根据你的age, weight, height等,基础代谢率(Basal Metabolic Rate (BMR) )可以用下面的计算器算出来: http://www.bmi-calculator.net/bmr-calculator/.


算出的BMR是只一天不动地方,不吃不喝呆在温暖舒适房间里的Calories消耗. 根据你的运动量, 要将BMR乘以一个系数.可以用这里的信息. http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/, 又叫Harris Benedict Formula.


估算出实际消耗以后,理论上每天吃的东西提供的热量如果不足,身体就会分解脂肪来补充热量.


1 lb fat = 3500 Cal. 如果想减掉一磅的肥肉,要消耗/少吃3500大卡.


按照这个公式,自己调整吧.



Harris Benedict Formula


To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:



  1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2

  2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375

  3. If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55

  4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725

  5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

[此贴子已经被作者于2005-6-26 13:17:11编辑过]