Question 1

BMR and TDEE

Accepted Answer

BMR is the energy your body uses at complete rest. TDEE multiplies it by an activity factor (1.2 sedentary up to 1.9 very active) to estimate total daily burn including movement and exercise. Eating around your TDEE keeps weight stable.

Question 2

Calorie targets

Accepted Answer

A pound of fat is roughly 3,500 calories, so a 500-a-day deficit trends toward about a pound a week. The tool shows a mild deficit (−250), a steadier one (−500), and a gentle surplus (+300) for lean gain — adjust to how your weight actually moves.

Question 3

Why it’s an estimate

Accepted Answer

Formulas capture averages, not your exact metabolism, and activity factors are broad. Treat the number as a starting point: track your weight over two to three weeks and nudge intake based on the real trend, not the prediction.

Question 4

Common mistakes

Accepted Answer

Overstating activity level (the biggest error); chasing very large deficits that aren’t sustainable; and forgetting that the burn falls as you lose weight, so targets need revisiting.

TDEE 与卡路里计算器 — 每日能量需求

BMR 与 TDEE

卡路里目标

为什么只是估算

常见错误

它不做的事