BMI & 每日熱量計算 BMI, BMR & TDEE Calculator (Daily Calories & Goal Calories) ｜YoSi 健康工具
免責聲明：本工具提供一般性健康資訊與公式估算（BMI、BMR、TDEE、目標熱量），
不能取代醫師／營養師／藥師等專業人員之診斷與個別化建議。
若你正在懷孕／哺乳、18 歲以下、或有慢性病／用藥／飲食疾患史，請以專業醫療建議為準。
English disclaimer (tap to expand)
Disclaimer: This calculator provides general health information and formula-based estimates
(BMI, BMR, TDEE, and goal calories). It does not replace professional medical or nutrition advice.
If you are pregnant/breastfeeding, under 18, or have chronic conditions/medications/eating disorder history,
please consult a qualified healthcare professional.
⚖️ 3 分鐘搞懂：BMI + 你每天需要多少熱量？
先算 BMI（體態狀況），再用 BMR/TDEE 估算你的每日消耗熱量， 最後給你「維持 / 減脂 / 增肌」的目標熱量區間。
數值是估算
看趨勢更重要
搭配睡眠與活動更準
English quick guide (tap to expand)
What you’ll get: BMI (body size indicator), BMR (resting calorie burn), TDEE (daily calorie needs),
and a simple calorie range for maintenance, fat loss, and muscle gain.
The numbers are estimates—tracking trends over time is more useful than any single result.
🧮 BMI & 熱量計算器
輸入基本資料後按「立即計算」。活動量使用最常見的 5 段。
English instructions (tap to expand)
Enter your sex, age, height, weight, and activity level, then click Calculate.
Activity level is a multiplier used to estimate TDEE (total daily energy expenditure).
需要專業人員一起看嗎？
如果你不確定該怎麼調整熱量、作息，或有用藥／慢性病等狀況，可以直接詢問 YoSi 智慧健康助手。
English (tap to expand)
If you’re unsure how to adjust calories, sleep, training, or you have medical conditions/medications,
you can ask the YoSi SmartCare assistant for general guidance.
🧠 這些數字怎麼看？
- BMI：用身高/體重快速看體態（不等於體脂）。
- BMR：你「躺著不動」也會消耗的基礎熱量。
- TDEE：把活動量算進去的「每日總消耗」。
- 目標熱量：減脂通常 -300～-500；增肌通常 +250～+400（依人而異）。
English explanation (tap to expand)
BMI is a quick height/weight indicator (not body fat).
BMR is calories burned at rest.
TDEE estimates total daily calories burned including activity.
Goal calories: fat loss is often about -300 to -500 kcal/day; muscle gain is often +250 to +400 kcal/day (varies by person).
BMR is calories burned at rest.
TDEE estimates total daily calories burned including activity.
Goal calories: fat loss is often about -300 to -500 kcal/day; muscle gain is often +250 to +400 kcal/day (varies by person).
📌 使用提醒
1）減脂時，先穩定睡眠與蛋白質，通常比硬砍熱量更有效。
2）若你常感到疲倦、掉髮、心悸、月經失調或體重短期快速變化，建議先做健康評估。
3）BMI 對肌肉量高者可能低估；可再搭配腰圍、體脂、運動表現一起看。
English tips (tap to expand)
1) For fat loss, stabilizing sleep and protein often works better than aggressive calorie cuts.
2) If you feel persistent fatigue, hair loss, palpitations, menstrual changes, or rapid weight changes, consider a health check.
3) BMI may underestimate body fat for very muscular people—use waist, body fat %, and performance together.
2) If you feel persistent fatigue, hair loss, palpitations, menstrual changes, or rapid weight changes, consider a health check.
3) BMI may underestimate body fat for very muscular people—use waist, body fat %, and performance together.