我今天还能吃多少？每日热量与蛋白质目标How much can I still eat today? Daily calorie & protein targets
选择资料即可得到热量与蛋白质标准；在首页记录饮食后，顶部状态栏会实时显示“目标 / 已吃 / 剩余”。
Pick your details to get calorie and protein standards. Log meals on the home page and the top bar shows target / eaten / remaining in real time.
👤 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计算方法How we calculate
基础代谢 BMR（Mifflin-St Jeor，1990）：男 = 10×体重kg + 6.25×身高cm − 5×年龄 + 5；女 = 10×体重kg + 6.25×身高cm − 5×年龄 − 161。
维持热量 TDEE = BMR × 活动系数（1.2 / 1.375 / 1.55 / 1.725 / 1.9）。
目标：温和减重 −250、减重 −500、增重 +300 kcal/天。
BMR (Mifflin-St Jeor, 1990): men = 10×kg + 6.25×cm − 5×age + 5; women = 10×kg + 6.25×cm − 5×age − 161.
TDEE = BMR × activity factor (1.2 / 1.375 / 1.55 / 1.725 / 1.9).
Targets: mild loss −250, loss −500, gain +300 kcal/day.
例：男性 30 岁、175 cm、70 kg、中度活动：BMR = 700 + 1093.75 − 150 + 5 = 1648.75 kcal；TDEE = 1648.75 × 1.55 ≈ 2556 kcal。
Example: male, 30, 175 cm, 70 kg, moderate: BMR = 700 + 1093.75 − 150 + 5 = 1648.75 kcal; TDEE = 1648.75 × 1.55 ≈ 2556 kcal.
中国 DRIs 2023 能量需要量（kcal/天，低/中/高身体活动）：男 18–29 岁 2150/2550/3000，30–49 岁 2050/2500/2950，50–64 岁 1950/2400/2800，65–74 岁 1800/2200，75 岁+ 1750/2100；女 18–29 岁 1700/2100/2450，30–49 岁 1700/2050/2400，50–64 岁 1600/1950/2300，65–74 岁 1550/1850，75 岁+ 1500/1750。
Chinese DRIs 2023 EER (kcal/day, low/moderate/high activity): men 18–29 2150/2550/3000, 30–49 2050/2500/2950, 50–64 1950/2400/2800, 65–74 1800/2200, 75+ 1750/2100; women 18–29 1700/2100/2450, 30–49 1700/2050/2400, 50–64 1600/1950/2300, 65–74 1550/1850, 75+ 1500/1750.
Mifflin MD et al., Am J Clin Nutr 1990 · 中国营养学会 DRIs 2023Chinese Nutrition Society DRIs 2023 · 全部标准All standards
常见问题FAQ
“剩余热量”怎么计算？How are “calories remaining” calculated?
剩余热量 = 你选择目标下的每日热量 − 今天已记录食物的热量合计。目标来自 Mifflin-St Jeor 基础代谢 × 活动系数，再按目标增减。
Calories remaining = your daily target for the chosen goal − calories logged today. The target is Mifflin-St Jeor BMR × activity factor, adjusted for your goal.
为什么只选年龄段也能算？Why does an age group work without an exact age?
若未填写精确年龄，公式使用该年龄段的中点（如 30–49 岁按 40 岁），误差通常只有几十千卡；填写精确年龄会更准确。
Without an exact age we use the mid-point of the group (e.g. 40 for 30–49). The difference is usually a few dozen kcal; enter your exact age for more precision.
减重时最低吃多少？What is the minimum when losing weight?
本站不会给出低于女性 1200 kcal、男性 1500 kcal 的目标；若公式结果更低，会按下限显示并提示。更低热量的方案需要医生监督。
We never suggest below 1200 kcal (women) or 1500 kcal (men); lower formula results are floored with a warning. Lower-calorie plans need medical supervision.
公式结果和中国 DRIs 的数值不一样？Why does the result differ from the Chinese DRIs value?
DRIs 的能量需要量是按中国人群“参考身高体重”制定的群体参考值；公式按你本人的身高体重计算。两者可互相对照。
DRIs EERs are population references for a reference body size; the formula uses your own height and weight. Use them side by side.