此刻 · The Present
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體重管理計算器体重管理计算器Weight Management Calculator

輸入體重，即刻知道每日大約要食幾多蛋白質、飲幾多水，仲有 BMI 同健康體重範圍。免費、唔使登記，資料只喺你部機入面計算。输入体重，马上知道每天大约要吃多少蛋白质、喝多少水，还有 BMI 和健康体重范围。免费、不用注册，数据只在你的设备上计算。Enter your weight to see roughly how much protein and water you need each day, plus your BMI and healthy weight range. Free, no sign-up, and everything is calculated on your own device.

① 關於你① 关于你① About you

填身高先計到 BMI 同健康體重範圍；體重偏高嘅話，蛋白質亦會按較合適嘅體重計，避免高估。填写身高才能算出 BMI 和健康体重范围；体重偏高时，蛋白质也会按更合适的体重计算，避免高估。Add your height to get your BMI and healthy weight range. If your weight is high, protein is calculated from a more suitable reference weight so it is not over-estimated.

② 你嘅目標（蛋白質）② 你的目标（蛋白质）② Your goal (protein)
③ 日常活動（飲水）③ 日常活动（饮水）③ Daily activity (water)
每日運動時間每天运动时间Exercise per day
④ 先確認一下④ 先确认一下④ A quick safety check

以下有冇一項適用於你？適用嘅話，份量要由醫生或註冊營養師個別安排，呢個工具唔會顯示數字。以下有没有一项适用于你？适用的话，份量需要由医生或注册营养师个别安排，这个工具不会显示数字。Does any of these apply to you? If so, amounts need to be set by your doctor or a registered dietitian, and this tool will not show numbers.

你嘅結果你的结果Your results

此刻 · The Present — juliayuen.com/tools/weight/

填好性別、年齡、體重，同確認第 ④ 項，結果就會出現。填好性别、年龄、体重，并确认第 ④ 项，结果就会出现。Fill in sex, age and weight and confirm step ④ to see your results.

呢個工具只提供一般營養資訊，唔係醫療診斷或建議，亦唔能取代醫生或註冊營養師。有長期病患、正在服藥、懷孕，或者對飲食有疑問，請先諮詢專業人士。所有數字只喺你部機入面計算，唔會上傳或儲存。这个工具只提供一般营养信息，不是医疗诊断或建议，也不能取代医生或注册营养师。如有慢性病、正在服药、怀孕，或对饮食有疑问，请先咨询专业人士。所有数字只在你的设备上计算，不会上传或保存。This tool gives general nutrition information only. It is not a diagnosis or medical advice and does not replace your doctor or a registered dietitian. If you have a long-term condition, take medication, are pregnant, or are unsure about your diet, check with a professional first. All numbers are calculated on your device and are never uploaded or stored.
點樣計出嚟？資料來源是怎么算出来的？资料来源How it is calculated — and sources

呢個工具用公開嘅專業指引計算，同一般營養師用嘅做法一致：先睇年齡同目標，再按（合適嘅）體重計每公斤克數。这个工具使用公开的专业指引计算，做法与一般营养师相近：先看年龄和目标，再按（合适的）体重计算每公斤克数。The calculator uses published professional guidance, in the way a dietitian would: start from age and goal, then apply a per-kg amount to a suitable reference weight.

蛋白質 = 每公斤克數 × 計算體重。BMI 高於 27 時，計算體重取 BMI 27 對應體重，避免過高估算（做法參考 PROMISS 等研究；呢個上限係本工具嘅設計選擇）。結果取最接近嘅 5 g。蛋白质 = 每公斤克数 × 计算体重。BMI 高于 27 时，计算体重取 BMI 27 对应的体重，避免高估（做法参考 PROMISS 等研究；这个上限是本工具的设计选择）。结果取最接近的 5 g。Protein = grams per kg × reference weight. Above BMI 27 the reference weight is the weight at BMI 27, to avoid over-estimating (an approach used in studies such as PROMISS; the cap is this tool's own design choice). Results are rounded to the nearest 5 g.

飲水：總水分 = 每公斤 30–35 ml（常用臨床經驗法則），並以 EFSA 成人總水分（女 2.0 L、男 2.5 L）作下限；飲品約佔總水分 8 成（食物約 2 成）。運動每小時加約 0.5 L、炎熱加約 0.5 L 屬一般經驗法則，非官方標準。饮水：总水分 = 每公斤 30–35 ml（常用临床经验法则），并以 EFSA 成人总水分（女 2.0 L、男 2.5 L）为下限；饮品约占总水分 8 成（食物约 2 成）。运动每小时加约 0.5 L、炎热加约 0.5 L 属一般经验法则，并非官方标准。Fluids: total water = 30–35 ml per kg (a common clinical rule of thumb), with the EFSA adult total (women 2.0 L, men 2.5 L) as the floor; drinks are about 80% of total water (food about 20%). Adding about 0.5 L per hour of exercise and about 0.5 L for heat are rules of thumb, not official standards.

資料來源资料来源Sources

呢個工具只提供一般營養資訊，唔係醫療診斷或建議，亦唔能取代醫生或註冊營養師。有長期病患、正在服藥、懷孕，或者對飲食有疑問，請先諮詢專業人士。所有數字只喺你部機入面計算，唔會上傳或儲存。这个工具只提供一般营养信息，不是医疗诊断或建议，也不能取代医生或注册营养师。如有慢性病、正在服药、怀孕，或对饮食有疑问，请先咨询专业人士。所有数字只在你的设备上计算，不会上传或保存。This tool gives general nutrition information only. It is not a diagnosis or medical advice and does not replace your doctor or a registered dietitian. If you have a long-term condition, take medication, are pregnant, or are unsure about your diet, check with a professional first. All numbers are calculated on your device and are never uploaded or stored.

想有人陪你一步一步跟進？想有人陪你一步一步跟进？Want someone to walk it through with you?

呢個工具幫你睇到方向。個人化嘅飲食或治療安排，請交俾醫生或註冊營養師。Julia 提供身心健康諮詢同生活習慣支持，歡迎 WhatsApp 傾吓。这个工具帮你看清方向。个人化的饮食或治疗安排，请交给医生或注册营养师。Julia 提供身心健康咨询和生活习惯支持，欢迎 WhatsApp 聊聊。This tool shows you a direction. A personal diet or treatment plan belongs with your doctor or a registered dietitian. Julia offers wellbeing consultations and habit support, and you are welcome to WhatsApp her.

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常見問題常见问题FAQ

每日要食幾多蛋白質？

一般成年人參考約每公斤體重 0.83–1.0 g（世衞／EFSA 參考值 0.83 g/kg）。減重期間約 1.2–1.4 g/kg，65 歲或以上至少約 1.0–1.2 g/kg，有做重量訓練約 1.4–2.0 g/kg。例如 60 kg 嘅成年人，維持健康約 50–60 g。

減重期間要食多啲蛋白質嗎？

研究同指引一般建議減重期間蛋白質高於維持期（約 1.2–1.4 g/kg），並配合阻力運動，幫助保留肌肉。體重偏高者按較合適嘅體重計，避免高估。有腎臟問題請先問醫生。

長者每日需要幾多蛋白質？

PROT-AGE 同 ESPEN 建議長者至少約 1.0–1.2 g/kg，並盡量每餐有 25–30 g。例如 60 kg 長者約 60–70 g。腎功能下降或有疾病者，份量要由醫生或營養師決定。

每日要飲幾多水？

歐洲食品安全局（EFSA）參考總水分：成年女性 2.0 L、男性 2.5 L（包括食物入面嘅水分，約兩成）。本工具以每公斤 30–35 ml 為基礎，再按運動同天氣調整，飲品約佔八成。有腎病、心臟衰竭或醫生限水者，請跟醫生指示。

BMI 幾多先算過重？

香港衞生署對成年華人嘅標準：BMI 23–24.9 為過重，25 或以上為肥胖，18.5 以下為過輕。腰圍男性 90 cm、女性 80 cm 或以上屬中央肥胖。BMI 唔反映肌肉量，只係參考。

邊啲人唔適合用呢個工具？

腎臟病、心臟衰竭、肝硬化、懷孕或餵哺、飲食失調，或醫生／營養師已指定飲食同飲水量嘅人，唔適合自行跟呢個工具，請由醫生或註冊營養師個別安排。4 歲以下幼兒亦唔適用。

每天要吃多少蛋白质？

一般成年人参考约每公斤体重 0.83–1.0 g（世卫组织／EFSA 参考值 0.83 g/kg）。减重期间约 1.2–1.4 g/kg，65 岁及以上至少约 1.0–1.2 g/kg，有做力量训练约 1.4–2.0 g/kg。例如 60 kg 的成年人，维持健康约 50–60 g。

减重期间要多吃蛋白质吗？

研究和指引一般建议减重期间蛋白质高于维持期（约 1.2–1.4 g/kg），并配合阻力运动，帮助保留肌肉。体重偏高者按更合适的体重计算，避免高估。有肾脏问题请先问医生。

长者每天需要多少蛋白质？

PROT-AGE 和 ESPEN 建议长者至少约 1.0–1.2 g/kg，并尽量每餐有 25–30 g。例如 60 kg 的长者约 60–70 g。肾功能下降或有疾病者，份量需由医生或营养师决定。

每天要喝多少水？

欧洲食品安全局（EFSA）参考总水分：成年女性 2.0 L、男性 2.5 L（包括食物中的水分，约两成）。本工具以每公斤 30–35 ml 为基础，再按运动和天气调整，饮品约占八成。有肾病、心力衰竭或医生限水者，请遵医嘱。

BMI 多少才算超重？

香港卫生署对成年华人的标准：BMI 23–24.9 为超重，25 及以上为肥胖，低于 18.5 为过轻。腰围男性 90 cm、女性 80 cm 及以上属中心性肥胖。BMI 不反映肌肉量，只是参考。

哪些人不适合用这个工具？

肾脏病、心力衰竭、肝硬化、怀孕或哺乳、饮食失调，或医生／营养师已指定饮食和饮水量的人，不适合自行参照这个工具，请由医生或注册营养师个别安排。4 岁以下幼儿也不适用。

How much protein do I need each day?

Healthy adults: about 0.83–1.0 g per kg of body weight (WHO/EFSA reference 0.83 g/kg). While losing weight about 1.2–1.4 g/kg; people 65 or over at least about 1.0–1.2 g/kg; with strength training about 1.4–2.0 g/kg. For a 60 kg adult staying healthy, that is roughly 50–60 g.

Do I need more protein while losing weight?

Studies and guidelines generally suggest more protein than maintenance while losing weight (about 1.2–1.4 g/kg), together with resistance exercise, to help keep muscle. People with a high weight use a more suitable reference weight. If you have kidney problems, ask your doctor first.

How much protein do older adults need?

PROT-AGE and ESPEN suggest at least about 1.0–1.2 g/kg for older adults, ideally 25–30 g per meal. A 60 kg older adult needs roughly 60–70 g. With reduced kidney function or illness, a doctor or dietitian should set the amount.

How much water should I drink each day?

EFSA reference for total water: 2.0 L for women and 2.5 L for men, including the water in food (about a fifth). This tool starts from 30–35 ml per kg and adjusts for exercise and weather; drinks are about 80%. If you have kidney disease, heart failure or a doctor-set fluid limit, follow your doctor.

What BMI counts as overweight?

Hong Kong's Department of Health uses, for Chinese adults, BMI 23–24.9 as overweight, 25 or above as obese and below 18.5 as underweight. A waist of 90 cm or more for men and 80 cm or more for women is central obesity. BMI does not show muscle mass and is only a guide.

Who should not use this tool?

People with kidney disease, heart failure, cirrhosis, pregnancy or breastfeeding, an eating disorder, or a diet or fluid plan already set by a doctor or dietitian should not rely on this tool and should get individual advice. It is also not for children under 4.

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