每日熱量計算

每日所需熱量=基礎代謝率+活動所需熱量+消化食物所需熱量

The Harris-Benedict equations(http://en.wikipedia.org/wiki/Harris-Benedict_equation)
Step 1- calculating the BMR(基礎代謝率)
The following table enables calculation of an individuals Basal Metabolic Rate (BMR).
BMR calculation for men BMR = 66.5 + ( 13.75 x weight in kg ) + ( 5.003 x height in cm ) – ( 6.775 x age in years )
BMR calculation for men BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.76 x age in years )
BMR calculation for women BMR = 655.1 + ( 9.563 x weight in kg ) + ( 1.850 x height in cm ) – ( 4.676 x age in years )
BMR calculation for women BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )

Step 2 – applying the Harris-Benedict Principle(每日所需熱量)
The following table enables calculation of an individuals recommended daily calorie intake to maintain current weight:
Little to no exercise Daily calories needed = BMR x 1.2 (久坐辦公型，很少運動或完全沒運動者)
Light exercise (1–3 days per week) Daily calories needed = BMR x 1.375 (輕度活動型，每週運動1~3次者)
Moderate exercise (3–5 days per week) Daily calories needed = BMR x 1.55 (中度運動型，每週運動3~5次者)
Heavy exercise (6–7 days per week) Daily calories needed = BMR x 1.725 (重度運動型，每週運動6~7次者)
Very heavy exercise (twice per day, extra heavy workouts) Daily calories needed = BMR x 1.9 (體力勞動型)

所以
攝取的熱量 < 所需的熱量 -> 減肥
但是攝取的熱量要 > 基礎代謝率 ，不然會造成新成代謝不順，反而會阻礙減肥

最適合的每日攝取熱量
基礎代謝率<每日攝取熱量<每日所需熱量