热量缺口与宏量营养素计算器

Act as a body composition expert. Age: [age] Gender: [gender] Height: [cm] / Weight: [kg] Estimated body fat percentage: [%] Training days per week: [days] Office job: [yes / no] Calculate my BMR and TDEE values. Determine my daily calorie target for losing 0.5–1 kg per week. Break down the macronutrient distribution into protein, carbohydrates, and fats. Propose a calorie deficit that is not overly aggressive. Show the calculation logic step by step. Present the results in a table.