卡路里计算器
根据年龄、体重、身高和活动水平计算每日热量需求
Age
Weight (kg)
Height (cm)
Maintenance Calories (TDEE)
Calories/day to maintain current weight.
Weight Loss
1801 kcal
Weight Gain
2801 kcal
Macronutrient Targets
PRO
173g
CAR
230g
FAT
77g
Calorie & Macro Calculator
Estimate your daily calorie needs and macronutrient targets (protein, carbs, fat) based on your age, weight, height, activity level, and fitness goal — cut, maintain, or bulk.
FAQ
How are daily calorie needs calculated?
The calculator uses the Mifflin-St Jeor equation to find your Basal Metabolic Rate (BMR), then multiplies by an activity factor (sedentary = 1.2, very active = 1.9) to get TDEE (Total Daily Energy Expenditure).
How many calories should I eat to lose weight?
A 500 calorie/day deficit produces ~0.5 kg (1 lb) of fat loss per week. Don't go below 1,200 calories (women) or 1,500 calories (men) without medical supervision.
What is a macro?
Macronutrients are the three main nutrient categories: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). Hitting your macro targets ensures your calories come from the right sources for your goal.
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