Tools

Back-calculate TDEE

Estimate your maintenance calories from real-world intake and weight change over time.

Tips (common pitfalls)

Use 14–28 days to reduce water-weight noise.
If activity changed a lot during the period, treat the estimate as approximate.
Repeat with new 2–4 week blocks and compare trends.

如果结果看起来太低：查看排查清单 →