🔥 维持热量计算器（Mifflin-St Jeor / Harris-Benedict，含减重增重目标）Maintenance Calorie Calculator (Mifflin-St Jeor or Harris-Benedict, with Goals)

使用说明与常见问题How-to & FAQ

「维持热量计算器（Mifflin-St Jeor / Harris-Benedict，含减重增重目标）」是什么？What is the Maintenance Calorie Calculator (Mifflin-St Jeor or Harris-Benedict, with Goals) tool?

按性别、年龄、身高、体重和活动水平估算基础代谢 (BMR) 和每日维持热量 (TDEE)，可选 Mifflin-St Jeor 或修订版 Harris-Benedict 公式，支持公制和英制，并给出每周减重或增重 0.25–0.5 kg 对应的每日热量参考。仅为估算，不是医疗或营养建议。本地处理。Estimate basal metabolic rate (BMR) and daily maintenance calories (TDEE) from sex, age, height, weight and activity level with the Mifflin-St Jeor or revised Harris-Benedict equation, in metric or imperial, plus daily targets for losing or gaining 0.25–0.5 kg a week. An estimate, not medical or nutrition advice. Processed locally.

如何使用「维持热量计算器（Mifflin-St Jeor / Harris-Benedict，含减重增重目标）」？How do I use the Maintenance Calorie Calculator (Mifflin-St Jeor or Harris-Benedict, with Goals) tool?

在「维持热量计算器（Mifflin-St Jeor / Harris-Benedict，含减重增重目标）」中，填写「性别」、「单位」、「体重」、「身高」、「年龄」等参数，结果会随输入实时计算并显示在下方。In the Maintenance Calorie Calculator (Mifflin-St Jeor or Harris-Benedict, with Goals): Fill in "Sex", "Units", "Weight", "Height", "Age"; results are recalculated instantly as you type.

输入有什么范围？What input ranges are accepted?

年龄 15–100 岁，体重 25–350 kg，身高 100–250 cm，自定义活动系数 1–2.5（1 为卧床，2.5 为极高强度）。超出范围时结果区会提示。Age 15–100, weight 25–350 kg, height 100–250 cm and a custom activity factor of 1–2.5 (1 is bed rest, 2.5 extremely active). Values outside these ranges show a message.

用哪个公式？Which equation is used?

默认用 Mifflin-St Jeor：男 BMR = 10 × 体重 kg + 6.25 × 身高 cm − 5 × 年龄 + 5，女性最后一项为 −161。它通常比 Harris-Benedict 更接近实测值。By default Mifflin-St Jeor: men BMR = 10 × kg + 6.25 × cm − 5 × age + 5, with −161 instead of +5 for women. It usually matches measurements better than Harris-Benedict.

活动系数怎么选？How do I pick the activity factor?

久坐 1.2；每周轻度运动 1–3 天 1.375；中度 3–5 天 1.55；高强度 6–7 天 1.725；体力劳动加训练 1.9。拿不准时宁可选低一档。Sedentary 1.2; light exercise 1–3 days a week 1.375; moderate 3–5 days 1.55; hard 6–7 days 1.725; physical job plus training 1.9. If unsure, pick the lower one.

减重目标怎么算？How are the weight goals worked out?

按每千克脂肪约 7700 kcal 计算，每周减 0.5 kg 约需每天少吃 550 kcal。实际体重变化还受水分、肌肉等影响。Using about 7700 kcal per kg of fat, losing 0.5 kg a week needs about 550 kcal a day less. Real changes also depend on water and muscle.

能举个计算实例吗？Can you show a worked example?

例如在「维持热量计算器（Mifflin-St Jeor / Harris-Benedict，含减重增重目标）」中填 性别 = 男，单位 = 公制（kg、cm），体重 = 70，身高 = 175，年龄 = 30，活动水平 = 直接用下方系数，结果区显示：BMR（男）：1,649 kcal；维持热量：1,649 kcal；活动系数：1；每周减 0.5 kg：1,099 kcal（低于常见下限，请咨询专业人士）；每周减 0.25 kg：1,374 kcal（低于常见下限，请咨询专业人士）；每周增 0.25 kg：1,924 kcal；每周增 0.5 kg：2,199 kcal；⚠ 公式估算，个体差异约 ±10 %…For example, entering Sex = Male, Units = Metric (kg, cm), Weight = 70, Height = 175, Age = 30, Activity level = Use the factor below in the Maintenance Calorie Calculator (Mifflin-St Jeor or Harris-Benedict, with Goals) gives: BMR (male): 1,649 kcal; Maintenance kcal: 1,649 kcal; Activity factor: 1; Lose 0.5 kg a week: 1,099 kcal (below the usual floor; ask a professional); Lose 0.25 kg a week: 1,374 kcal (below the usual floor; ask a professional); Gain 0.25 kg a week: 1,924 kcal…

哪些输入会被检查？Which inputs are validated?

「维持热量计算器（Mifflin-St Jeor / Harris-Benedict，含减重增重目标）」会检查这些输入——「体重」：必须填写，须大于 0（换算后须在 25–350 kg 之间）；「身高」：必须填写，须大于 0（换算后须在 100–250 cm 之间）；「年龄」：必须填写，须在 15–100 之间；「活动系数」：所选方式用到时必须填写，须在 1–2.5 之间；绝对值超过 10¹⁵ 的数也会被拒绝。不符合时结果区显示具体提示，不会给出数字。The Maintenance Calorie Calculator (Mifflin-St Jeor or Harris-Benedict, with Goals) checks its inputs — "Weight": required, must be greater than 0 (25–350 kg after unit conversion); "Height": required, must be greater than 0 (100–250 cm after unit conversion); "Age": required, must be 15–100; "Activity factor": required when the chosen option uses it, must be 1–2.5; numbers above 10¹⁵ in absolute value are rejected too. When a value fails, the result area names the problem instead of showing a number.

有哪些选项可以调整？What options can I adjust?

「维持热量计算器（Mifflin-St Jeor / Harris-Benedict，含减重增重目标）」的设置：「性别」可选 男、女（默认 男）；「单位」可选 公制（kg、cm）、英制（lb、in）（默认 公制（kg、cm））；「体重」默认 70；「身高」默认 175；「年龄」默认 30；「活动水平」可选 直接用下方系数、久坐、轻度（每周 1–3 天）、中度（每周 3–5 天）、高度（每周 6–7 天）、极高（体力劳动 + 训练）（默认 直接用下方系数）；「活动系数」默认 1.55；「公式」可选 Mifflin-St Jeor、修订版 Harris-Benedict（默认 Mifflin-St Jeor）。每次生成结果都按当前设置处理。Settings in the Maintenance Calorie Calculator (Mifflin-St Jeor or Harris-Benedict, with Goals) — "Sex": Male, Female (default Male); "Units": Metric (kg, cm), Imperial (lb, in) (default Metric (kg, cm)); "Weight" default 70; "Height" default 175; "Age" default 30; "Activity level": Use the factor below, Sedentary (1.2), Light, 1–3 days a week (1.375), Moderate, 3–5 days a week (1.55), Very active, 6–7 days (1.725), Extra active (1.9) (default Use the factor below); "Activity factor" default 1.55; "Equation":…

结果可以代替医生的建议吗？Can this replace medical advice?

不能。「维持热量计算器（Mifflin-St Jeor / Harris-Benedict，含减重增重目标）」基于常用公式给出估算，个体差异较大，如有健康问题请咨询医生或专业人士。No. The Maintenance Calorie Calculator (Mifflin-St Jeor or Harris-Benedict, with Goals) gives estimates from common formulas; individuals differ, so consult a doctor or professional for health decisions.

「维持热量计算器（Mifflin-St Jeor / Harris-Benedict，含减重增重目标）」免费吗？需要注册吗？Is the Maintenance Calorie Calculator (Mifflin-St Jeor or Harris-Benedict, with Goals) free? Do I need an account?

「维持热量计算器（Mifflin-St Jeor / Harris-Benedict，含减重增重目标）」完全免费，无需注册或安装，打开网页即可使用，手机和电脑都能用；输入的内容只在你的浏览器本地处理。The Maintenance Calorie Calculator (Mifflin-St Jeor or Harris-Benedict, with Goals) is completely free with no sign-up or install and works on phones and desktops; what you enter is processed only in your browser.