About This Tool
What is Calorie Calculator?
A tool for calculating daily recommended calories and macronutrient ratios (protein, carbs, fat) based on TDEE (Total Daily Energy Expenditure). Useful for weight management, dieting, and muscle building meal planning.
How to Use
- Enter your gender, age, height, and weight.
- Select your activity level (sedentary to very active).
- Click 'Calculate'.
- View your BMR, TDEE, and macronutrient ratios.
Key Features
- Basal Metabolic Rate (BMR) calculation
- TDEE calculation
- Macronutrient ratios (protein, carbs, fat)
- 5-level activity factor
Tips
- For weight loss, eat 300-500 kcal below your TDEE.
- For muscle gain, eat 200-300 kcal above your TDEE.
- Consuming 1.6-2.2g protein per kg of body weight is effective for muscle maintenance and growth.
Calorie Calculator
Calculate daily recommended calories and macros based on TDEE
Frequently Asked Questions
BMR和TDEE有什么区别？▼
BMR（基础代谢率）是完全静息时身体消耗的卡路里——仅维持呼吸和血液循环等基本功能。TDEE（每日总能量消耗）包括BMR加上日常活动和运动消耗的卡路里。TDEE始终高于BMR，是用于膳食规划的数值。
BMR计算使用哪个公式？▼
此计算器使用Mifflin-St Jeor方程，被认为对大多数人最准确。男性：BMR = 10 × 体重(kg) + 6.25 × 身高(cm) - 5 × 年龄 - 5。女性：BMR = 10 × 体重(kg) + 6.25 × 身高(cm) - 5 × 年龄 - 161。
宏量营养素建议有多准确？▼
提供的宏量营养素比例是基于标准营养建议的一般指南（约30%蛋白质、40%碳水化合物、30%脂肪）。个人需求因具体目标（减重、增肌、耐力运动）、健康状况和饮食偏好而异。个性化营养方案请咨询注册营养师。