{"id":700,"date":"2026-05-17T23:17:29","date_gmt":"2026-05-17T14:17:29","guid":{"rendered":"https:\/\/katsukidatugari.com\/?p=700"},"modified":"2026-05-17T23:17:30","modified_gmt":"2026-05-17T14:17:30","slug":"%e6%91%82%e5%8f%96%e3%82%ab%e3%83%ad%e3%83%aa%e3%83%bc%e3%80%80%e3%80%80%e3%80%80%e3%80%80%e3%80%80%e3%80%80%e3%80%80pfc%e3%83%90%e3%83%a9%e3%83%b3%e3%82%b9%e8%a8%88%e7%ae%97","status":"publish","type":"post","link":"https:\/\/katsukidatugari.com\/?p=700","title":{"rendered":"\u6442\u53d6\u30ab\u30ed\u30ea\u30fc\u3000\u3000\u3000\u3000\u3000\u3000\u3000PFC\u30d0\u30e9\u30f3\u30b9\u8a08\u7b97"},"content":{"rendered":"\n<p class=\"has-text-align-center wp-block-paragraph\">\u26a0\ufe0f\u6570\u5b57\u306f\u534a\u89d2\u3067\u6253\u3061\u8fbc\u3093\u3067\u304f\u3060\u3055\u3044<br><br><br>\uff11\u65e5\u306b\u6442\u53d6\u3059\u308b\u3079\u304d\u30ab\u30ed\u30ea\u30fc\u76ee\u5b89\u3067\u3059\u3002<br><br>P\uff1a\u30bf\u30f3\u30d1\u30af\u8cea<\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">F\uff1a\u8102\u8cea<\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">C\uff1a\u70ad\u6c34\u5316\u7269<br><br><br>\u8a08\u7b97\u7d50\u679c\u3092\u662f\u975e\u516c\u5f0f\u30e9\u30a4\u30f3\u3067\u6559\u3048\u3066\u304f\u3060\u3055\u3044\uff01<br><\/p>\n\n\n\n<div style=\"max-width:440px;margin:40px auto;padding:30px;border:1px solid #e6e6e6;border-radius:16px;background:#ffffff;font-family:-apple-system,BlinkMacSystemFont,'Helvetica Neue',Arial,sans-serif;box-shadow:0 6px 20px rgba(0,0,0,0.05);\">\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_81 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\">\u76ee\u6b21<\/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 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/katsukidatugari.com\/?p=700\/#%E8%A8%88%E7%AE%97%E3%81%97%E3%81%A6%E3%81%BF%E3%82%88%E3%81%86%EF%BC%81\" >\u8a08\u7b97\u3057\u3066\u307f\u3088\u3046\uff01<\/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:\/\/katsukidatugari.com\/?p=700\/#%E8%A8%88%E7%AE%97%E7%B5%90%E6%9E%9C\" >\u8a08\u7b97\u7d50\u679c<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 style=\"text-align:center;font-weight:600;margin-bottom:8px;\"><span class=\"ez-toc-section\" id=\"%E8%A8%88%E7%AE%97%E3%81%97%E3%81%A6%E3%81%BF%E3%82%88%E3%81%86%EF%BC%81\"><\/span>\u8a08\u7b97\u3057\u3066\u307f\u3088\u3046\uff01<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align:center;color:#666;font-size:14px;margin-bottom:26px;\">\n\u6442\u53d6\u30ab\u30ed\u30ea\u30fc\u3068PFC\u30d0\u30e9\u30f3\u30b9\u3092\u81ea\u52d5\u8a08\u7b97\n<\/p>\n\n<label>\u76ee\u7684<\/label>\n<select id=\"goal\" style=\"width:100%;padding:12px;margin:8px 0 18px;border:1px solid #ddd;border-radius:8px;\">\n<option value=\"bulk\">\u5897\u91cf<\/option>\n<option value=\"cut\">\u6e1b\u91cf\uff08\u8102\u80aa\u3092\u843d\u3068\u3059\uff09<\/option>\n<\/select>\n\n<label>\u6027\u5225<\/label>\n<select id=\"gender\" style=\"width:100%;padding:12px;margin:8px 0 18px;border:1px solid #ddd;border-radius:8px;\">\n<option value=\"male\">\u7537\u6027<\/option>\n<option value=\"female\">\u5973\u6027<\/option>\n<\/select>\n\n<label>\u4f53\u91cd (kg)<\/label>\n<input type=\"number\" id=\"weight\" placeholder=\"\u4f8b: 70\" style=\"width:100%;padding:12px;margin:8px 0 18px;border:1px solid #ddd;border-radius:8px;\">\n\n<label>\u8eab\u9577 (cm)<\/label>\n<input type=\"number\" id=\"height\" placeholder=\"\u4f8b: 170\" style=\"width:100%;padding:12px;margin:8px 0 18px;border:1px solid #ddd;border-radius:8px;\">\n\n<label>\u5e74\u9f62<\/label>\n<input type=\"number\" id=\"age\" placeholder=\"\u4f8b: 25\" style=\"width:100%;padding:12px;margin:8px 0 18px;border:1px solid #ddd;border-radius:8px;\">\n\n<label>\u6d3b\u52d5\u91cf<\/label>\n<select id=\"activity\" style=\"width:100%;padding:12px;margin:8px 0 22px;border:1px solid #ddd;border-radius:8px;\">\n<option value=\"1.3\">\u2460\uff3b\u4f4e\u3044\uff3d\u751f\u6d3b\u306e\u5927\u90e8\u5206\u304c\u5ea7\u4f4d\u3067\u3001\u9759\u7684\u306a\u6d3b\u52d5\u304c\u4e2d\u5fc3<\/option>\n<option value=\"1.5\">\u2461\uff3b\u666e\u901a\uff3d\u5ea7\u4f4d\u4e2d\u5fc3\u3060\u304c\u79fb\u52d5\u30fb\u5bb6\u4e8b\u30fb\u8efd\u3044\u904b\u52d5\u3042\u308a<\/option>\n<option value=\"1.7\">\u2462\uff3b\u9ad8\u3044\uff3d\u7acb\u4f4d\u30fb\u79fb\u52d5\u304c\u591a\u3044\u3001\u307e\u305f\u306f\u904b\u52d5\u7fd2\u6163\u3042\u308a<\/option>\n<\/select>\n\n<button onclick=\"calculatePFC()\" style=\"width:100%;padding:14px;border:none;border-radius:8px;background:#111;color:#fff;font-size:15px;font-weight:600;\">\n\u8a08\u7b97\u3059\u308b\n<\/button>\n\n<div id=\"result\" style=\"margin-top:26px;\"><\/div>\n\n<\/div>\n\n<script>\nfunction calculatePFC(){\n\nconst goal=document.getElementById(\"goal\").value\nconst gender=document.getElementById(\"gender\").value\nconst weight=parseFloat(document.getElementById(\"weight\").value)\nconst height=parseFloat(document.getElementById(\"height\").value)\nconst age=parseFloat(document.getElementById(\"age\").value)\nconst activity=parseFloat(document.getElementById(\"activity\").value)\n\nconst result=document.getElementById(\"result\")\n\nif(!weight||!height||!age){\nresult.innerHTML=\"\u3059\u3079\u3066\u5165\u529b\u3057\u3066\u304f\u3060\u3055\u3044\"\nreturn\n}\n\nlet bmr\n\nif(gender===\"male\"){\nbmr=10*weight+6.25*height-5*age+5\n}else{\nbmr=10*weight+6.25*height-5*age-161\n}\n\nlet maintenance=bmr*activity\nlet calories\nlet protein\nlet fat\n\nif(goal===\"bulk\"){\ncalories=maintenance+300\nprotein=weight*2.0\nfat=weight*0.9\n}\n\nif(goal===\"cut\"){\ncalories=maintenance-500\nprotein=weight*2.2\nfat=weight*0.7\n}\n\nlet carb=(calories-(protein*4+fat*9))\/4\n\nresult.innerHTML=`\n\n<div style=\"border-top:1px solid #eee;margin-top:24px;padding-top:24px\">\n\n<h3 style=\"margin-bottom:16px;\"><span class=\"ez-toc-section\" id=\"%E8%A8%88%E7%AE%97%E7%B5%90%E6%9E%9C\"><\/span>\u8a08\u7b97\u7d50\u679c<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n<p><strong>\u7dad\u6301\u30ab\u30ed\u30ea\u30fc<\/strong><br>${Math.round(maintenance)} kcal<\/p>\n\n<p><strong>\u76ee\u6a19\u6442\u53d6\u30ab\u30ed\u30ea\u30fc<\/strong><br>${Math.round(calories)} kcal<\/p>\n\n<div style=\"display:flex;gap:14px;margin-top:16px\">\n\n<div style=\"flex:1;border:1px solid #eee;padding:14px;border-radius:8px;text-align:center\">\n<div style=\"font-size:12px;color:#777\">P<\/div>\n<div style=\"font-size:20px;font-weight:600\">${Math.round(protein)}g<\/div>\n<\/div>\n\n<div style=\"flex:1;border:1px solid #eee;padding:14px;border-radius:8px;text-align:center\">\n<div style=\"font-size:12px;color:#777\">F<\/div>\n<div style=\"font-size:20px;font-weight:600\">${Math.round(fat)}g<\/div>\n<\/div>\n\n<div style=\"flex:1;border:1px solid #eee;padding:14px;border-radius:8px;text-align:center\">\n<div style=\"font-size:12px;color:#777\">C<\/div>\n<div style=\"font-size:20px;font-weight:600\">${Math.round(carb)}g<\/div>\n<\/div>\n\n<\/div>\n\n<\/div>\n`\n}\n<\/script>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u26a0\ufe0f\u6570\u5b57\u306f\u534a\u89d2\u3067\u6253\u3061\u8fbc\u3093\u3067\u304f\u3060\u3055\u3044 \uff11\u65e5\u306b\u6442\u53d6\u3059\u308b\u3079\u304d\u30ab\u30ed\u30ea\u30fc\u76ee\u5b89\u3067\u3059\u3002 P\uff1a\u30bf\u30f3\u30d1\u30af\u8cea F\uff1a\u8102\u8cea C\uff1a\u70ad\u6c34\u5316\u7269 \u8a08\u7b97\u7d50\u679c\u3092\u662f\u975e\u516c\u5f0f\u30e9\u30a4\u30f3\u3067\u6559\u3048\u3066\u304f\u3060\u3055\u3044\uff01 \u8a08\u7b97\u3057\u3066\u307f\u3088\u3046\uff01 \u6442\u53d6\u30ab\u30ed\u30ea\u30fc\u3068PFC\u30d0\u30e9\u30f3\u30b9\u3092\u81ea\u52d5\u8a08\u7b97 \u76ee\u7684 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":705,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-700","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/katsukidatugari.com\/index.php?rest_route=\/wp\/v2\/posts\/700","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/katsukidatugari.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/katsukidatugari.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/katsukidatugari.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/katsukidatugari.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=700"}],"version-history":[{"count":10,"href":"https:\/\/katsukidatugari.com\/index.php?rest_route=\/wp\/v2\/posts\/700\/revisions"}],"predecessor-version":[{"id":843,"href":"https:\/\/katsukidatugari.com\/index.php?rest_route=\/wp\/v2\/posts\/700\/revisions\/843"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/katsukidatugari.com\/index.php?rest_route=\/wp\/v2\/media\/705"}],"wp:attachment":[{"href":"https:\/\/katsukidatugari.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=700"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/katsukidatugari.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=700"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/katsukidatugari.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=700"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}