每日热量计算器：三餐热量与蛋白质一目了然Daily calorie calculator: see every meal’s calories & protein
选择你的资料，立即得到每日热量与蛋白质标准；再用食物图片记录每一餐，实时看到剩余热量。
Choose your details to get daily calorie and protein standards instantly, then log each meal with food photos and watch calories remaining update live.
👤 我的资料与每日标准My profile & daily standards
选择即计算 · 自动保存Instant · auto-saved🥗 选择食物Pick foods
卡片数值均为每 100 克Card values are per 100 g📊 今日汇总Today’s summary
🍱 每餐热量与蛋白质Calories & protein per meal
每餐热量占比：早餐 25–30%、午餐 30–40%、晚餐 30–35%（《中国居民膳食指南(2022)》准则六）；加餐 0–10% 为本站约定。每餐蛋白质 0.25–0.40 g/kg（ISSN 2017）。● 适中 ▼ 偏少 ▲ 偏多。Meal energy shares: breakfast 25–30%, lunch 30–40%, dinner 30–35% (Chinese Dietary Guidelines 2022, Guideline 6); snacks 0–10% is this site’s convention. Per-meal protein 0.25–0.40 g/kg (ISSN 2017). ● on track ▼ under ▲ over. 标准说明Standards
💡 健康建议Health advice
一般健康信息General wellness怎么用How it works
- 在“我的资料”中选择性别、年龄段（或输入精确年龄）、身高体重和活动水平，热量与蛋白质标准会立即显示并自动保存。
- 在“选择食物”中点击食物图片，输入克数并选择餐次，点“加入”。
- 查看每餐小计（热量、蛋白质、碳水、脂肪）与建议范围的对比，以及今日剩余热量。
- In “My profile” choose sex, age group (or exact age), height, weight and activity — standards appear instantly and are saved.
- In “Pick foods” tap a photo, enter grams, choose the meal and tap “Add”.
- Check each meal’s subtotal (kcal, protein, carbs, fat) against its suggested range and today’s calories remaining.
常见问题FAQ
每天应该吃多少热量？How many calories should I eat per day?
先用上方资料面板估算：基础代谢（Mifflin-St Jeor 公式）× 活动系数 = 维持热量；减重一般减 250–500 kcal，增重加约 300 kcal。结果会同时给出中国 DRIs 2023 对应年龄组的能量需要量供对照。
Use the profile panel: BMR (Mifflin-St Jeor) × activity factor = maintenance; for weight loss subtract 250–500 kcal, to gain add about 300. We also show the Chinese DRIs 2023 reference for your age group.
每餐吃多少比较合适？How much should each meal be?
《中国居民膳食指南(2022)》建议早餐占全天能量 25–30%、午餐 30–40%、晚餐 30–35%。每餐卡片会用颜色提示偏少、适中或偏多。
The Chinese Dietary Guidelines 2022 suggest breakfast 25–30%, lunch 30–40% and dinner 30–35% of daily energy. Each meal card shows under / on track / over in colour.
每餐需要多少蛋白质？How much protein per meal?
国际运动营养学会（ISSN）建议每餐约 0.25–0.40 g/kg 体重（约 20–40 g），并在一天中均匀分配。全天总量请参考蛋白质标准。
The ISSN suggests about 0.25–0.40 g/kg body weight per meal (roughly 20–40 g), spread evenly. See your daily protein standard for the total.
食物数据从哪里来？Where do the food values come from?
内置食物的热量、蛋白质、碳水、脂肪和纤维来自美国农业部 USDA FoodData Central（公有领域数据），中文名称为本站翻译；数值为近似值。
Built-in values come from USDA FoodData Central (public domain); Chinese names are our translations. Values are approximate.
我的数据会上传吗？Is my data uploaded?
不会。个人资料、饮食记录和自定义食物只保存在你浏览器的 localStorage 中，不需要注册账号。
No. Your profile, log and custom foods live only in your browser’s localStorage. No account needed.