TDEE \u71b1\u91cf\u8a08\u7b97\u5668 | Ayla Executive Medical<\/title>\n <style>\n @import url('https:\/\/fonts.googleapis.com\/css2?family=Cormorant+Garamond:wght@400;500;600&family=Inter:wght@300;400;500&display=swap');\n\n \/* Scoped reset \u2014 avoids affecting the parent page when embedded *\/\n .tdee-calculator,\n .tdee-calculator * {\n box-sizing: border-box;\n }\n\n .tdee-calculator {\n max-width: 560px;\n margin: 0;\n background: #FFFFFF;\n border-radius: 16px;\n padding: 48px 44px;\n box-shadow: 0 4px 32px rgba(0,0,0,0.06);\n font-family: 'Inter', sans-serif;\n color: #2C2C2C;\n }\n\n .tdee-calculator .brand-line {\n font-family: 'Inter', sans-serif;\n font-size: 10px;\n font-weight: 500;\n letter-spacing: 0.2em;\n text-transform: uppercase;\n color: #8FAE93;\n margin-bottom: 12px;\n }\n\n .tdee-calculator h1 {\n font-family: 'Cormorant Garamond', serif;\n font-size: 28px;\n font-weight: 500;\n color: #1E1E1E;\n line-height: 1.3;\n margin: 0 0 6px;\n }\n\n .tdee-calculator .subtitle {\n font-size: 13px;\n color: #888;\n font-weight: 300;\n margin: 0 0 36px;\n line-height: 1.6;\n }\n\n .tdee-calculator .divider {\n width: 40px;\n height: 1.5px;\n background: #8FAE93;\n margin-bottom: 32px;\n }\n\n .tdee-calculator .form-group {\n margin-bottom: 22px;\n }\n\n .tdee-calculator label {\n display: block;\n font-size: 12px;\n font-weight: 500;\n letter-spacing: 0.08em;\n text-transform: uppercase;\n color: #666;\n margin-bottom: 8px;\n }\n\n .tdee-calculator .label-zh {\n font-size: 13px;\n font-weight: 400;\n letter-spacing: 0.04em;\n color: #444;\n text-transform: none;\n }\n\n .tdee-calculator input[type=\"number\"],\n .tdee-calculator select {\n width: 100%;\n padding: 12px 16px;\n border: 1.5px solid #E8E4DE;\n border-radius: 8px;\n font-size: 15px;\n font-family: 'Inter', sans-serif;\n color: #2C2C2C;\n background: #FDFCFA;\n transition: border-color 0.2s;\n appearance: none;\n -webkit-appearance: none;\n margin: 0;\n }\n\n .tdee-calculator input[type=\"number\"]:focus,\n .tdee-calculator select:focus {\n outline: none;\n border-color: #8FAE93;\n background: #fff;\n }\n\n .tdee-calculator .gender-toggle {\n display: flex;\n gap: 10px;\n }\n\n .tdee-calculator .gender-toggle input[type=\"radio\"] { display: none; }\n\n .tdee-calculator .gender-toggle label {\n flex: 1;\n text-align: center;\n padding: 11px;\n border: 1.5px solid #E8E4DE;\n border-radius: 8px;\n cursor: pointer;\n font-size: 13px;\n font-weight: 400;\n letter-spacing: 0.04em;\n text-transform: none;\n color: #888;\n transition: all 0.2s;\n background: #FDFCFA;\n }\n\n .tdee-calculator .gender-toggle input[type=\"radio\"]:checked + label {\n border-color: #8FAE93;\n background: #F0F5F1;\n color: #3D6B47;\n font-weight: 500;\n }\n\n .tdee-calculator .row {\n display: grid;\n grid-template-columns: 1fr 1fr;\n gap: 16px;\n }\n\n .tdee-calculator .unit {\n position: relative;\n }\n\n .tdee-calculator .unit input {\n padding-right: 44px;\n }\n\n .tdee-calculator .unit-label {\n position: absolute;\n right: 14px;\n top: 50%;\n transform: translateY(-50%);\n font-size: 12px;\n color: #aaa;\n pointer-events: none;\n }\n\n .tdee-calculator .select-wrap {\n position: relative;\n }\n\n .tdee-calculator .select-wrap::after {\n content: '\u25be';\n position: absolute;\n right: 14px;\n top: 50%;\n transform: translateY(-50%);\n font-size: 13px;\n color: #aaa;\n pointer-events: none;\n }\n\n .tdee-calculator button {\n width: 100%;\n padding: 14px;\n background: #3D6B47;\n color: white;\n border: none;\n border-radius: 8px;\n font-family: 'Inter', sans-serif;\n font-size: 14px;\n font-weight: 500;\n letter-spacing: 0.06em;\n cursor: pointer;\n margin-top: 8px;\n transition: background 0.2s;\n }\n\n .tdee-calculator button:hover { background: #2F5438; }\n\n .tdee-calculator .results {\n display: none;\n margin-top: 32px;\n padding-top: 28px;\n border-top: 1px solid #F0EDE8;\n }\n\n .tdee-calculator .results.visible { display: block; }\n\n .tdee-calculator .results-title {\n font-family: 'Cormorant Garamond', serif;\n font-size: 18px;\n font-weight: 500;\n color: #1E1E1E;\n margin-bottom: 20px;\n }\n\n .tdee-calculator .result-card {\n background: #F8F6F2;\n border-radius: 10px;\n padding: 18px 20px;\n margin-bottom: 12px;\n }\n\n .tdee-calculator .result-card.highlight {\n background: #F0F5F1;\n border: 1.5px solid #C5D9C8;\n }\n\n .tdee-calculator .result-label {\n font-size: 11px;\n font-weight: 500;\n letter-spacing: 0.12em;\n text-transform: uppercase;\n color: #888;\n margin-bottom: 4px;\n }\n\n .tdee-calculator .result-zh {\n font-size: 12px;\n color: #aaa;\n margin-bottom: 6px;\n }\n\n .tdee-calculator .result-value {\n font-family: 'Cormorant Garamond', serif;\n font-size: 32px;\n font-weight: 500;\n color: #1E1E1E;\n line-height: 1;\n }\n\n .tdee-calculator .result-card.highlight .result-value { color: #3D6B47; }\n\n .tdee-calculator .result-unit {\n font-size: 14px;\n font-weight: 400;\n color: #888;\n margin-left: 4px;\n }\n\n .tdee-calculator .result-note {\n font-size: 12px;\n color: #888;\n margin-top: 6px;\n line-height: 1.5;\n }\n\n .tdee-calculator .disclaimer {\n margin-top: 20px;\n font-size: 11px;\n color: #bbb;\n line-height: 1.7;\n font-style: italic;\n }\n\n .tdee-calculator .cta-line {\n margin-top: 20px;\n padding: 16px;\n background: #FAF8F4;\n border-radius: 8px;\n text-align: center;\n font-size: 12.5px;\n color: #666;\n line-height: 1.6;\n }\n\n .tdee-calculator .cta-line a {\n color: #3D6B47;\n text-decoration: none;\n font-weight: 500;\n }\n <\/style>\n<\/head>\n<body>\n <div class=\"tdee-calculator\">\n <div class=\"brand-line\">Ayla Executive Medical<\/div>\n <h1>TDEE \u71b1\u91cf\u8a08\u7b97\u5668<\/h1>\n <p class=\"subtitle\">\u4e86\u89e3\u4f60\u7684\u6bcf\u65e5\u71b1\u91cf\u6d88\u8017\uff0c\u4f5c\u70ba\u5236\u5b9a\u71b1\u91cf\u8d64\u5b57\u7684\u8d77\u9ede\u3002<br>Find your daily energy expenditure to set an informed caloric deficit.<\/p>\n <div class=\"divider\"><\/div>\n\n <div class=\"form-group\">\n <label class=\"label-zh\">\u6027\u5225 Gender<\/label>\n <div class=\"gender-toggle\">\n <input type=\"radio\" name=\"gender\" id=\"female\" value=\"female\" checked>\n <label for=\"female\">\u5973 Female<\/label>\n <input type=\"radio\" name=\"gender\" id=\"male\" value=\"male\">\n <label for=\"male\">\u7537 Male<\/label>\n <\/div>\n <\/div>\n\n <div class=\"row\">\n <div class=\"form-group\">\n <label class=\"label-zh\">\u5e74\u9f61 Age<\/label>\n <div class=\"unit\">\n <input type=\"number\" id=\"age\" placeholder=\"30\" min=\"15\" max=\"80\">\n <span class=\"unit-label\">\u6b72<\/span>\n <\/div>\n <\/div>\n <div class=\"form-group\">\n <label class=\"label-zh\">\u9ad4\u91cd Weight<\/label>\n <div class=\"unit\">\n <input type=\"number\" id=\"weight\" placeholder=\"60\" min=\"30\" max=\"200\">\n <span class=\"unit-label\">kg<\/span>\n <\/div>\n <\/div>\n <\/div>\n\n <div class=\"form-group\">\n <label class=\"label-zh\">\u8eab\u9ad8 Height<\/label>\n <div class=\"unit\">\n <input type=\"number\" id=\"height\" placeholder=\"165\" min=\"140\" max=\"220\">\n <span class=\"unit-label\">cm<\/span>\n <\/div>\n <\/div>\n\n <div class=\"form-group\">\n <label class=\"label-zh\">\u6d3b\u52d5\u7a0b\u5ea6 Activity Level<\/label>\n <div class=\"select-wrap\">\n <select id=\"activity\">\n <option value=\"1.2\">\u4e45\u5750\u5c11\u52d5\uff08\u8fa6\u516c\u5ba4\u5de5\u4f5c\uff09Sedentary<\/option>\n <option value=\"1.375\">\u8f15\u91cf\u904b\u52d5\uff08\u6bcf\u9031 1\u20133 \u6b21\uff09Lightly Active<\/option>\n <option value=\"1.55\" selected>\u4e2d\u7b49\u904b\u52d5\uff08\u6bcf\u9031 3\u20135 \u6b21\uff09Moderately Active<\/option>\n <option value=\"1.725\">\u9ad8\u5f37\u5ea6\u904b\u52d5\uff08\u6bcf\u9031 6\u20137 \u6b21\uff09Very Active<\/option>\n <option value=\"1.9\">\u9ad4\u529b\u52de\u52d5 \/ \u9ad8\u5f37\u5ea6\u8a13\u7df4 Extra Active<\/option>\n <\/select>\n <\/div>\n <\/div>\n\n <button onclick=\"calculate()\">\u8a08\u7b97 Calculate<\/button>\n\n <div class=\"results\" id=\"results\">\n <div class=\"results-title\">\u4f60\u7684\u7d50\u679c Your Results<\/div>\n\n <div class=\"result-card\">\n <div class=\"result-label\">BMR \u2014 \u57fa\u790e\u4ee3\u8b1d\u7387<\/div>\n <div class=\"result-zh\">\u975c\u6b62\u72c0\u614b\u4e0b\u7684\u6bcf\u65e5\u71b1\u91cf\u9700\u6c42<\/div>\n <div class=\"result-value\" id=\"bmr-val\">\u2014<span class=\"result-unit\">kcal<\/span><\/div>\n <\/div>\n\n <div class=\"result-card\">\n <div class=\"result-label\">TDEE \u2014 \u6bcf\u65e5\u7e3d\u71b1\u91cf\u6d88\u8017<\/div>\n <div class=\"result-zh\">\u8003\u616e\u6d3b\u52d5\u91cf\u5f8c\u7684\u5be6\u969b\u6bcf\u65e5\u6d88\u8017<\/div>\n <div class=\"result-value\" id=\"tdee-val\">\u2014<span class=\"result-unit\">kcal<\/span><\/div>\n <\/div>\n\n <div class=\"result-card highlight\">\n <div class=\"result-label\">\u5efa\u8b70\u651d\u53d6\u76ee\u6a19 Deficit Target<\/div>\n <div class=\"result-zh\">\u6bcf\u65e5\u651d\u53d6\u6b64\u7bc4\u570d\uff0c\u6eab\u548c\u6d88\u8102<\/div>\n <div class=\"result-value\" id=\"deficit-val\">\u2014<span class=\"result-unit\">kcal \/ day<\/span><\/div>\n <div class=\"result-note\" id=\"deficit-note\"><\/div>\n <\/div>\n\n <p class=\"disclaimer\">* \u6b64\u8a08\u7b97\u5668\u63a1\u7528 Mifflin-St Jeor \u516c\u5f0f\uff0c\u7d50\u679c\u50c5\u4f9b\u53c3\u8003\u3002\u500b\u4eba\u4ee3\u8b1d\u56e0\u9ad4\u8cea\u3001\u8377\u723e\u8499\u72c0\u6cc1\u7b49\u56e0\u7d20\u800c\u7570\uff0c\u5efa\u8b70\u914d\u5408\u5c08\u696d\u610f\u898b\u5236\u5b9a\u6e1b\u8102\u65b9\u6848\u3002<\/p>\n\n <div class=\"cta-line\">\n \u6578\u5b57\u53ea\u662f\u8d77\u9ede\u2014\u2014\u4e86\u89e3\u4f60\u7684\u9ad4\u8cea\uff0c\u624d\u80fd\u8b93\u8d64\u5b57\u771f\u6b63\u6709\u6548\u3002<br>\n <a href=\"https:\/\/ayla.com.hk\" target=\"_blank\">\u9810\u7d04 Ayla \u500b\u4eba\u5316\u8aee\u8a62 \u2192<\/a>\n <\/div>\n <\/div>\n <\/div>\n\n <script>\n function calculate() {\n const gender = document.querySelector('input[name=\"gender\"]:checked').value;\n const age = parseFloat(document.getElementById('age').value);\n const weight = parseFloat(document.getElementById('weight').value);\n const height = parseFloat(document.getElementById('height').value);\n const activity = parseFloat(document.getElementById('activity').value);\n\n if (!age || !weight || !height) {\n alert('\u8acb\u586b\u5beb\u6240\u6709\u6b04\u4f4d Please fill in all fields.');\n return;\n }\n\n let bmr;\n if (gender === 'male') {\n bmr = 10 * weight + 6.25 * height - 5 * age + 5;\n } else {\n bmr = 10 * weight + 6.25 * height - 5 * age - 161;\n }\n\n const tdee = bmr * activity;\n const deficitLow = Math.round(tdee - 500);\n const deficitHigh = Math.round(tdee - 300);\n\n document.getElementById('bmr-val').innerHTML = Math.round(bmr) + '<span class=\"result-unit\"> kcal<\/span>';\n document.getElementById('tdee-val').innerHTML = Math.round(tdee) + '<span class=\"result-unit\"> kcal<\/span>';\n document.getElementById('deficit-val').innerHTML = deficitLow + ' \u2013 ' + deficitHigh + '<span class=\"result-unit\"> kcal<\/span>';\n document.getElementById('deficit-note').textContent = '\u5efa\u8b70\u6bcf\u65e5\u8d64\u5b57 300\u2013500 kcal\uff0c\u6bcf\u6708\u7d04\u6d88\u8102 1\u20132 kg\u3002\u52ff\u4f4e\u65bc 1,200 kcal\uff08\u5973\uff09\u6216 1,500 kcal\uff08\u7537\uff09\u3002';\n\n document.getElementById('results').classList.add('visible');\n document.getElementById('results').scrollIntoView({ behavior: 'smooth', block: 'nearest' });\n }\n <\/script>\n<\/body>\n<\/html>\n\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u70ba\u4ec0\u9ebc\u540c\u6a23\u7684\u8d64\u5b57\uff0c\u6548\u679c\u4eba\u4eba\u4e0d\u540c\uff1f<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u8a08\u7b97\u6b63\u78ba\u3001\u57f7\u884c\u5230\u4f4d\uff0c\u537b\u9084\u662f\u6c92\u6709\u9810\u671f\u6548\u679c\u2014\u2014\u9019\u80cc\u5f8c\u5f80\u5f80\u6709\u5e7e\u500b\u5bb9\u6613\u88ab\u5ffd\u7565\u7684\u56e0\u7d20\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u98df\u7269\u8cea\u91cf\u6bd4\u6578\u5b57\u66f4\u91cd\u8981\u3002<\/strong> \u540c\u6a23\u662f 500 \u5927\u5361\uff0c\u85af\u7247\u548c\u96de\u80f8\u83dc\u98ef\u5c0d\u8eab\u9ad4\u7684\u5f71\u97ff\u622a\u7136\u4e0d\u540c\u3002\u9577\u671f\u651d\u53d6\u9ad8\u7cd6\u3001\u4f4e\u86cb\u767d\u7684\u98df\u7269\uff0c\u6703\u52a0\u901f\u808c\u8089\u6d41\u5931\uff0c\u4ee4\u57fa\u790e\u4ee3\u8b1d\u7387\u6301\u7e8c\u4e0b\u964d\uff0c\u5f62\u6210\u60e1\u6027\u5faa\u74b0\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u8377\u723e\u8499\u72c0\u614b\u76f4\u63a5\u5de6\u53f3\u6e1b\u8102\u6548\u7387\u3002<\/strong> \u9577\u671f\u58d3\u529b\u4ee4\u76ae\u8cea\u9187\u504f\u9ad8\uff0c\u8eab\u9ad4\u6703\u50be\u5411\u5132\u5b58\u8102\u80aa\uff1b\u7532\u72c0\u817a\u529f\u80fd\u4f4e\u4e0b\u540c\u6a23\u6703\u4ee4\u4ee3\u8b1d\u8b8a\u6162\u3002\u7761\u7720\u4e0d\u8db3\u5247\u6703\u5f71\u97ff\u98e2\u9913\u7d20\u8207\u7626\u7d20\u7684\u5206\u6ccc\uff0c\u4ee4\u98df\u617e\u66f4\u96e3\u63a7\u5236\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u9577\u671f\u8d64\u5b57\u6703\u5f15\u767c\u4ee3\u8b1d\u9069\u61c9\u3002<\/strong> \u8eab\u9ad4\u975e\u5e38\u8070\u660e\u2014\u2014\u4e00\u65e6\u9577\u6642\u9593\u8655\u65bc\u71b1\u91cf\u4e0d\u8db3\u7684\u72c0\u614b\uff0c\u5b83\u6703\u4e3b\u52d5\u8abf\u4f4e\u4ee3\u8b1d\u7387\u4f5c\u70ba\u9069\u61c9\u3002\u6bcf 4\u20136 \u9031\u5b89\u6392\u4e00\u81f3\u5169\u5929\u7684\u300c\u6062\u5fa9\u65e5\u300d\uff0c\u8b93\u651d\u53d6\u91cf\u56de\u5230 TDEE \u6c34\u5e73\uff0c\u6709\u52a9\u7dad\u6301\u4ee3\u8b1d\u9748\u6d3b\u6027\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u4e2d\u91ab\u89d2\u5ea6\uff1a\u9ad4\u8cea\u624d\u662f\u6e1b\u8102\u7684\u96b1\u85cf\u8b8a\u6578<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/ayla.com.hk\/tcm-body-type-quiz\/\" type=\"page\" id=\"2372\">\u4e86\u89e3\u4e2d\u91ab\u9ad4\u8cea\u5206\u6790<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u5f9e\u4e2d\u91ab\u7684\u89d2\u5ea6\u770b\uff0c\u813e\u4e3b\u904b\u5316\u2014\u2014\u813e\u80c3\u7684\u904b\u5316\u529f\u80fd\u597d\u58de\uff0c\u76f4\u63a5\u5f71\u97ff\u8eab\u9ad4\u4ee3\u8b1d\u5ee2\u7269\u548c\u8102\u80aa\u7684\u6548\u7387\u3002\u813e\u865b\u7684\u4eba\uff0c\u6d88\u5316\u5438\u6536\u80fd\u529b\u5f31\uff0c\u540c\u6642\u4ee3\u8b1d\u5ee2\u7269\u7684\u80fd\u529b\u4e5f\u4e0b\u964d\uff0c\u5bb9\u6613\u7a4d\u805a\u6c34\u6fd5\uff0c\u5f62\u6210\u96e3\u4ee5\u6d88\u9000\u7684\u300c\u865b\u80d6\u300d\u9ad4\u578b\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u75f0\u6fd5\u9ad4\u8cea\u7684\u4eba\u540c\u6a23\u5982\u6b64\u2014\u2014\u5373\u4f7f\u88fd\u9020\u4e86\u8d64\u5b57\uff0c\u8eab\u9ad4\u6392\u51fa\u591a\u9918\u7269\u8cea\u7684\u80fd\u529b\u4ecd\u7136\u53d7\u9650\uff0c\u6548\u679c\u81ea\u7136\u6253\u6298\u6263\u3002\u814e\u967d\u4e0d\u8db3\u5247\u4ee4\u6574\u9ad4\u4ee3\u8b1d\u504f\u4f4e\uff0c\u57fa\u790e\u4ee3\u8b1d\u7387\u672c\u4f86\u5c31\u6bd4\u4e00\u822c\u4eba\u4f4e\uff0c\u540c\u6a23\u7684\u8d64\u5b57\u80fd\u7522\u751f\u7684\u6548\u679c\u7576\u7136\u66f4\u6709\u9650\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u9019\u4e5f\u89e3\u91cb\u4e86\u70ba\u4ec0\u9ebc\u6709\u4e9b\u4eba\u7167\u8457\u7db2\u4e0a\u7684\u8a08\u7b97\u516c\u5f0f\u4f86\u505a\uff0c\u6548\u679c\u537b\u9060\u4e0d\u5982\u9810\u671f\u2014\u2014\u56e0\u70ba\u516c\u5f0f\u6c92\u6709\u8a08\u7b97\u9032\u53bb\u4f60\u7684\u9ad4\u8cea\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u7d50\u8a9e<\/h2>\n\n\n\n<p 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{"id":10306,"date":"2026-04-24T17:40:14","date_gmt":"2026-04-24T09:40:14","guid":{"rendered":"https:\/\/ayla.com.hk\/?p=10306"},"modified":"2026-06-26T18:21:24","modified_gmt":"2026-06-26T10:21:24","slug":"what-is-a-caloric-deficit","status":"publish","type":"post","link":"https:\/\/ayla.com.hk\/en\/what-is-a-caloric-deficit\/","title":{"rendered":"Understanding Calorie Deficit: TDEE Calculations & The Core Principles of Fat Loss"},"content":{"rendered":"\n

\u52aa\u529b\u63a7\u5236\u98f2\u98df\u3001\u5805\u6301\u904b\u52d5\uff0c\u537b\u9084\u662f\u6e1b\u4e0d\u52d5\u2014\u2014\u9019\u662f\u5f88\u591a\u4eba\u7684\u771f\u5be6\u56f0\u5883\u3002\u554f\u984c\u5f80\u5f80\u4e0d\u662f\u610f\u5fd7\u529b\u4e0d\u5920\uff0c\u800c\u662f\u9084\u6c92\u6709\u641e\u6e05\u695a\u6e1b\u8102\u80cc\u5f8c\u6700\u57fa\u672c\u7684\u4e00\u689d\u539f\u7406\uff1a\u71b1\u91cf\u8d64\u5b57\u3002<\/p>\n\n\n\n

\u4ec0\u9ebc\u662f\u71b1\u91cf\u8d64\u5b57\uff1f<\/h2>\n\n\n\n
\u6e1b\u8102\u7684\u6838\u5fc3\u516c\u5f0f\u5176\u5be6\u975e\u5e38\u7c21\u55ae\uff1a\u7576\u4f60\u651d\u53d6\u7684\u71b1\u91cf\u5c11\u65bc\u8eab\u9ad4\u6bcf\u5929\u6d88\u8017\u7684\u71b1\u91cf\uff0c\u8eab\u9ad4\u5c31\u6703\u958b\u59cb\u52d5\u7528\u8102\u80aa\u5132\u5099\u4f5c\u70ba\u80fd\u6e90\u4f86\u6e90\u3002\u9019\u500b\u300c\u5c11\u5403\u591a\u5c11\u300d\u7684\u5dee\u8ddd\uff0c\u5c31\u53eb\u505a\u71b1\u91cf\u8d64\u5b57\u3002<\/p>\n\n\n\n
\u4f46\u8981\u505a\u5230\u6709\u6548\u7684\u8d64\u5b57\uff0c\u9996\u5148\u8981\u77e5\u9053\u81ea\u5df1\u6bcf\u5929\u7a76\u7adf\u6d88\u8017\u591a\u5c11\u71b1\u91cf\u2014\u2014\u4e5f\u5c31\u662f TDEE\uff08\u6bcf\u65e5\u7e3d\u71b1\u91cf\u6d88\u8017\uff09\u3002<\/p>\n\n\n\n

\u5982\u4f55\u8a08\u7b97\u4f60\u7684 TDEE\uff1f<\/h2>\n\n\n\n
TDEE \u7531\u5169\u90e8\u5206\u7d44\u6210\uff1a\u57fa\u790e\u4ee3\u8b1d\u7387\uff08BMR\uff09\u52a0\u4e0a\u65e5\u5e38\u6d3b\u52d5\u91cf<\/strong>\u3002<\/p>\n\n\n\n
BMR \u662f\u4f60\u5728\u5b8c\u5168\u4f11\u606f\u72c0\u614b\u4e0b\uff0c\u8eab\u9ad4\u7dad\u6301\u57fa\u672c\u904b\u4f5c\u6240\u9700\u7684\u71b1\u91cf\u2014\u2014\u5305\u62ec\u5fc3\u8df3\u3001\u547c\u5438\u3001\u9ad4\u6eab\u8abf\u7bc0\u7b49\u3002\u8a08\u7b97 BMR \u6700\u5e38\u7528\u7684\u662f Mifflin-St Jeor \u516c\u5f0f\uff0c\u9700\u8981\u8f38\u5165\u6027\u5225\u3001\u5e74\u9f61\u3001\u9ad4\u91cd\u548c\u8eab\u9ad8\u3002<\/p>\n\n\n\n
\u5f97\u51fa BMR \u4e4b\u5f8c\uff0c\u518d\u4e58\u4ee5\u5c0d\u61c9\u7684\u6d3b\u52d5\u4fc2\u6578\uff1a<\/p>\n\n\n\n
\n
\u4e45\u5750\u8fa6\u516c\u5ba4\u3001\u5f88\u5c11\u904b\u52d5\uff1a\u00d7 1.2<\/li>\n\n\n\n
\u6bcf\u9031\u8f15\u91cf\u904b\u52d5 1\u20133 \u6b21\uff1a\u00d7 1.375<\/li>\n\n\n\n
\u6bcf\u9031\u4e2d\u7b49\u5f37\u5ea6\u904b\u52d5 3\u20135 \u6b21\uff1a\u00d7 1.55<\/li>\n<\/ul>\n\n\n\n
\u6700\u5f8c\uff0c\u5c07 TDEE \u6e1b\u53bb 300\u2013500 \u5927\u5361\uff0c\u5c31\u662f\u4f60\u7684\u76ee\u6a19\u6bcf\u65e5\u651d\u53d6\u91cf\u3002\u9019\u500b\u7bc4\u570d\u8db3\u4ee5\u8b93\u8eab\u9ad4\u6162\u6162\u6d88\u8102\uff0c\u540c\u6642\u907f\u514d\u89f8\u767c\u300c\u98e2\u9913\u6a21\u5f0f\u300d\u2014\u2014\u4e00\u65e6\u8d64\u5b57\u904e\u5927\uff08\u6bcf\u65e5\u8d85\u904e 1000 \u5927\u5361\uff09\uff0c\u8eab\u9ad4\u53cd\u800c\u6703\u4e3b\u52d5\u964d\u4f4e\u4ee3\u8b1d\u7387\u4f86\u4fdd\u8b77\u81ea\u5df1\uff0c\u4ee4\u6e1b\u8102\u901f\u5ea6\u6108\u4f86\u6108\u6162\u3002<\/p>\n\n\n\n
TDEE \u8a08\u7b97\u5668<\/strong><\/h2>\n\n\n\n
\u2014 \u8f38\u5165\u4f60\u7684\u6578\u64da\uff0c\u76f4\u63a5\u8a08\u7b97 BMR\u3001TDEE \u548c\u5efa\u8b70\u651d\u53d6\u76ee\u6a19\u3002<\/p>\n\n\n\n\n\n\n \n \n TDEE \u71b1\u91cf\u8a08\u7b97\u5668 | Ayla Executive Medical<\/title>\n <style>\n @import url('https:\/\/fonts.googleapis.com\/css2?family=Cormorant+Garamond:wght@400;500;600&family=Inter:wght@300;400;500&display=swap');\n\n \/* Scoped reset \u2014 avoids affecting the parent page when embedded \/\n .tdee-calculator,\n .tdee-calculator {\n box-sizing: border-box;\n }\n\n .tdee-calculator {\n max-width: 560px;\n margin: 0;\n background: #FFFFFF;\n border-radius: 16px;\n padding: 48px 44px;\n box-shadow: 0 4px 32px rgba(0,0,0,0.06);\n font-family: 'Inter', sans-serif;\n color: #2C2C2C;\n }\n\n .tdee-calculator .brand-line {\n font-family: 'Inter', sans-serif;\n font-size: 10px;\n font-weight: 500;\n letter-spacing: 0.2em;\n text-transform: uppercase;\n color: #8FAE93;\n margin-bottom: 12px;\n }\n\n .tdee-calculator h1 {\n font-family: 'Cormorant Garamond', serif;\n font-size: 28px;\n font-weight: 500;\n color: #1E1E1E;\n line-height: 1.3;\n margin: 0 0 6px;\n }\n\n .tdee-calculator .subtitle {\n font-size: 13px;\n color: #888;\n font-weight: 300;\n margin: 0 0 36px;\n line-height: 1.6;\n }\n\n .tdee-calculator .divider {\n width: 40px;\n height: 1.5px;\n background: #8FAE93;\n margin-bottom: 32px;\n }\n\n .tdee-calculator .form-group {\n margin-bottom: 22px;\n }\n\n .tdee-calculator label {\n display: block;\n font-size: 12px;\n font-weight: 500;\n letter-spacing: 0.08em;\n text-transform: uppercase;\n color: #666;\n margin-bottom: 8px;\n }\n\n .tdee-calculator .label-zh {\n font-size: 13px;\n font-weight: 400;\n letter-spacing: 0.04em;\n color: #444;\n text-transform: none;\n }\n\n .tdee-calculator input[type=\"number\"],\n .tdee-calculator select {\n width: 100%;\n padding: 12px 16px;\n border: 1.5px solid #E8E4DE;\n border-radius: 8px;\n font-size: 15px;\n font-family: 'Inter', sans-serif;\n color: #2C2C2C;\n background: #FDFCFA;\n transition: border-color 0.2s;\n appearance: none;\n -webkit-appearance: none;\n margin: 0;\n }\n\n .tdee-calculator input[type=\"number\"]:focus,\n .tdee-calculator select:focus {\n outline: none;\n border-color: #8FAE93;\n background: #fff;\n }\n\n .tdee-calculator .gender-toggle {\n display: flex;\n gap: 10px;\n }\n\n .tdee-calculator .gender-toggle input[type=\"radio\"] { display: none; }\n\n .tdee-calculator .gender-toggle label {\n flex: 1;\n text-align: center;\n padding: 11px;\n border: 1.5px solid #E8E4DE;\n border-radius: 8px;\n cursor: pointer;\n font-size: 13px;\n font-weight: 400;\n letter-spacing: 0.04em;\n text-transform: none;\n color: #888;\n transition: all 0.2s;\n background: #FDFCFA;\n }\n\n .tdee-calculator .gender-toggle input[type=\"radio\"]:checked + label {\n border-color: #8FAE93;\n background: #F0F5F1;\n color: #3D6B47;\n font-weight: 500;\n }\n\n .tdee-calculator .row {\n display: grid;\n grid-template-columns: 1fr 1fr;\n gap: 16px;\n }\n\n .tdee-calculator .unit {\n position: relative;\n }\n\n .tdee-calculator .unit input {\n padding-right: 44px;\n }\n\n .tdee-calculator .unit-label {\n position: absolute;\n right: 14px;\n top: 50%;\n transform: translateY(-50%);\n font-size: 12px;\n color: #aaa;\n pointer-events: none;\n }\n\n .tdee-calculator .select-wrap {\n position: relative;\n }\n\n .tdee-calculator .select-wrap::after {\n content: '\u25be';\n position: absolute;\n right: 14px;\n top: 50%;\n transform: translateY(-50%);\n font-size: 13px;\n color: #aaa;\n pointer-events: none;\n }\n\n .tdee-calculator button {\n width: 100%;\n padding: 14px;\n background: #3D6B47;\n color: white;\n border: none;\n border-radius: 8px;\n font-family: 'Inter', sans-serif;\n font-size: 14px;\n font-weight: 500;\n letter-spacing: 0.06em;\n cursor: pointer;\n margin-top: 8px;\n transition: background 0.2s;\n }\n\n .tdee-calculator button:hover { background: #2F5438; }\n\n .tdee-calculator .results {\n display: none;\n margin-top: 32px;\n padding-top: 28px;\n border-top: 1px solid #F0EDE8;\n }\n\n .tdee-calculator .results.visible { display: block; }\n\n .tdee-calculator .results-title {\n font-family: 'Cormorant Garamond', serif;\n font-size: 18px;\n font-weight: 500;\n color: #1E1E1E;\n margin-bottom: 20px;\n }\n\n .tdee-calculator .result-card {\n background: #F8F6F2;\n border-radius: 10px;\n padding: 18px 20px;\n margin-bottom: 12px;\n }\n\n .tdee-calculator .result-card.highlight {\n background: #F0F5F1;\n border: 1.5px solid #C5D9C8;\n }\n\n .tdee-calculator .result-label {\n font-size: 11px;\n font-weight: 500;\n letter-spacing: 0.12em;\n text-transform: uppercase;\n color: #888;\n margin-bottom: 4px;\n }\n\n .tdee-calculator .result-zh {\n font-size: 12px;\n color: #aaa;\n margin-bottom: 6px;\n }\n\n .tdee-calculator .result-value {\n font-family: 'Cormorant Garamond', serif;\n font-size: 32px;\n font-weight: 500;\n color: #1E1E1E;\n line-height: 1;\n }\n\n .tdee-calculator .result-card.highlight .result-value { color: #3D6B47; }\n\n .tdee-calculator .result-unit {\n font-size: 14px;\n font-weight: 400;\n color: #888;\n margin-left: 4px;\n }\n\n .tdee-calculator .result-note {\n font-size: 12px;\n color: #888;\n margin-top: 6px;\n line-height: 1.5;\n }\n\n .tdee-calculator .disclaimer {\n margin-top: 20px;\n font-size: 11px;\n color: #bbb;\n line-height: 1.7;\n font-style: italic;\n }\n\n .tdee-calculator .cta-line {\n margin-top: 20px;\n padding: 16px;\n background: #FAF8F4;\n border-radius: 8px;\n text-align: center;\n font-size: 12.5px;\n color: #666;\n line-height: 1.6;\n }\n\n .tdee-calculator .cta-line a {\n color: #3D6B47;\n text-decoration: none;\n font-weight: 500;\n }\n <\/style>\n<\/head>\n<body>\n <div class=\"tdee-calculator\">\n <div class=\"brand-line\">Ayla Executive Medical<\/div>\n <h1>TDEE \u71b1\u91cf\u8a08\u7b97\u5668<\/h1>\n <p class=\"subtitle\">\u4e86\u89e3\u4f60\u7684\u6bcf\u65e5\u71b1\u91cf\u6d88\u8017\uff0c\u4f5c\u70ba\u5236\u5b9a\u71b1\u91cf\u8d64\u5b57\u7684\u8d77\u9ede\u3002<br>Find your daily energy expenditure to set an informed caloric deficit.<\/p>\n <div class=\"divider\"><\/div>\n\n <div class=\"form-group\">\n <label class=\"label-zh\">\u6027\u5225 Gender<\/label>\n <div class=\"gender-toggle\">\n <input type=\"radio\" name=\"gender\" id=\"female\" value=\"female\" checked>\n <label for=\"female\">\u5973 Female<\/label>\n <input type=\"radio\" name=\"gender\" id=\"male\" value=\"male\">\n <label for=\"male\">\u7537 Male<\/label>\n <\/div>\n <\/div>\n\n <div class=\"row\">\n <div class=\"form-group\">\n <label class=\"label-zh\">\u5e74\u9f61 Age<\/label>\n <div class=\"unit\">\n <input type=\"number\" id=\"age\" placeholder=\"30\" min=\"15\" max=\"80\">\n <span class=\"unit-label\">\u6b72<\/span>\n <\/div>\n <\/div>\n <div class=\"form-group\">\n <label class=\"label-zh\">\u9ad4\u91cd Weight<\/label>\n <div class=\"unit\">\n <input type=\"number\" id=\"weight\" placeholder=\"60\" min=\"30\" max=\"200\">\n <span class=\"unit-label\">kg<\/span>\n <\/div>\n <\/div>\n <\/div>\n\n <div class=\"form-group\">\n <label class=\"label-zh\">\u8eab\u9ad8 Height<\/label>\n <div class=\"unit\">\n <input type=\"number\" id=\"height\" placeholder=\"165\" min=\"140\" max=\"220\">\n <span class=\"unit-label\">cm<\/span>\n <\/div>\n <\/div>\n\n <div class=\"form-group\">\n <label class=\"label-zh\">\u6d3b\u52d5\u7a0b\u5ea6 Activity Level<\/label>\n <div class=\"select-wrap\">\n <select id=\"activity\">\n <option value=\"1.2\">\u4e45\u5750\u5c11\u52d5\uff08\u8fa6\u516c\u5ba4\u5de5\u4f5c\uff09Sedentary<\/option>\n <option value=\"1.375\">\u8f15\u91cf\u904b\u52d5\uff08\u6bcf\u9031 1\u20133 \u6b21\uff09Lightly Active<\/option>\n <option value=\"1.55\" selected>\u4e2d\u7b49\u904b\u52d5\uff08\u6bcf\u9031 3\u20135 \u6b21\uff09Moderately Active<\/option>\n <option value=\"1.725\">\u9ad8\u5f37\u5ea6\u904b\u52d5\uff08\u6bcf\u9031 6\u20137 \u6b21\uff09Very Active<\/option>\n <option value=\"1.9\">\u9ad4\u529b\u52de\u52d5 \/ \u9ad8\u5f37\u5ea6\u8a13\u7df4 Extra Active<\/option>\n <\/select>\n <\/div>\n <\/div>\n\n <button onclick=\"calculate()\">\u8a08\u7b97 Calculate<\/button>\n\n <div class=\"results\" id=\"results\">\n <div class=\"results-title\">\u4f60\u7684\u7d50\u679c Your Results<\/div>\n\n <div class=\"result-card\">\n <div class=\"result-label\">BMR \u2014 \u57fa\u790e\u4ee3\u8b1d\u7387<\/div>\n <div class=\"result-zh\">\u975c\u6b62\u72c0\u614b\u4e0b\u7684\u6bcf\u65e5\u71b1\u91cf\u9700\u6c42<\/div>\n <div class=\"result-value\" id=\"bmr-val\">\u2014<span class=\"result-unit\">kcal<\/span><\/div>\n <\/div>\n\n <div class=\"result-card\">\n <div class=\"result-label\">TDEE \u2014 \u6bcf\u65e5\u7e3d\u71b1\u91cf\u6d88\u8017<\/div>\n <div class=\"result-zh\">\u8003\u616e\u6d3b\u52d5\u91cf\u5f8c\u7684\u5be6\u969b\u6bcf\u65e5\u6d88\u8017<\/div>\n <div class=\"result-value\" id=\"tdee-val\">\u2014<span class=\"result-unit\">kcal<\/span><\/div>\n <\/div>\n\n <div class=\"result-card highlight\">\n <div class=\"result-label\">\u5efa\u8b70\u651d\u53d6\u76ee\u6a19 Deficit Target<\/div>\n <div class=\"result-zh\">\u6bcf\u65e5\u651d\u53d6\u6b64\u7bc4\u570d\uff0c\u6eab\u548c\u6d88\u8102<\/div>\n <div class=\"result-value\" id=\"deficit-val\">\u2014<span class=\"result-unit\">kcal \/ day<\/span><\/div>\n <div class=\"result-note\" id=\"deficit-note\"><\/div>\n <\/div>\n\n <p class=\"disclaimer\">* \u6b64\u8a08\u7b97\u5668\u63a1\u7528 Mifflin-St Jeor \u516c\u5f0f\uff0c\u7d50\u679c\u50c5\u4f9b\u53c3\u8003\u3002\u500b\u4eba\u4ee3\u8b1d\u56e0\u9ad4\u8cea\u3001\u8377\u723e\u8499\u72c0\u6cc1\u7b49\u56e0\u7d20\u800c\u7570\uff0c\u5efa\u8b70\u914d\u5408\u5c08\u696d\u610f\u898b\u5236\u5b9a\u6e1b\u8102\u65b9\u6848\u3002<\/p>\n\n <div class=\"cta-line\">\n \u6578\u5b57\u53ea\u662f\u8d77\u9ede\u2014\u2014\u4e86\u89e3\u4f60\u7684\u9ad4\u8cea\uff0c\u624d\u80fd\u8b93\u8d64\u5b57\u771f\u6b63\u6709\u6548\u3002<br>\n <a href=\"https:\/\/ayla.com.hk\" target=\"_blank\">\u9810\u7d04 Ayla \u500b\u4eba\u5316\u8aee\u8a62 \u2192<\/a>\n <\/div>\n <\/div>\n <\/div>\n\n <script>\n function calculate() {\n const gender = document.querySelector('input[name=\"gender\"]:checked').value;\n const age = parseFloat(document.getElementById('age').value);\n const weight = parseFloat(document.getElementById('weight').value);\n const height = parseFloat(document.getElementById('height').value);\n const activity = parseFloat(document.getElementById('activity').value);\n\n if (!age || !weight || !height) {\n alert('\u8acb\u586b\u5beb\u6240\u6709\u6b04\u4f4d Please fill in all fields.');\n return;\n }\n\n let bmr;\n if (gender === 'male') {\n bmr = 10 * weight + 6.25 * height - 5 * age + 5;\n } else {\n bmr = 10 * weight + 6.25 * height - 5 * age - 161;\n }\n\n const tdee = bmr * activity;\n const deficitLow = Math.round(tdee - 500);\n const deficitHigh = Math.round(tdee - 300);\n\n document.getElementById('bmr-val').innerHTML = Math.round(bmr) + '<span class=\"result-unit\"> kcal<\/span>';\n document.getElementById('tdee-val').innerHTML = Math.round(tdee) + '<span class=\"result-unit\"> kcal<\/span>';\n document.getElementById('deficit-val').innerHTML = deficitLow + ' \u2013 ' + deficitHigh + '<span class=\"result-unit\"> kcal<\/span>';\n document.getElementById('deficit-note').textContent = '\u5efa\u8b70\u6bcf\u65e5\u8d64\u5b57 300\u2013500 kcal\uff0c\u6bcf\u6708\u7d04\u6d88\u8102 1\u20132 kg\u3002\u52ff\u4f4e\u65bc 1,200 kcal\uff08\u5973\uff09\u6216 1,500 kcal\uff08\u7537\uff09\u3002';\n\n document.getElementById('results').classList.add('visible');\n document.getElementById('results').scrollIntoView({ behavior: 'smooth', block: 'nearest' });\n }\n <\/script>\n<\/body>\n<\/html>\n\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u70ba\u4ec0\u9ebc\u540c\u6a23\u7684\u8d64\u5b57\uff0c\u6548\u679c\u4eba\u4eba\u4e0d\u540c\uff1f<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u8a08\u7b97\u6b63\u78ba\u3001\u57f7\u884c\u5230\u4f4d\uff0c\u537b\u9084\u662f\u6c92\u6709\u9810\u671f\u6548\u679c\u2014\u2014\u9019\u80cc\u5f8c\u5f80\u5f80\u6709\u5e7e\u500b\u5bb9\u6613\u88ab\u5ffd\u7565\u7684\u56e0\u7d20\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u98df\u7269\u8cea\u91cf\u6bd4\u6578\u5b57\u66f4\u91cd\u8981\u3002<\/strong> \u540c\u6a23\u662f 500 \u5927\u5361\uff0c\u85af\u7247\u548c\u96de\u80f8\u83dc\u98ef\u5c0d\u8eab\u9ad4\u7684\u5f71\u97ff\u622a\u7136\u4e0d\u540c\u3002\u9577\u671f\u651d\u53d6\u9ad8\u7cd6\u3001\u4f4e\u86cb\u767d\u7684\u98df\u7269\uff0c\u6703\u52a0\u901f\u808c\u8089\u6d41\u5931\uff0c\u4ee4\u57fa\u790e\u4ee3\u8b1d\u7387\u6301\u7e8c\u4e0b\u964d\uff0c\u5f62\u6210\u60e1\u6027\u5faa\u74b0\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u8377\u723e\u8499\u72c0\u614b\u76f4\u63a5\u5de6\u53f3\u6e1b\u8102\u6548\u7387\u3002<\/strong> \u9577\u671f\u58d3\u529b\u4ee4\u76ae\u8cea\u9187\u504f\u9ad8\uff0c\u8eab\u9ad4\u6703\u50be\u5411\u5132\u5b58\u8102\u80aa\uff1b\u7532\u72c0\u817a\u529f\u80fd\u4f4e\u4e0b\u540c\u6a23\u6703\u4ee4\u4ee3\u8b1d\u8b8a\u6162\u3002\u7761\u7720\u4e0d\u8db3\u5247\u6703\u5f71\u97ff\u98e2\u9913\u7d20\u8207\u7626\u7d20\u7684\u5206\u6ccc\uff0c\u4ee4\u98df\u617e\u66f4\u96e3\u63a7\u5236\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u9577\u671f\u8d64\u5b57\u6703\u5f15\u767c\u4ee3\u8b1d\u9069\u61c9\u3002<\/strong> \u8eab\u9ad4\u975e\u5e38\u8070\u660e\u2014\u2014\u4e00\u65e6\u9577\u6642\u9593\u8655\u65bc\u71b1\u91cf\u4e0d\u8db3\u7684\u72c0\u614b\uff0c\u5b83\u6703\u4e3b\u52d5\u8abf\u4f4e\u4ee3\u8b1d\u7387\u4f5c\u70ba\u9069\u61c9\u3002\u6bcf 4\u20136 \u9031\u5b89\u6392\u4e00\u81f3\u5169\u5929\u7684\u300c\u6062\u5fa9\u65e5\u300d\uff0c\u8b93\u651d\u53d6\u91cf\u56de\u5230 TDEE \u6c34\u5e73\uff0c\u6709\u52a9\u7dad\u6301\u4ee3\u8b1d\u9748\u6d3b\u6027\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u4e2d\u91ab\u89d2\u5ea6\uff1a\u9ad4\u8cea\u624d\u662f\u6e1b\u8102\u7684\u96b1\u85cf\u8b8a\u6578<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/ayla.com.hk\/tcm-body-type-quiz\/\" type=\"page\" id=\"2372\">\u4e86\u89e3\u4e2d\u91ab\u9ad4\u8cea\u5206\u6790<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u5f9e\u4e2d\u91ab\u7684\u89d2\u5ea6\u770b\uff0c\u813e\u4e3b\u904b\u5316\u2014\u2014\u813e\u80c3\u7684\u904b\u5316\u529f\u80fd\u597d\u58de\uff0c\u76f4\u63a5\u5f71\u97ff\u8eab\u9ad4\u4ee3\u8b1d\u5ee2\u7269\u548c\u8102\u80aa\u7684\u6548\u7387\u3002\u813e\u865b\u7684\u4eba\uff0c\u6d88\u5316\u5438\u6536\u80fd\u529b\u5f31\uff0c\u540c\u6642\u4ee3\u8b1d\u5ee2\u7269\u7684\u80fd\u529b\u4e5f\u4e0b\u964d\uff0c\u5bb9\u6613\u7a4d\u805a\u6c34\u6fd5\uff0c\u5f62\u6210\u96e3\u4ee5\u6d88\u9000\u7684\u300c\u865b\u80d6\u300d\u9ad4\u578b\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u75f0\u6fd5\u9ad4\u8cea\u7684\u4eba\u540c\u6a23\u5982\u6b64\u2014\u2014\u5373\u4f7f\u88fd\u9020\u4e86\u8d64\u5b57\uff0c\u8eab\u9ad4\u6392\u51fa\u591a\u9918\u7269\u8cea\u7684\u80fd\u529b\u4ecd\u7136\u53d7\u9650\uff0c\u6548\u679c\u81ea\u7136\u6253\u6298\u6263\u3002\u814e\u967d\u4e0d\u8db3\u5247\u4ee4\u6574\u9ad4\u4ee3\u8b1d\u504f\u4f4e\uff0c\u57fa\u790e\u4ee3\u8b1d\u7387\u672c\u4f86\u5c31\u6bd4\u4e00\u822c\u4eba\u4f4e\uff0c\u540c\u6a23\u7684\u8d64\u5b57\u80fd\u7522\u751f\u7684\u6548\u679c\u7576\u7136\u66f4\u6709\u9650\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u9019\u4e5f\u89e3\u91cb\u4e86\u70ba\u4ec0\u9ebc\u6709\u4e9b\u4eba\u7167\u8457\u7db2\u4e0a\u7684\u8a08\u7b97\u516c\u5f0f\u4f86\u505a\uff0c\u6548\u679c\u537b\u9060\u4e0d\u5982\u9810\u671f\u2014\u2014\u56e0\u70ba\u516c\u5f0f\u6c92\u6709\u8a08\u7b97\u9032\u53bb\u4f60\u7684\u9ad4\u8cea\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u7d50\u8a9e<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u71b1\u91cf\u8d64\u5b57\u662f\u6e1b\u8102\u7684\u5fc5\u8981\u689d\u4ef6\uff0c\u4f46\u4e0d\u662f\u5145\u5206\u689d\u4ef6\u3002\u641e\u6e05\u695a TDEE\u3001\u505a\u5c0d\u8d64\u5b57\u7bc4\u570d\uff0c\u662f\u4e00\u500b\u91cd\u8981\u7684\u8d77\u9ede\uff1b\u4f46\u8981\u8b93\u52aa\u529b\u771f\u6b63\u6709\u56de\u5831\uff0c\u9084\u9700\u8981\u4e86\u89e3\u81ea\u5df1\u7684\u9ad4\u8cea\uff0c\u5f9e\u6839\u672c\u63d0\u5347\u4ee3\u8b1d\u6548\u7387\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u60f3\u4e86\u89e3\u9069\u5408\u4f60\u9ad4\u8cea\u7684\u6e1b\u8102\u8abf\u7406\u65b9\u5411\uff0c\u6b61\u8fce\u9810\u7d04 Ayla \u7684\u500b\u4eba\u5316\u8aee\u8a62\uff0c\u4e00\u8d77\u627e\u5230\u771f\u6b63\u6709\u6548\u7684\u65b9\u6848\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u52aa\u529b\u63a7\u5236\u98f2\u98df\u3001\u5805\u6301\u904b\u52d5\uff0c\u537b\u9084\u662f\u6e1b\u4e0d\u52d5\uff1f\u672c\u6587\u4e00\u6587\u641e\u6e05\u695a\u71b1\u91cf\u8d64\u5b57\u539f\u7406\u3001\u9644\u514d\u8cbb TDEE \u8a08\u7b97\u5668\uff0c\u518d\u4e86\u89e3\u70ba\u4f55\u9ad4\u8cea\u624d\u662f\u6e1b\u8102\u6548\u679c\u7684\u771f\u6b63\u95dc\u9375\u3002<\/p>","protected":false},"author":8,"featured_media":10308,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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