing your activity level will help you determine the correct activity factor and thus calculate TDEE more effectively.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"thuc-don-giam-can-khoa-hoc-dam-bao-du-dinh-duong-voi-luong-calo-phu-hop\"><\/span>Scientific weight loss menu: ensures adequate nutrition with appropriate calories<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>How many calories to eat to lose weight is only part of the story. What is more important is the quality of the food you consume. A scientific weight loss menu needs to ensure that it provides enough nutrients for the body, while controlling the amount of calories consumed to match the weight loss goal.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"uu-tien-thuc-pham-giau-chat-xo\"><\/span>Prioritize foods rich in fiber<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Foods rich in fiber such as green vegetables, fruits, and whole grains help you feel full longer, limit cravings and thereby help control calorie intake. Fiber is also very important for a healthy digestive system.<\/p>\n<figure id=\"attachment_2495\" aria-describedby=\"caption-attachment-2495\" style=\"width: 600px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"size-full wp-image-2495\" src=\"https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/03\/an-bao-nhieu-calo-de-giam-can-5.jpg\" alt=\"Prioritize foods rich in fiber\" width=\"600\" height=\"400\" srcset=\"https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/03\/an-bao-nhieu-calo-de-giam-can-5.jpg 600w, https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/03\/an-bao-nhieu-calo-de-giam-can-5-300x200.jpg 300w, https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/03\/an-bao-nhieu-calo-de-giam-can-5-558x372.jpg 558w, https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/03\/an-bao-nhieu-calo-de-giam-can-5-400x267.jpg 400w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><figcaption id=\"caption-attachment-2495\" class=\"wp-caption-text\">Prioritize foods rich in fiber<\/figcaption><\/figure>\n<h3><span class=\"ez-toc-section\" id=\"cung-cap-du-protein\"><\/span>Provide enough protein<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Protein is essential for building and repairing muscle tissue, helping to maintain muscle mass while losing weight. Good sources of protein include lean meat, fish, eggs, beans, nuts and yogurt.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"lua-chon-chat-beo-lanh-manh\"><\/span>Choose healthy fats<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Fats should not be completely eliminated from a weight loss diet. However, choose healthy fats from sources such as avocados, olive oil, salmon, and nuts.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"han-che-duong-va-chat-beo-bao-hoa\"><\/span>Limit sugar and saturated fat<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Sugar and saturated fat are two types of substances that cause rapid weight gain. Minimize the consumption of foods rich in sugar and saturated fat such as fast food, sweets, whole milk products, etc.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"sai-lam-pho-bien-khi-tinh-calo-de-giam-can-va-cach-khac-phuc\"><\/span>Common mistakes when counting calories to lose weight and how to fix them<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Many people make mistakes when calculating and applying a diet based on calories, leading to ineffective weight loss or even harm to health.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"thieu-chinh-xac-trong-tinh-toan-luong-calo-nap-vao\"><\/span>Inaccuracy in calculating calorie intake<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Estimating the calories in food can be quite misleading. Use a calorie tracking app or calorie lookup table for more accurate data.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"qua-chu-trong-vao-luong-calo-ma-bo-qua-chat-luong-dinh-duong\"><\/span>Focusing too much on calories and ignoring nutritional quality<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Focusing only on reducing calories without paying attention to nutritional quality can cause malnutrition, fatigue, and poor health.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"giam-calo-qua-nhanh-va-dot-ngot\"><\/span>Reducing calories too quickly and suddenly<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Cutting calories too quickly and too quickly can cause fatigue, dizziness, and even muscle loss. Lose weight slowly and consistently.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"khong-tinh-den-muc-do-hoat-dong-the-chat\"><\/span>Regardless of physical activity level<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>TDEE includes calories burned through physical activity, ignoring this factor will lead to incorrect calorie calculations.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"giam-can-ben-vung-khong-chi-la-calo-ma-con-la-chat-luong-thuc-pham\"><\/span>Sustainable weight loss: it&#039;s not just about calories, it&#039;s about food quality<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Sustainable weight loss is not only based on calorie control but also requires attention to food quality and a healthy lifestyle.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"che-do-an-da-dang-va-can-bang\"><\/span>A varied and balanced diet<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>A varied and balanced diet is key to ensuring your body gets all the nutrients it needs. Choose foods from a variety of food groups to ensure you get enough protein, carbohydrates, fats, vitamins and minerals.<\/p>\n<figure id=\"attachment_2496\" aria-describedby=\"caption-attachment-2496\" style=\"width: 600px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"size-full wp-image-2496\" src=\"https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/03\/an-bao-nhieu-calo-de-giam-can-6.jpg\" alt=\"A varied and balanced diet\" width=\"600\" height=\"469\" srcset=\"https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/03\/an-bao-nhieu-calo-de-giam-can-6.jpg 600w, https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/03\/an-bao-nhieu-calo-de-giam-can-6-300x235.jpg 300w, https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/03\/an-bao-nhieu-calo-de-giam-can-6-476x372.jpg 476w, https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/03\/an-bao-nhieu-calo-de-giam-can-6-400x313.jpg 400w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><figcaption id=\"caption-attachment-2496\" class=\"wp-caption-text\">A varied and balanced diet<\/figcaption><\/figure>\n<h3><span class=\"ez-toc-section\" id=\"lua-chon-thuc-pham-nguyen-chat\"><\/span>Choose whole foods<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Prioritize whole, minimally processed foods and avoid foods high in additives, sugar, and unhealthy fats.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"loi-song-lanh-manh\"><\/span>Healthy lifestyle<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Combine a sensible diet with a healthy lifestyle such as getting enough sleep, exercising regularly, and reducing stress to enhance weight loss effectiveness and maintain long-term results.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"lam-the-nao-de-theo-doi-luong-calo-tieu-thu-va-tieu-hao-moi-ngay\"><\/span>How to track calories consumed and burned each day?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Tracking calories consumed and burned is an important part of losing weight. It helps you better understand your diet and physical activity, and adjust accordingly.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"su-dung-ung-dung-theo-doi-calo\"><\/span>Use a calorie tracking app<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>There are many calorie tracking apps for smartphones that make it easy to log your daily calorie intake. Some popular apps include MyFitnessPal, Lose It!, and Yazio.<\/p>\n<figure id=\"attachment_2497\" aria-describedby=\"caption-attachment-2497\" style=\"width: 600px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"size-full wp-image-2497\" src=\"https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/03\/an-bao-nhieu-calo-de-giam-can-7.jpg\" alt=\"Use a calorie tracking app\" width=\"600\" height=\"360\" srcset=\"https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/03\/an-bao-nhieu-calo-de-giam-can-7.jpg 600w, https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/03\/an-bao-nhieu-calo-de-giam-can-7-300x180.jpg 300w, https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/03\/an-bao-nhieu-calo-de-giam-can-7-400x240.jpg 400w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><figcaption id=\"caption-attachment-2497\" class=\"wp-caption-text\">Use a calorie tracking app<\/figcaption><\/figure>\n<h3><span class=\"ez-toc-section\" id=\"ghi-chep-nhat-ky-an-uong\"><\/span>Keep a food diary<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Keeping a food diary helps you become more aware of your eating habits and easily spot mistakes that need to be adjusted.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"do-luong-luong-calo-tieu-hao\"><\/span>Measure calories burned<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Using calorie-burning devices like smartwatches or fitness trackers helps you accurately track how many calories you burn during your workouts.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"tap-luyen-va-giam-can-tang-hieu-qua-dot-chay-calo\"><\/span>Exercise and weight loss: increase calorie burning efficiency<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Exercise not only burns calories but also provides many other health benefits, enhances weight loss and helps maintain long-term results.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"tap-luyen-cardio\"><\/span>Cardio workout<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Cardio is a type of exercise that helps burn a lot of calories in a short time. Popular cardio activities include jogging, swimming, cycling, jumping rope, etc.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"tap-luyen-suc-manh\"><\/span>Strength training<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Strength training helps build muscle, which in turn boosts metabolism and helps you burn more calories even at rest.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"ket-hop-ca-cardio-va-suc-manh\"><\/span>Combine both cardio and strength<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>For optimal weight loss, incorporate both cardio and strength training into your workout plan.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"che-do-an-kieng-khac-nhau-va-luong-calo-phu-hop-cho-muc-tieu-giam-can\"><\/span>Different Diets and Calorie Intakes for Weight Loss Goals<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>There are many different diets available today, each with its own advantages and disadvantages. Choosing the right diet depends on each person&#039;s preferences, lifestyle, and health status.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"che-do-an-low-carb\"><\/span>Low-carb diet<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>A low-carb diet limits carbohydrate intake and prioritizes protein and healthy fats.<\/p>\n<figure id=\"attachment_2498\" aria-describedby=\"caption-attachment-2498\" style=\"width: 600px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"size-full wp-image-2498\" src=\"https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/03\/an-bao-nhieu-calo-de-giam-can-8.jpg\" alt=\"Low-carb diet\" width=\"600\" height=\"399\" srcset=\"https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/03\/an-bao-nhieu-calo-de-giam-can-8.jpg 600w, https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/03\/an-bao-nhieu-calo-de-giam-can-8-300x200.jpg 300w, https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/03\/an-bao-nhieu-calo-de-giam-can-8-559x372.jpg 559w, https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/03\/an-bao-nhieu-calo-de-giam-can-8-400x266.jpg 400w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><figcaption id=\"caption-attachment-2498\" class=\"wp-caption-text\">Low-carb diet<\/figcaption><\/figure>\n<h3><span class=\"ez-toc-section\" id=\"che-do-an-keto\"><\/span>Keto diet<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>The keto diet is a variation of the low-carb diet, with extremely low carbohydrate intake, which puts the body into a state of ketosis, burning fat as its main source of energy.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"che-do-an-intermittent-fasting\"><\/span>Intermittent fasting diet<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Intermittent fasting is a method of adjusting eating times during the day, without restricting calorie intake.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"dieu-quan-trong-la-su-ben-vung\"><\/span>Sustainability is key<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>No matter which diet you choose, maintaining consistency and sustainability over the long term is the most important factor in achieving your weight loss goals.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"loi-khuyen-tu-chuyen-gia-giam-can-an-toan-va-lanh-manh-voi-calo\"><\/span>Expert Advice: Safe and Healthy Weight Loss with Calories<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Before starting any weight loss plan, you should consult your doctor or nutritionist for advice on diet and exercise appropriate to your health condition.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"lang-nghe-co-the\"><\/span>Listen to your body<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Pay attention to your body&#039;s signals and adjust your calorie intake and diet accordingly. If you feel tired, weak, or have any unusual symptoms, stop your weight loss plan immediately and consult your doctor.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"kien-tri-va-ben-vung\"><\/span>Persistent and sustainable<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Losing weight is a long-term process that requires patience and consistency. Don&#039;t be discouraged if you don&#039;t see results right away. Keep working at it and you will reach your goal.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"tap-trung-vao-loi-song-lanh-manh\"><\/span>Focus on healthy living<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Focus on building a healthy lifestyle, including a balanced diet, regular exercise, and effective stress management. This is the best way to lose weight and maintain results long-term.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"ket-luan\"><\/span>Conclude<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>How many calories to eat to lose weight is a question that has no single answer. Each person needs to calculate their daily calorie needs based on individual factors such as gender, age, weight, height and activity level. More important than controlling calories is building a healthy, varied and balanced diet, combined with a healthy lifestyle to achieve weight loss goals safely and effectively, while maintaining long-term results. Remember, weight loss is a journey that requires perseverance, effort and guidance from experts.<\/p>","protected":false},"excerpt":{"rendered":"<p>C\u00e2u h\u1ecfi \u201c\u0103n bao nhi\u00eau calo \u0111\u1ec3 gi\u1ea3m c\u00e2n?\u201d l\u00e0 m\u1ed9t trong nh\u1eefng th\u1eafc m\u1eafc ph\u1ed5 bi\u1ebfn nh\u1ea5t c\u1ee7a nh\u1eefng ng\u01b0\u1eddi \u0111ang n\u1ed7 l\u1ef1c gi\u1ea3m c\u00e2n. Vi\u1ec7c hi\u1ec3u r\u00f5 v\u1ec1 l\u01b0\u1ee3ng calo n\u1ea1p v\u00e0o v\u00e0 ti\u00eau hao m\u1ed7i ng\u00e0y l\u00e0 ch\u00eca kh\u00f3a \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c ti\u00eau gi\u1ea3m c\u00e2n m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3 v\u00e0 b\u1ec1n&#8230;<\/p>\n<div class=\"read-more-link\"><a href=\"https:\/\/clubthethao.com\/en\/how-many-calories-to-lose-weight\/\">Read More<\/a><\/div>","protected":false},"author":2,"featured_media":2497,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[277],"tags":[],"class_list":["post-2431","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kien-thuc"],"acf":[],"_links":{"self":[{"href":"https:\/\/clubthethao.com\/en\/wp-json\/wp\/v2\/posts\/2431","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/clubthethao.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/clubthethao.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/clubthethao.com\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/clubthethao.com\/en\/wp-json\/wp\/v2\/comments?post=2431"}],"version-history":[{"count":0,"href":"https:\/\/clubthethao.com\/en\/wp-json\/wp\/v2\/posts\/2431\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/clubthethao.com\/en\/wp-json\/wp\/v2\/media\/2497"}],"wp:attachment":[{"href":"https:\/\/clubthethao.com\/en\/wp-json\/wp\/v2\/media?parent=2431"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/clubthethao.com\/en\/wp-json\/wp\/v2\/categories?post=2431"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/clubthethao.com\/en\/wp-json\/wp\/v2\/tags?post=2431"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}