體態管理Body Composition 計算機Calculator
依據台灣「國人膳食營養素參考攝取量」第八版（DRIs）與國際運動營養學會（ISSN）、美國運動醫學會（ACSM）等文獻，估算你的 BMR、TDEE、每日巨量營養素目標，並規劃碳循環週菜單。Estimate your BMR, TDEE, and daily macronutrient targets, and plan a weekly carb-cycling menu — grounded in Taiwan's Dietary Reference Intakes (DRIs, 8th ed.), the ISSN, and ACSM literature.
🔒 所有計算都在你的瀏覽器內完成，資料不會上傳或儲存到任何伺服器。All calculations run entirely in your browser — nothing is uploaded or stored on any server.
⚠️ 重要提醒：⚠️ Important: 本工具僅供健康成人的自我管理參考，並非醫療建議，不能取代醫師或營養師的專業判斷。This tool is for self-management reference by healthy adults only. It is not medical advice and cannot replace the professional judgment of a physician or dietitian.
- 孕婦、哺乳婦：每日醣類攝取不建議低於 175 公克，請勿自行嘗試低碳/碳循環飲食。Pregnant or breastfeeding women: daily carbohydrate intake should not fall below 175 g; do not attempt low-carb or carb-cycling diets on your own.
- 糖尿病或血糖異常者：碳循環的每日醣類變化幅度大，可能造成血糖波動，請先諮詢醫師。People with diabetes or blood-sugar issues: carb cycling's large daily carbohydrate swings can cause blood-sugar fluctuations — consult your physician first.
- 有飲食失調（厭食、暴食）病史者：不建議在無專業協助下使用熱量赤字或碳循環策略。People with a history of eating disorders (anorexia, bulimia): using calorie-deficit or carb-cycling strategies without professional support is not recommended.
- 本工具的 ACSM 風險評估為中高風險者，建議先諮詢醫師再開始運動計畫或大幅熱量調整。If the ACSM screening rates you medium-to-high risk, consult a physician before starting an exercise program or making large calorie adjustments.
- 有慢性腎臟病（CKD）或其他肝、腎代謝疾病者：請勿使用本工具估算你的蛋白質攝取量，本工具部分選項（如減脂期 g/kg 建議值）對腎臟負擔較大，可能造成危險。蛋白質代謝會產生含氮廢物，過量攝取會加重肝、腎處理負擔。請諮詢醫師／營養師，依你的血清尿素氮（BUN）、腎臟過濾率（eGFR）、GOT、GPT 等檢驗數值，計算適合你的攝取量。People with chronic kidney disease (CKD) or other liver/kidney metabolic conditions: do NOT use this tool to estimate your protein intake. Some options (e.g. the cutting-phase g/kg values) place a heavier load on the kidneys and may be dangerous. Protein metabolism produces nitrogenous waste, and excess intake burdens the liver and kidneys. Consult a physician/dietitian and calculate an intake suited to you based on your BUN, eGFR, GOT, and GPT test values.
1. 輸入基本資料Enter Your Details
2. ACSM 運動健康風險評估ACSM Exercise Health-Risk Screening
美國運動醫學會（ACSM）建議開始運動計畫前的自我篩檢，勾選符合你狀況的項目。A self-screen recommended by the American College of Sports Medicine (ACSM) before starting an exercise program. Check any items that apply to you.
3. BMR / TDEE 估算結果BMR / TDEE Estimates
4. 每日巨量營養素目標Daily Macronutrient Targets
蛋白質採「體重 × 每公斤克數」計算（ISSN 2017 實證範圍），每日固定；碳水依下方每天的訓練強度逐日調整：一般飲食類型採 ACSM/AND/Dietitians of Canada 2016 聯合聲明的訓練量框架（依一般健身族群調整，非耐力運動員數值）；生酮／極低醣類飲食則改採「Targeted/Cyclical Ketogenic Diet」小幅碳水微調，避免破壞酮症；脂肪為每日剩餘熱量的彈性項。以下先顯示週平均，可在下方表格調整每天的訓練強度。Protein is fixed daily, calculated as body weight × g/kg (ISSN 2017 evidence range). Carbs adjust per day by that day's training intensity: standard diets use the ACSM/AND/Dietitians of Canada 2016 joint-statement training-load framework (scaled for general trainees, not endurance athletes); keto / very-low-carb diets instead use a small Targeted/Cyclical Ketogenic Diet carb bump to avoid breaking ketosis. Fat is the flexible remainder of each day's calories. Weekly averages are shown below; adjust each day's training intensity in the table.
✅ 符合 DRIs 建議範圍 ⚠️ 超出 DRIs 一般建議範圍（特殊飲食型態，建議諮詢營養師）✅ Within DRIs range ⚠️ Outside typical DRIs range (special dietary pattern — consult a dietitian)
每日訓練強度與巨量營養素明細（選擇下方下拉選單即時更新）Daily training intensity & macro breakdown (updates live as you change the dropdowns)
| 星期Day | 訓練強度Training | 蛋白Protein | 碳水Carb | 脂肪Fat |
|---|
5. 六大類食物份數建議Food-Group Servings
5a. 總食物採買量（週）Total Weekly Shopping Amount
依衛福部《每日飲食指南》官方代換系統，把上方的週平均巨量營養素換算成六大類食物份數，方便採買與備餐參考。蔬菜、水果、乳品採一般建議的基礎份數，其餘依你的蛋白質／脂肪／碳水目標分配。Using the official food-exchange system from Taiwan HPA's Daily Dietary Guidelines, this converts the weekly-average macros above into servings of the six food groups for shopping and meal-prep. Vegetables, fruit, and dairy use standard baseline servings; the rest is allocated to your protein/fat/carb targets.
5b. 每日飲食規劃Daily Meal Plan
把第 4 節每天的巨量營養素平均分配到 2–4 餐。均分是依 ISSN 蛋白質時機建議（Kerksick et al. 2017；Areta et al. 2013 發現平均分配優於過於集中或過於分散的攝取模式）；2 餐版本對應 16:8 限時進食（Time-Restricted Eating）。Splits each day's macros from §4 evenly across 2–4 meals. Even distribution follows ISSN protein-timing guidance (Kerksick et al. 2017; Areta et al. 2013 found even spacing beats overly concentrated or overly spread intake); the 2-meal option corresponds to 16:8 time-restricted eating.
6. 外食技巧與原型食物Eating-Out Tips & Whole Foods
以下為業界／營養師的實務共識整理，並非一手文獻回顧（跟本頁其他章節的 DRIs/ISSN/ACSM 引用等級不同），僅供參考。內容為靜態整理，未依你選擇的飲食類型或目標動態調整。The following is practical consensus from dietitians/industry, not a primary-literature review (a different evidence tier from the DRIs/ISSN/ACSM citations elsewhere on this page) — for reference only. This content is static and does not adjust to your selected diet type or goal.
依場景挑選By venue
優先：Pick: 舒肥雞胸、茶葉蛋、無糖豆漿、溫泉蛋沙拉、地瓜sous-vide chicken breast, tea eggs, unsweetened soy milk, onsen-egg salad, sweet potato
少選：Limit: 含糖飲料、沙拉醬包、油炸品（奶油可頌、燒烤飯糰）sugary drinks, dressing packets, fried items (butter croissants, grilled rice balls)
優先：Pick: 清蒸／滷／涼拌（蒜泥白肉、清蒸鱈魚），2 份純蔬菜steamed / braised / cold-tossed dishes (garlic pork, steamed cod), 2 servings of plain vegetables
少選：Limit: 糖醋排骨、勾芡類；飯減 1/3～1/2sweet-and-sour pork, thick-starch-sauce dishes; cut rice by 1/3–1/2
優先：Pick: 鹽水雞（雞胸）、蒸玉米、蒸地瓜salted chicken (breast), steamed corn, steamed sweet potato
少選：Limit: 大腸包小腸（澱粉＋高脂雙重疊加）、羹湯／勾芡sausage-in-rice (starch + high fat), thick starchy soups
優先：Pick: 嫩煎雞腿堡／烤雞沙拉；去雞皮（約 40% 熱量在皮）pan-grilled chicken burger / grilled-chicken salad; remove the skin (~40% of calories are in the skin)
少選：Limit: 薯條（換玉米湯／沙拉）、含糖汽水fries (swap for corn soup / salad), sugary soda
700ml 全糖珍奶≈60g 糖，已超過 WHO 每日游離糖建議上限。台大研究：市售「無糖」飲料 55.6% 仍檢出糖分。純茶不加料最安全。A 700 ml full-sugar pearl milk tea ≈ 60 g sugar — above the WHO daily free-sugar limit. An NTU study found 55.6% of drinks labeled 'sugar-free' still tested positive for sugar. Plain unsweetened tea is safest.
公式：Formula: 飯半碗～1 碗＋2–3 份蛋白質＋2–3 份蔬菜。烹調法排序：蒸／燙 > 滷／烤 > 煎／炒 > 炸／糖醋。½–1 bowl rice + 2–3 servings protein + 2–3 servings vegetables. Cooking-method ranking: steamed/blanched > braised/baked > pan-fried/stir-fried > deep-fried/sweet-and-sour.
原型食物與烹飪方式Whole foods & cooking methods
原型食物指仍可辨識原始樣貌、少添加物的食物（相對於高鹽糖油的加工食品）。美國 2025–2030 飲食指南與 WHO 皆建議減少高度加工食品與添加糖攝取。Whole foods are those still recognizable in their original form with few additives (vs. processed foods high in salt, sugar, and oil). Both the US 2025–2030 Dietary Guidelines and the WHO recommend cutting highly-processed foods and added sugar.
烹調法對熱量的影響（低到高）：Cooking methods by calorie impact (low to high): 水煮／蒸／舒肥 → 少油快炒／烤箱 → 氣炸 → 油炸／勾芡／裹粉。氣炸並非等同水煮：澱粉類食物 >130°C、蛋白質 >150°C 高溫烹調可能產生丙烯醯胺／雜環胺，建議氣炸溫度控制在 160–180°C 以下。boiling/steaming/sous-vide → light stir-fry/oven → air-frying → deep-frying/starch-thickening/breading. Air-frying isn't the same as boiling: starches above 130°C and proteins above 150°C can form acrylamide/heterocyclic amines — keep air-frying below 160–180°C.
備餐小技巧：Meal-prep tip: 選 3 種蛋白質＋3 種碳水＋3 種油脂來源，一次批量烹煮、當週混搭，減少每日決策疲勞；冷藏建議 4 天內食用完畢，多餘份量冷凍保存。pick 3 protein + 3 carb + 3 fat sources, batch-cook once, and mix through the week to cut daily decision fatigue; eat refrigerated portions within 4 days and freeze the rest.
7. 運動營養補充劑Sports Supplements
依 ISSN（國際運動營養學會）的實證等級分類：Classified by the ISSN evidence tiers: Category I 證據充分支持；strong support; Category II 證據有限／不一致；limited/mixed; Category III 證據不足或無效。補充劑無法取代足夠的整體飲食與訓練，僅為輔助工具。insufficient or ineffective. Supplements can't replace adequate overall diet and training — they're only aids.
| 補充劑Supplement | ISSN 等級ISSN tier | 有效劑量Effective dose | 誠實結論Honest verdict |
|---|---|---|---|
| 蛋白質Protein 乳清／酪蛋白／植物性Whey / casein / plant | I | 20–40g／次，每 3–4 小時一次20–40 g/serving, every 3–4 hours | 本工具蛋白質目標已依此設計；「合成代謝窗口」沒有想像中嚴格，整日總量與分次攝取比精準時機更重要。This tool's protein targets follow this; the 'anabolic window' is less strict than believed — total daily intake and even distribution matter more than exact timing. |
| 肌酸 CreatineCreatine 一水肌酸Monohydrate | I | 維持期 3–5g／天（免負荷法約 3–4 週見效）Maintenance 3–5 g/day (no-load method takes ~3–4 weeks) | 目前最多研究支持的合法運動營養補充劑；健康人腎功能無害為實證共識，但已有腎臟疾病者仍應諮詢醫師。The most research-backed legal sports supplement; harmless to kidney function in healthy people by consensus, but those with existing kidney disease should consult a physician. |
| 咖啡因 CaffeineCaffeine | I | 3–6 mg/kg，運動前約 60 分鐘3–6 mg/kg, ~60 min before exercise | 證據最紮實的增補劑之一，效果因個人耐受度差異大。One of the best-supported ergogenic aids; effect varies widely by individual tolerance. |
| Beta-alanine | I | 4–6g／天，需連續補充 2–4 週才有效果4–6 g/day; needs 2–4 weeks of continuous use to work | 刺痛感是無害的副作用；非「即效型」，需要負荷期。The tingling is a harmless side effect; not fast-acting — needs a loading period. |
| Citrulline malate | II | 6–8g，運動前 45–60 分鐘6–8 g, 45–60 min before exercise | 有潛力但證據不如前述穩定，可視為選用而非核心。Promising but less consistent evidence than the above — optional, not core. |
| BCAA 支鏈胺基酸Branched-chain amino acids | 實務上近 III≈ III in practice | — | 誠實破除迷思：Myth-busting: 當整日蛋白質總量已足夠時，額外補充 BCAA 幾乎沒有額外效果。when total daily protein is adequate, extra BCAA provides almost no added benefit. |
| HMB | II | 3g／天，需連續 12 週以上3 g/day; needs 12+ continuous weeks | 對未訓練者／高齡者較有效，對已規律訓練者效果薄弱。More effective for untrained/older people; weak for already-trained lifters. |
| EAA 必需胺基酸Essential amino acids | 同 Category I 蛋白質標準Same as Category I protein | 1.5–6g 白胺酸強化配方1.5–6 g leucine-enriched | 效果與全蛋白質相當；全食物／乳清蛋白通常更划算。Comparable to whole protein; whole foods / whey are usually more cost-effective. |
8. 參考文獻References
- 衛生福利部國民健康署《國人膳食營養素參考攝取量》第八版 — 蛋白質、脂質、碳水化合物專章。Taiwan HPA, Dietary Reference Intakes (DRIs), 8th ed. — protein, lipid, and carbohydrate chapters. hpa.gov.tw
- Jäger R, et al. (2017). International Society of Sports Nutrition Position Stand: Protein and exercise. J Int Soc Sports Nutr. 連結link
- Thomas DT, Erdman KA, Burke LM (2016). ACSM/Academy of Nutrition and Dietetics/Dietitians of Canada Joint Position Statement: Nutrition and Athletic Performance. Med Sci Sports Exerc.
- Frankenfield D, Roth-Yousey L, Compher C (2005). Comparison of predictive equations for resting metabolic rate. J Am Diet Assoc.
- American College of Sports Medicine (ACSM) 運動前健康篩檢建議。pre-exercise health-screening recommendations.
- Targeted/Cyclical Ketogenic Diet（TKD/CKD）研究：訓練前後少量碳水攝取可緩解生酮飲食者的運動低血糖並提升表現，同時維持酮症狀態 — 生酮／極低醣飲食的訓練日碳水微調依此設計，而非直接套用一般 ACSM 訓練量框架。Targeted/Cyclical Ketogenic Diet (TKD/CKD) research: small pre/post-workout carbs relieve exercise hypoglycemia in keto dieters and boost performance while maintaining ketosis — the basis for the keto/very-low-carb training-day carb bump, rather than the general ACSM training-load framework.
- 衛生福利部國民健康署《每日飲食指南》六大類食物代換系統 — 第 5 節食物份數建議的計算依據。Taiwan HPA, Daily Dietary Guidelines — six-food-group exchange system; basis for the §5 serving calculation. hpa.gov.tw
- Kreider RB, et al. (2017). ISSN Position Stand: Safety and efficacy of creatine supplementation. J Int Soc Sports Nutr. 連結link
- Guest NS, et al. (2021). ISSN Position Stand: Caffeine and exercise performance. J Int Soc Sports Nutr. 連結link
- Trexler ET, et al. (2015). ISSN Position Stand: Beta-Alanine. J Int Soc Sports Nutr. 連結link
- Jackman SR, et al. (2017). Branched chain amino acid ingestion and muscle protein synthesis: myth or reality? J Int Soc Sports Nutr. 連結link
- Kerksick CM, et al. (2018). ISSN exercise & sports nutrition review update: research & recommendations （Category I/II/III 證據分級架構出處）。(source of the Category I/II/III evidence-tier framework). J Int Soc Sports Nutr. 連結link
- World Health Organization (2015). Guideline: Sugars intake for adults and children. 第 6 節游離糖建議之依據。Basis for the §6 free-sugar guidance. who.int
- U.S. Department of Health and Human Services & U.S. Department of Agriculture (2025–2030). Dietary Guidelines for Americans. 第 6 節原型食物／加工食品建議之依據。Basis for the §6 whole-food / processed-food guidance.
- 台大公共衛生學院（2026）。手搖飲含糖量調查：85.6% 飲品總糖量超過標示、55.6%「無糖」飲品仍檢出糖分。轉引自 NTU College of Public Health (2026). Survey of sugar in hand-shaken drinks: 85.6% exceeded their labeled total sugar, and 55.6% of 'sugar-free' drinks still tested positive. Via ETtoday 健康雲Health。
- Kerksick CM, et al. (2017). ISSN Position Stand: Nutrient timing. J Int Soc Sports Nutr. 第 5b 節每日餐數分配之依據。Basis for the §5b daily meal-split. 連結link
- Areta JL, et al. (2013). Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. J Physiol. 連結link
- Moro T, et al. (2016). Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males. J Transl Med. 16:8 效益與睪固酮/IGF-1 下降之依據。Basis for the 16:8 benefits and testosterone/IGF-1 decline. 連結link
- Time-restricted eating + resistance training 統合分析meta-analysis (2024). Nutrients. 連結link
- 外食技巧、原型食物定義為業界／營養師實務共識整理，非一手文獻回顧，僅供參考。Eating-out tips and the whole-food definition are practical dietitian/industry consensus, not a primary-literature review — for reference only.
本工具重新檢視並更新了原先 Excel 試算表中，部分取自計算機網站／部落格而非一手文獻的數值（如蛋白質與碳循環的每公斤攝取量），並修正了活動量倍率重複平均、飲食類型比例表不一致等問題。訓練排程功能已由「碳循環飲食」單一選項，擴展為適用於所有飲食類型的每週碳水調整機制。詳見 PR 說明。This tool re-examined and updated values in the original Excel spreadsheet that were drawn from calculator sites/blogs rather than primary literature (e.g. protein and carb-cycling g/kg), and fixed issues like double-averaged activity multipliers and inconsistent diet-ratio tables. The training-schedule feature was expanded from a single 'carb cycling' option into a weekly carb-adjustment mechanism for all diet types. See the PR for details.
9. 常見名詞解釋Glossary