TDEE 计算器

本 TDEE 计算器估算您的每日总能量消耗——包括运动和日常活动在内每天燃烧的总卡路里数。输入您的身体数据和活动水平，计算减重、维持或增肌目标的 TDEE。

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Frequently Asked Questions

什么是 TDEE？如何计算？

TDEE（Total Daily Energy Expenditure，每日总能量消耗）是您一天内燃烧的总卡路里，包括基础代谢率（BMR）和活动能量消耗。TDEE = BMR × 活动系数。活动系数范围：久坐 1.2，轻度活动 1.375，中度活动 1.55，高度活动 1.725，极度活跃 1.9。

TDEE 和 BMR 有什么区别？

BMR（基础代谢率）是在完全静止状态下（无任何活动）维持生命基本功能（呼吸、心跳、体温）所需的最低热量；TDEE 在 BMR 基础上加上日常活动（运动、行走、工作）消耗的热量，是实际每日总消耗。

我应该摄入多少卡路里？

基于 TDEE：减脂目标每日摄入 TDEE - 300~500 kcal（每周约减少 0.3-0.5 kg）；维持体重等于 TDEE；增肌每日摄入 TDEE + 200~300 kcal（减少脂肪增加）。激进节食（减超过 1000 kcal）会导致肌肉流失和代谢适应。

TDEE 会随时间变化吗？

是的，TDEE 会因体重变化、肌肉量增减、年龄和活动水平的改变而变化。显著减重后，TDEE 会降低（代谢适应），因此减脂后期需要重新计算。建议每 4-6 周根据实际体重变化调整一次热量目标。

How to Calculate Your TDEE (Total Daily Energy Expenditure)

What is TDEE?

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a single day. It accounts for your Basal Metabolic Rate (BMR) — the energy your body needs at rest to maintain basic functions like breathing, circulation, and cell production — plus the additional calories burned through physical activity and exercise.

Understanding your TDEE is essential for effective weight management. If you consume fewer calories than your TDEE, you will lose weight. If you consume more, you will gain weight. Eating at your TDEE maintains your current weight.

How to Use This Calculator

  1. Select your preferred unit system (Imperial or Metric)
  2. Choose your gender (Male or Female)
  3. Enter your age in years
  4. Enter your height (feet and inches for Imperial, centimeters for Metric)
  5. Enter your weight (pounds for Imperial, kilograms for Metric)
  6. Select the activity level that best matches your lifestyle
  7. Click "Calculate TDEE" to see your results

Formulas and Equations

This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate formula for estimating BMR among the commonly used equations.

Mifflin-St Jeor Equation:

  • Male: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(years) + 5
  • Female: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(years) − 161

TDEE Calculation:

TDEE = BMR × Activity Multiplier

The Mifflin-St Jeor equation was developed in 1990 and has been shown to be more accurate than the older Harris-Benedict equation, particularly for modern populations.

Calculation Examples

Example 1: Active Male

A 30-year-old male, 180 cm tall, weighing 80 kg, who exercises moderately (3-5 days/week):

  • BMR = 10 × 80 + 6.25 × 180 − 5 × 30 + 5 = 1,780 cal/day
  • TDEE = 1,780 × 1.55 = 2,759 cal/day

Example 2: Sedentary Female

A 25-year-old female, 165 cm tall, weighing 60 kg, with a sedentary office job:

  • BMR = 10 × 60 + 6.25 × 165 − 5 × 25 − 161 = 1,345 cal/day
  • TDEE = 1,345 × 1.2 = 1,614 cal/day

Activity Level Guide

Sedentary (Multiplier: 1.2)

Desk job with little to no exercise. Minimal physical activity throughout the day.

Lightly Active (Multiplier: 1.375)

Light exercise or sports 1-3 days per week, or a job that involves some walking.

Moderately Active (Multiplier: 1.55)

Moderate exercise or sports 3-5 days per week. Regular gym sessions or active hobbies.

Very Active (Multiplier: 1.725)

Hard exercise or sports 6-7 days per week. Intense training sessions or physically demanding work.

Extra Active (Multiplier: 1.9)

Very hard exercise twice daily or a physically demanding job combined with regular exercise.

Use Cases

  • Weight Loss: Eat below your TDEE to create a calorie deficit. A 500 cal/day deficit leads to roughly 0.5 kg of weight loss per week.
  • Weight Gain: Eat above your TDEE to create a calorie surplus for muscle building or healthy weight gain.
  • Maintenance: Match your calorie intake to your TDEE to maintain your current weight.
  • Meal Planning: Use the macronutrient breakdown to plan balanced meals that meet your calorie targets.
  • Athletic Performance: Athletes can use TDEE to ensure they fuel their training appropriately.

Tips for Accuracy

  1. Be honest about your activity level — overestimating leads to inaccurate results
  2. Weigh yourself in the morning before eating for the most consistent weight measurement
  3. TDEE is an estimate; track your actual intake and weight changes to calibrate your personal number
  4. Recalculate your TDEE every few weeks as your weight changes, since BMR shifts with body mass
  5. Remember that TDEE can vary day-to-day based on actual activity; use the number as a starting point
  6. The macronutrient split (30/40/30) is a moderate guideline — adjust ratios based on your specific goals