热量循环计算器
精准达成每周目标的7天锯齿计划
拍张照片，AI 自动记录饮食 — 饮食与运动，一个 App 搞定。免费下载 App保持体重不变所需的每日热量
目标
热量循环计算器
热量循环(也叫锯齿饮食或热量轮换)是指每天摄入量有所变化,而不是每天吃相同的热量,同时让每周平均值保持在你的目标上。其核心是让饮食更容易坚持——在训练或社交活动日提高热量,在其他日子降低热量来平衡,同时不改变整周的热量缺口或盈余。输入你的维持热量(TDEE)和目标,即可获得一份现成的7天计划。
常见问题
- What is calorie cycling?
- Calorie cycling, or zig-zag dieting, alternates higher- and lower-calorie days across the week instead of eating the same amount daily. The weekly average still matches your goal, but varying intake can help adherence, support training, and align eating with your activity.
- How does the calorie cycling calculator build my plan?
- Enter your TDEE and your goal, fat loss, maintenance, or muscle gain, and it generates a 7-day plan with high and low days whose average hits your weekly target. You can align higher-calorie days with hard training and lower days with rest days.
- Is calorie cycling better than a flat daily deficit?
- For weight change, what matters most is the weekly average; cycling and a flat intake produce similar results when totals match. Cycling mainly helps psychologically and around training. Choose whichever approach you can sustain consistently over time.