基础代谢率计算器
以下详细说明暂以英文提供。
What basal metabolic rate means
Your basal metabolic rate (BMR) is the number of calories your body would burn in a day doing nothing at all — just keeping the heart beating, lungs breathing, and cells running. It typically accounts for 60–75% of total energy use, which is why it anchors most calorie estimates. BMR rises with body size and muscle mass and falls gradually with age.
Choosing between the three formulas
Mifflin-St Jeor is the modern default and is generally the most accurate for the general population. Harris-Benedict (revised) is the classic equation from 1984 that many older plans still reference. Katch-McArdle can be the best choice if you know your body fat percentage, because it estimates BMR from lean body mass (370 + 21.6 × lean kg) rather than total weight. Comparing all three shows how much formula choice matters — usually within 5–10% of each other. These are estimates, not medical advice.
常见问题
Is BMR the same as the calories I burn in a day?
No. BMR covers only resting functions. Your total daily expenditure adds movement, exercise, and digestion, usually landing 20–50% above BMR. The activity rows under the result show those adjusted estimates.
Which formula should I trust if they disagree?
Start with Mifflin-St Jeor unless you have a reliable body fat measurement, in which case Katch-McArdle is a strong alternative. Whichever you choose, the best validation is two to three weeks of tracking: if your weight moves opposite to plan, adjust intake by 100–200 calories.
Does BMR change over time?
Yes. Losing weight lowers BMR because there is less body to maintain, while gaining muscle raises it. Aging reduces BMR gradually, which is why calorie needs should be re-checked every few years.