The Utility Base

What is "Daily Calories"?

Daily calorie targets should be based on maintenance first, then adjusted for fat loss or muscle gain.

Example: A calorie target fails more often from being unrealistic than from being mathematically off by a small amount.

カロリー計算機

基礎代謝率（BMR）
1,649 kcal
Calories burned at complete rest
1日の総消費カロリー（TDEE）
2,556 kcal
Total daily calories burned

Recommended Calories by Goal

GoalDaily Calories
体重維持2,556 kcal
軽い減量（-0.25kg/週）2,306 kcal
減量（-0.5kg/週）2,056 kcal
軽い増量（+0.25kg/週）2,806 kcal
増量（+0.5kg/週）3,056 kcal
🍎

Daily Calorie Result

2,556 kcal

BMR 1,649 kcal, based on activity level

🎉 友達に自慢しよう！

結果を共有して友達と比較しよう

#칼로리 #다이어트 #식단 #건강

ミフリン・セントジョール式とは？

1990年に開発されたミフリン・セントジョール式は、現在、基礎代謝率（BMR）を計算するための最も正確な式と考えられています。米国栄養士会によって推奨されています。

計算式

👨 男性：BMR = 10×体重（kg）+ 6.25×身長（cm）- 5×年齢 + 5

👩 女性：BMR = 10×体重（kg）+ 6.25×身長（cm）- 5×年齢 - 161

TDEEとは？

TDEE（1日の総消費カロリー）は、1日に消費する総カロリー数です。BMRに活動係数を掛けて計算されます。

Activity Multipliers

Activity LevelMultiplierDescription
座りがち（ほとんど運動しない）1.2Desk job, no exercise
軽い活動（週1〜3日運動）1.375Light exercise 1-3 days/week
中程度の活動（週3〜5日運動）1.55Moderate exercise 3-5 days/week
活発（週6〜7日運動）1.725Hard exercise 6-7 days/week
非常に活発（毎日激しい運動または肉体労働）1.9Very hard exercise or physical job

健康的な食事のコツ

  • ✓極端なカロリー制限を避ける（TDEEの少なくとも80%を維持）
  • ✓十分なタンパク質を摂取する（体重1kgあたり1.6〜2.2g）
  • ✓水分補給を十分にする（1日少なくとも2L）
  • ✓食物繊維が豊富な食品を食べる

💡Check these out next

🍎

Plan Your Diet

Plan meals based on your target calories

→
⚖️

Check Your BMI

Check your health with BMI

→
📈

Manage Health Goals

Set target dates with D-Day calculator

→

このツールを使うべき人

どんな人に向いているかを先に確認できます。

🎯

Best-fit users

Useful when you want numbers around TDEE, deficit, and maintenance calories.

DecisionFit
📊

Comparison-first users

Helpful when you need to compare your current setup against a realistic alternative.

CompareChoice
💸

Cash-flow aware users

Good when sustainability matters more than the headline number.

Cash FlowReality
🧭

People who need a baseline

Start here when you want a numeric baseline before taking action.

BaselinePlanning

計算例

具体例で使いどころをすぐ判断できます。

Scenario 1

Run a realistic baseline first

Result

See the first decision threshold quickly

A rough baseline is better than guessing.

Scenario 2

Change one major variable

Result

Watch how decision quality changes

Structure often matters more than the headline number.

Scenario 3

Use a more conservative assumption

Result

Stress-test the plan before committing

Conservative assumptions usually create better real-world plans.

似た状況の比較

X vs Y、いくらまで可能か、いつ有利かを整理します。

比較ツールを開く

X vs Y

Best for

When two choices look similar on the surface

Watch for

The hidden structure often matters more than the headline number.

Decision rule

Cash flow and sustainability usually matter more than optics.

How much is really affordable?

Best for

When approved amount and healthy amount are not the same

Watch for

Maximum eligibility is rarely the same as safe capacity.

Decision rule

Set the monthly burden you can carry first, then build around it.

When is this favorable?

Best for

When timing or conditions change the answer

Watch for

Delay can become more expensive than expected.

Decision rule

Prepared structure and consistency usually beat perfect timing.

💡

Expert Tip

Long-term diet success usually comes from starting with a modest deficit, not the lowest number you can tolerate. When progress stalls, adjust activity and tracking accuracy before slashing calories again.

— Weight-management best practice

よくある質問

What should I look at first in this calculator?

Start with the assumption that changes the result most. This tool is most useful for setting a decision baseline, not pretending the first number is perfect.

What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the minimum calories your body burns at rest. TDEE (Total Daily Energy Expenditure) is your total daily calorie burn including BMR plus daily activities and exercise.

What is the Mifflin-St Jeor equation?

The Mifflin-St Jeor equation, developed in 1990, is currently considered the most accurate formula for calculating BMR. It is recommended by the American Dietetic Association.

📌 Key Takeaways

  • 📌Calorie goals should usually be based on TDEE, not BMR
  • ⚖️A 300-500 calorie deficit is often easier to sustain than a crash diet
  • 🏃If activity changes, old calorie targets can become inaccurate fast
  • 🥗Calories work better when paired with protein and sustainable meal structure

📊 The Science Behind Calorie Calculation

What is BMR (Basal Metabolic Rate)?

Basal Metabolic Rate (BMR) is the minimum number of calories your body needs at complete rest for basic life functions like breathing, temperature regulation, and cell activity. Simply put, it's the energy you burn in 24 hours while doing nothing. This calculator uses the Mifflin-St Jeor equation, currently recognized as the most accurate BMR calculation method.

What is TDEE (Total Daily Energy Expenditure)?

TDEE is your total daily calorie expenditure, combining BMR with daily activities and exercise. It's calculated by multiplying BMR by an activity factor based on your lifestyle. Knowing your TDEE helps you set accurate calorie goals for weight loss (eat less than TDEE), maintenance (eat TDEE), or weight gain (eat more than TDEE).

💡 Activity Factor Guide

  • • Sedentary (1.2): Office work, little exercise
  • • Light (1.375): Light exercise 1-3 days/week
  • • Moderate (1.55): Moderate exercise 3-5 days/week
  • • Active (1.725): Hard exercise 6-7 days/week
  • • Very Active (1.9): Physical job or training twice daily

🔗Related Calculators

⚖️

BMI Calculator

Body Mass Index

📈

Compound Interest

Calculate compound growth

💼

Net Worth

Assets minus debts

🏦

Prepayment Fee

Loan prepayment penalty

📚 国別の計算ガイド

計算ロジック

金融・ローン・比率・単位変換の公開標準を使用します。

参照範囲

公開された基準と各国で一般的な運用慣行を参照します。

前提条件

税率・手数料・上限は地域や金融機関で異なります。

結果の読み方

結果は基準シナリオとして活用してください。最終判断前に金融機関見積と税務条件を比較してください。

ロケール既定値

通貨: JPY

単位: metric

税計算モデル: US payroll estimate

法規上の注意

本ツールは国別プリセットによる概算です。実際の契約条件や法的上限は金融機関・地域法令により異なる場合があります。

推奨アクション

  • 申込前に最低2〜3社の条件を比較してください。
  • 手数料・税務・繰上返済条項を書面で再確認してください。
  • 金利+1〜2%と収入減少のストレスケースも確認してください。

実際の契約前に、必ず現地機関の最新条件を確認してください。

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