以切实的每日热量缺口为目标减脂的人。
计算每天需要摄入多少热量才能达到目标体重。自动计算您的TDEE并给出个性化建议。
每日热量目标
2101 千卡/天
TDEE: 2788 kcal/day - deficit of 688 kcal
TDEE:2788 千卡/天 - 缺口 688 千卡
TDEE
2788
千卡/天
赤字
-688
每周
-0.6 kg
/周
每日宏量营养素目标
蛋白质
150g
600 kcal
碳水化合物
244g
975 kcal
脂肪
58g
525 kcal
预计体重变化 16 周
适度热量缺口,高蛋白(2克/公斤)以保留肌肉量。优先考虑饱腹感和身体成分。
查看您的BMI →
了解您的体重所处水平
您的TDEE →
按活动水平查看热量需求
使用Mifflin-St Jeor或Harris-Benedict公式计算TDEE。按活动水平查看热量需求。
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