热量赤字计算器

Complete Guide to Calorie Deficit Calculator

What is a Calorie Deficit?

A calorie deficit is the foundation of weight loss. It occurs when you consume fewer calories than your body expends. Your body then taps into stored fat for energy, resulting in weight reduction. To lose 1 kg of body fat, you need to create a deficit of approximately 7,700 calories. A safe and sustainable approach is to aim for a deficit of 500-1000 calories per day, leading to 0.5-1 kg of weight loss per week.

How the Calculator Works

Our calculator uses the Mifflin-St Jeor equation, one of the most accurate methods for estimating calorie needs. Here's the process:

• Calculate BMR (Basal Metabolic Rate)

  BMR represents calories burned at complete rest. For men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5. For women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161.

• Calculate TDEE (Total Daily Energy Expenditure)

  TDEE is your BMR multiplied by an activity factor (1.2 for sedentary to 1.9 for super active). This represents your total daily calorie burn.

• Determine Required Deficit

  Based on your weight loss goal and timeframe, we calculate the daily calorie deficit needed. Using the principle that 1 kg of fat = 7,700 kcal.

• Calculate Recommended Intake

  Your recommended daily calorie intake = TDEE - Daily Deficit, with a minimum of 1,200 calories to ensure nutritional adequacy.

Understanding BMI (Body Mass Index)

BMI is a simple measure of body fat based on height and weight. While not perfect, it provides a useful screening tool. The calculator shows both your current and goal BMI to help track progress.

Safe and Sustainable Weight Loss

Rapid weight loss through excessive calorie restriction can be harmful. Follow these guidelines for healthy weight loss:

• Aim for 500-1000 calorie daily deficit for 0.5-1 kg weekly loss
• Never go below 1,200 calories per day to meet nutritional needs
• Combine calorie reduction with regular physical activity
• Focus on nutrient-dense whole foods, not just calorie counting

Activity Level Descriptions

Choosing the correct activity level is crucial for accurate TDEE calculation:

• Sedentary (1.2x multiplier)

  Little or no exercise, desk job, minimal physical activity throughout the day

• Light Activity (1.375x multiplier)

  Light exercise or sports 1-3 days per week, moderately active lifestyle

• Moderate Activity (1.55x multiplier)

  Moderate exercise or sports 3-5 days per week, regularly active

• Active (1.725x multiplier)

  Hard exercise or sports 6-7 days per week, very active lifestyle

• Super Active (1.9x multiplier)

  Very hard exercise, physical job, or training twice per day

Tips for Successful Weight Loss

• Track Your Food Intake

  Use a food diary or app to monitor calories and ensure you stay within your target range.

• Eat Protein-Rich Foods

  Protein helps preserve muscle mass during weight loss and increases satiety.

• Stay Hydrated

  Drink plenty of water throughout the day. Sometimes thirst is mistaken for hunger.

• Get Adequate Sleep

  Poor sleep disrupts hormones that regulate hunger and metabolism, making weight loss harder.