卡路里计算器
使用Mifflin-St Jeor公式计算基础代谢率（BMR）和每日总能量消耗（TDEE）。
Overview
Daily energy requirement is basal metabolic rate multiplied by an activity factor. The Mifflin-St Jeor equation estimates BMR from weight, height, age and sex, and has been the preferred predictive equation since a 2005 systematic review found it more accurate than the older Harris-Benedict formula for people of typical body composition. Multipliers run from 1.2 for sedentary living to about 1.9 for very heavy physical work.
BMR
kcal
TDEE（每日卡路里）
kcal
减重（-500千卡）
kcal
增重（+500千卡）
kcal
活动水平系数
| 等级 | 系数 | 说明 |
|---|---|---|
| 久坐 | 1.200 | 案头工作，不运动 |
| 轻度 | 1.375 | 每周轻度运动1-3次 |
| 中度 | 1.550 | 每周中度运动3-5次 |
| 活跃 | 1.725 | 每周高强度运动6-7次 |
| 超高活跃 | 1.900 | 运动员或体力劳动 |
How to Use
-
1
Enter your body details
Type your age, sex, height, and weight so the calculator can estimate your basal metabolic rate.
-
2
Select your activity level
Choose how active you are, from sedentary to very active, to apply the right activity multiplier.
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3
Read your daily calorie needs
Your maintenance, weight-loss, and weight-gain calorie targets are shown instantly.
About
The activity multiplier dominates the result. Between sedentary and very active, the same basal rate produces figures differing by more than half, which is why self-assessment of activity level is the largest source of error in the estimate. Overstating activity by one band is a common cause of a maintenance target that produces slow weight gain.
Predictive equations carry a standard error of roughly ten percent even when applied correctly, so the calculated figure is a starting point to be adjusted against observed weight change over several weeks rather than a measured requirement.