免费热量需求计算器
计算每日热量需求，基于年龄、性别、体重和活动水平。
Enter total height in inches (e.g., 5'10" = 70 inches)
维持热量
2,693
Maintenance Calories vs Weight
公式
## How Daily Calories Are Calculated This calculator uses the Mifflin-St Jeor equation, considered the most accurate formula for estimating calorie needs. ### Formula (Male) **BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age + 5** **TDEE = BMR x Activity Factor** A 500 calorie deficit results in approximately 1 lb of fat loss per week.
计算示例
A 30-year-old male, 170 lbs, 5'10", moderately active.
- 01Weight in kg: 170 x 0.4536 = 77.1 kg
- 02Height in cm: 70 x 2.54 = 177.8 cm
- 03BMR = 10(77.1) + 6.25(177.8) - 5(30) + 5 = 1,733
- 04TDEE = 1,733 x 1.55 = 2,686 calories/day
常见问题
How many calories should I eat to lose weight?
A moderate deficit of 500 calories below your maintenance level leads to about 1 lb of weight loss per week. Never go below 1,200 calories (women) or 1,500 calories (men) without medical supervision.
How many calories do I need to maintain my weight?
This depends on your age, sex, height, weight, and activity level. The calculator above gives your personalized maintenance number using the Mifflin-St Jeor equation. For most adults, maintenance ranges from 1,600 to 3,000 calories per day.
Does cutting calories slow my metabolism?
Severe calorie restriction can lower BMR over time — a phenomenon called "metabolic adaptation." To minimize this, avoid very low calorie diets, incorporate strength training to preserve muscle, and consider diet breaks or refeeds if in a long-term deficit.
How many calories does exercise burn?
Calorie burn from exercise varies widely. A 155 lb person burns roughly 260 calories in 30 minutes of moderate cycling, 335 calories jogging, and 112 calories walking briskly. The activity factor in this calculator accounts for your overall activity level including exercise.
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