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What is TDEE?
What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It is the total number of calories your body burns in a single day, based on your age, gender, height, weight, and daily activity level.
📉 To Lose Weight: Eat below your TDEE.
📈 To Gain Muscle: Eat above your TDEE.
🔄 To Maintain: Eat at your TDEE.
Think of TDEE as your body's daily budget. Knowing this number is the very first step to achieving your fitness goals scientifically.
什麼是 TDEE？
什麼是 TDEE？
TDEE 的全稱是 Total Daily Energy Expenditure（每日總熱量消耗）。簡單來說，就是你的身體在一天之內，結合了年齡、性別、身高、體重以及日常活動量後，所消耗的總熱量。
📉 想要減脂： 攝取熱量 低於 你的 TDEE。
📈 想要增肌： 攝取熱量 高於 你的 TDEE。
🔄 維持體重： 攝取熱量 等於 你的 TDEE。
把 TDEE 想像成你身體每天的「開支預算」。掌握這個數字，是我們用科學方法達成理想體態的最基礎第一步！
Got your TDEE but not sure how to balance your macros?
Your calorie target is just the start. Let me help you design a sustainable nutrition plan that actually works for your lifestyle.
算出了 TDEE，但不知道如何分配三大營養素比例？
攝取量只是開始。讓我為你量身打造一個真正適合你生活方式的持續性飲食計劃。
Free PDF: The Dining Out Survival Guide 免費下載：外食族減脂避坑指南
Free PDF: The Dining Out Survival Guide 免費下載：外食族減脂避坑指南
Stop guessing and start progressing! Even with a busy schedule, you can still lose fat without sacrificing your social life. This guide covers: 不再盲目跟風，外食也能瘦！專為忙碌人士打造，讓你無需放棄社交活動也能持續減脂。
✅ HK Style Cafe (Cha Chaan Teng) Hacks / 茶餐廳點餐秘訣
✅ Hidden Calories in Common Dishes / 揭開常見菜式的高熱量陷阱
✅ Smart Substitutions for Busy Days / 忙碌時的聰明替換方案
Free PDF: The Ultimate Protein Cheat Sheet 免費下載：高效蛋白質營養清單
Free PDF: The Ultimate Protein Cheat Sheet 免費下載：高效蛋白質營養清單
Struggling to hit your protein goals? Muscle retention is the key to a toned body. This cheat sheet simplifies everything: 蛋白質總是吃不夠？保留肌肉是打造緊緻線條的關鍵。這份清單為你精簡所有重點：
✅ Top 10 Lean Protein Sources / 10 種優質低脂蛋白質來源
✅ Plant-based vs Animal Protein / 植物性與動物性蛋白完全分類
✅ The "Palm Rule" for Easy Tracking / 不用秤重！手掌份量估算法
The Mindful Food Journal
正念飲食紀錄表
The Mindful Food Journal
正念飲食紀錄表
Awareness is the first step to change. Track what you eat, how you feel, and unlock the patterns holding you back from your goals.
改變始於覺察。記錄你的飲食與身體感受，找出阻礙你達成目標的隱藏關鍵。
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