熱量循環計算器
精準達成每週目標的7天鋸齒計畫
拍張照片，AI 自動記錄飲食 — 飲食與運動，一個 App 搞定。免費下載 App保持體重不變所需的每日熱量
目標
熱量循環計算器
熱量循環(也稱鋸齒飲食或熱量輪換)是指每天攝取量有所變化,而不是每天吃相同的熱量,同時讓每週平均值維持在你的目標上。其核心是讓飲食更容易堅持——在訓練或社交活動日提高熱量,在其他日子降低熱量來平衡,同時不改變整週的熱量缺口或盈餘。輸入你的維持熱量(TDEE)和目標,即可獲得一份現成的7天計畫。
常見問題
- 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.