Daily Calorie Calculator | 每日热量需求计算器

每日热量需求计算器 | Daily Calorie Calculator

每日热量需求计算器 Daily Calorie Calculator

根据性别、年龄、身高、体重与活动水平，结合减脂、增肌或维持体重目标，估算你每日大致所需卡路里。
Estimate your daily calorie needs based on sex, age, height, weight and activity level, tailored to fat loss, muscle gain or weight maintenance.

1. 输入参数 · Personal Parameters
不同性别的基础代谢公式略有差异。
Different equations are used for males and females to estimate basal metabolic rate (BMR).
年龄会影响基础代谢率，通常随年龄增长而略微下降。
Age influences your metabolic rate, which generally declines slightly as you grow older.
以厘米为单位输入你的身高，常用范围在 140–200 cm 之间。
Enter your height in centimeters, commonly between 140–200 cm for adults.
以千克为单位输入当前体重，用于计算基础代谢率和每日总消耗。
Enter your current weight in kilograms. It is used to estimate BMR and total daily energy expenditure.
活动水平用于估算你的每日总消耗（TDEE），比仅有基础代谢更贴近真实生活。
Activity level helps estimate your Total Daily Energy Expenditure (TDEE), which is more realistic than BMR alone.
减脂通常建议在维持热量的基础上适度“热量缺口”；增肌则需要适度“热量盈余”。
Fat loss usually requires a modest calorie deficit below maintenance; muscle gain needs a moderate surplus above maintenance.
3. 计算原理与使用建议 · How This Calculator Works
  • 基础代谢率（BMR） · Basal Metabolic Rate:
    本工具采用常用的 Mifflin-St Jeor 公式估算基础代谢率：
    This tool uses the widely adopted Mifflin-St Jeor equation to estimate your BMR:
    男性 · Male：BMR = 10 × 体重(kg) + 6.25 × 身高(cm) − 5 × 年龄 + 5
    女性 · Female：BMR = 10 × 体重(kg) + 6.25 × 身高(cm) − 5 × 年龄 − 161
  • 每日总消耗（TDEE） · Total Daily Energy Expenditure:
    TDEE = BMR × 活动系数。根据你选择的活动水平（久坐、轻度、中等、高度等），乘以相应的活动系数， 从而估算你在真实生活中的每日总能量消耗。
    TDEE = BMR × activity factor. Your selected activity level determines this factor and reflects your real-world energy use.
  • 减脂、维持与增肌 · Fat Loss, Maintenance & Muscle Gain:
    减脂 · Fat loss：通常建议在维持热量的基础上约 10–25% 的热量缺口， 本工具默认给出中等缺口水平，兼顾可持续与安全性。
    A deficit of roughly 10–25% below maintenance is common. This tool suggests a moderate deficit that balances effectiveness and sustainability.
    维持体重 · Maintain：以 TDEE 附近的热量范围为主，体重波动通常较小。
    Staying close to TDEE usually keeps your body weight relatively stable over time.
    增肌增重 · Muscle gain：常见做法是在维持热量基础上 5–20% 的适度盈余， 既支持训练恢复与肌肉合成，又尽量避免脂肪增长过快。
    A 5–20% surplus above maintenance is often used to support training recovery and muscle growth while limiting excessive fat gain.

说明：本工具计算结果为估算值，会受体脂率、激素水平、睡眠、压力等多种因素影响。 若有慢性病或特殊健康状况，请优先遵循医生或营养师的专业建议。
Note: All results are estimates and can be influenced by body fat %, hormones, sleep, stress and more. If you have chronic conditions or special health needs, always follow medical or dietitian advice first.