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Calorie Calculator

Scientific caloric analysis based on the Mifflin-StJeor formula

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Men
Female
Total daily energy consumption (TDEE)
0 Kcal/day
Basic metabolic rate (BMR): 0 kcal
Scientific lipid reduction
0
- 500 kcal/day
Weight maintenance
0
Maintain Status
Scientific amplification.
0
+300 kcal/day

Macronutrient distribution (daily)

Protein 0g
Carbohydrates 0g
Fatty 0g

Depth resolution: How to use the calorie calculator in science?

In the pursuit of health, fattening or amputation, the government is not willing to use the use of the system. Thermal balance It is the core law that determines success or failure. This tool helps you quantify the energy needs of your body by using scientific algorithms, thereby changing your fitness plan from " guess" to "precision control".

BMR and TEDE: What are these two core concepts?

  • BMR (basic metabolic rate): The minimum energy you need to maintain basic vital signs (breath, heartbeat, body temperature, etc.) in a static state (i.e., lying still).
  • TDEE (total daily energy consumption): In BMR. Based on this, you add all the energy you consume in your daily life, your work and your exercise. It's the intake you really need to maintain your current weight.

2. Mifflin-StJeor formula: Why choose it?

The most accurate estimate formula currently accepted by the academic community is Mifflin-St Jeor 。 It is more compatible with the physical composition of modern humans than the old Harris-Benedict formula. If you know your own lipid rate We'll also be able to activate more precisely. Katch-McArdle The formula because it takes into account the huge contribution of muscle mass to metabolism.

3. How can intake be adjusted to target?

  1. Fat Los: It is recommended that the TDEE rate be reduced by 300-500 kcal. This ensures a weekly weight reduction of about 0.5 kg and maximum muscle retention.
  2. Maintenance: The intake is equivalent to TEDE. It is appropriate to enter a stabilization period after the goal has been achieved.
  3. Muscle Gain: Proposed increase of 200-300 from TEDE Kilocal. Excessive heat surpluses can lead to excessive fat growth, and training in resistance is key to muscle growth.

4. Importance of macronutrient distribution

It's not enough to focus on calories. Nutrition quality Equally important:

  • Protein: Muscle repair and synthesis of raw materials. High proteins in the lipid-cutting period provide a stronger abdominal feeling.
  • Carbohydrates: Body's preferred energy source. Provide momentum on training days.
  • Fat: The essentials of hormonal balance and cell health.

Note: The data provided in this tool are scientific estimates. Due to individual differences in genes, intestinal grooves and metabolism adaptation, it is suggested that you start with the calculation and observe. 2-4 weeks of weight trend, then fine-tuned.