カロリーカルキュレーター - 1日のカロリー必要量

この計算機は、ミフリン・セント・ジェオール方程式のような科学的に検証された公式を使用してあなたの必要量を見積もります。良い出発点を提供しますが、個々の反応や進捗に基づいて調整する必要があるかもしれません。

一貫した平均を維持することが重要ですが、日々の摂取量が多少変動するのは普通で健康的なことです。毎日正確な数値を達成することにこだわるのではなく、週間平均に注目しましょう。

Published in 1990 in the American Journal of Clinical Nutrition, it estimates resting energy expenditure from weight, height, age and sex. It is widely used because it tracked measured resting expenditure reasonably well in mixed adult groups. It is still an estimate.

Sites use different equations (Harris-Benedict, Katch-McArdle, Mifflin-St Jeor), different activity multipliers, and different deficit rules. Compare the formula and the activity assumption, not just the final number.

A common planning range is 300–500 kcal/day below estimated maintenance, or about 0.25–0.75% of body weight per week. Aggressive deficits raise the chance of muscle loss, fatigue and rebound. Medical diets belong under clinical supervision.

Activity multipliers already include a lifestyle activity estimate. Adding a full tracker-estimated workout on top often double-counts. If you train very hard, raise the activity factor or add a modest, consistent amount rather than chasing the watch.

The estimate may be high, tracking may be incomplete (oils, drinks, bites), water weight can hide fat loss for weeks, and medications or medical conditions can change expenditure. Recalculate after a 3–4 week trend, not after three days.

Adaptive thermogenesis can reduce expenditure beyond what weight loss alone predicts. It is real but usually modest. Strength training, adequate protein and avoiding extreme deficits reduce the practical impact.

No. Energy needs during growth are different, and unsupervised restriction is harmful. Use a paediatric clinician or registered dietitian.

Energy still balances, but food quality changes hunger, hormones, micronutrients and how easy the target is to hit. 2,000 kcal of ultra-processed food and 2,000 kcal of mostly whole food are not equivalent eating experiences.