实用工具

TDEE Calculator

🥗卡路里和TDEE计算器

年龄

Weight (kg)

Height (cm)

Activity level

目标

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Detailed Guide Coming Soon

We're working on a comprehensive educational guide for the TDEE Calculator in your language. The content below is shown in English.

是什么 TDEE Calculator?

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The TDEE (Total Daily Energy Expenditure) Calculator estimates the total number of calories your body burns in a 24-hour period by combining your Basal Metabolic Rate (BMR) with an activity multiplier. BMR represents the energy needed for basic life-sustaining functions like breathing, circulation, and cell repair, while the activity factor accounts for all physical movement from walking to structured exercise. The Mifflin-St Jeor equation, developed in 1990, is considered the most accurate BMR formula for the general population, surpassing the older Harris-Benedict equation by approximately 5%. Knowing your TDEE is the foundation of any calorie-based nutrition plan — eat below it to lose weight, at it to maintain, or above it to gain.

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公式

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f(x)

TDEE = BMR × Activity Factor, where BMR (Mifflin-St Jeor) = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(years) + s (s = +5 for males, -161 for females)

变量说明

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符号	名称	单位	描述
W	Body Weight	kg	Total body weight used in the BMR equation.
H	Height	cm	Standing height in centimeters, reflecting body surface area.
A	Age	years	Chronological age; BMR declines roughly 1-2% per decade after age 20.
AF	Activity Factor	dimensionless	Multiplier from 1.2 (sedentary) to 1.9 (extremely active) applied to BMR.
s	Sex Constant	kcal	+5 for males, -161 for females, accounting for differences in lean mass and hormonal metabolism.

如何 TDEE Calculator

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1Enter your biological sex, as the Mifflin-St Jeor equation uses different constants for males (+5) and females (-161).
2Input your weight in kilograms (or pounds, which the calculator converts to kg).
3Input your height in centimeters (or feet/inches, converted automatically).
4Enter your age in years — BMR decreases approximately 1-2% per decade after age 20.
5Select your activity level from five tiers: sedentary (×1.2), lightly active (×1.375), moderately active (×1.55), very active (×1.725), or extremely active (×1.9).
6The calculator first computes your BMR using the Mifflin-St Jeor formula, then multiplies by the activity factor to produce your TDEE.
7Results show your TDEE plus calorie targets for fat loss (-500 cal), maintenance, and lean gain (+250-500 cal).

例题解析

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示例 1Sedentary Female Office Worker

已知:Female, 65 kg, 165 cm, 30 years, sedentary

结果:BMR = 1,370 cal, TDEE = 1,644 cal/day

BMR = 10(65) + 6.25(165) - 5(30) - 161 = 650 + 1031.25 - 150 - 161 = 1,370 cal. TDEE = 1,370 × 1.2 = 1,644 cal. She would eat ~1,144 cal for a 500-cal deficit or ~1,644 to maintain.

示例 2Active Male Gym-Goer

已知:Male, 85 kg, 180 cm, 28 years, very active

结果:BMR = 1,850 cal, TDEE = 3,191 cal/day

BMR = 10(85) + 6.25(180) - 5(28) + 5 = 850 + 1125 - 140 + 5 = 1,840 cal. TDEE = 1,840 × 1.725 = 3,174 cal. Rounding accounts for the approximation. This individual needs over 3,100 cal just to maintain weight.

示例 3Moderately Active Middle-Aged Woman

已知:Female, 70 kg, 160 cm, 50 years, moderately active

结果:BMR = 1,239 cal, TDEE = 1,920 cal/day

BMR = 10(70) + 6.25(160) - 5(50) - 161 = 700 + 1000 - 250 - 161 = 1,289 cal. TDEE = 1,289 × 1.55 = 1,998 cal. Age reduces BMR significantly compared to the same stats at age 30.

实际应用

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Personal trainers setting calorie targets for clients beginning fat-loss or muscle-gain programs.

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Registered dietitians designing medically supervised weight management plans.

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Athletes in weight-class sports (wrestling, boxing, MMA) managing body weight for competition.

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Researchers conducting nutrition studies that require baseline energy expenditure measurements.

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Meal delivery services calculating daily calorie allotments for subscription plans.

特殊情况

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Obese Individuals (BMI > 35)

The Mifflin-St Jeor equation may overestimate BMR in severely obese individuals because excess adipose tissue is less metabolically active than lean mass. The Katch-McArdle formula using lean body mass, or applying a 10-15% reduction to the Mifflin-St Jeor result, may be more appropriate.

Elderly Adults (75+)

BMR declines significantly with age due to loss of muscle mass (sarcopenia) and hormonal changes. The Mifflin-St Jeor equation was validated primarily on adults aged 19-78. For those over 75, actual TDEE may be 10-20% lower than predicted, so indirect calorimetry is recommended when available.

NEAT Variability

Non-Exercise Activity Thermogenesis (NEAT) — fidgeting, walking, standing, and other non-exercise movement — can vary by 500-900 calories per day between individuals. This is the largest source of TDEE estimation error and explains why two people with similar stats can have very different actual expenditures.

Activity Factor Multipliers

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Activity Level	Multiplier	Description	Example
Sedentary	1.2	Little or no exercise, desk job	Office worker, no gym
Lightly Active	1.375	Light exercise 1-3 days/week	Walking, yoga 2-3x/week
Moderately Active	1.55	Moderate exercise 3-5 days/week	Jogging, cycling 4x/week
Very Active	1.725	Hard exercise 6-7 days/week	Daily gym + active job
Extremely Active	1.9	Very hard exercise + physical job	Athlete, construction worker

常见问题

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Which BMR formula is most accurate?

The Mifflin-St Jeor equation is considered the gold standard for the general population. The Katch-McArdle formula can be more accurate if you know your body fat percentage, as it uses lean body mass directly.

How accurate is the activity multiplier?

Activity multipliers are estimates with a margin of error around 10-20%. For greater precision, use a fitness tracker or heart rate monitor to measure actual exercise calories and add them to a lower base multiplier.

Does TDEE change as I lose weight?

Yes. As you lose weight, both your BMR and TDEE decrease because there is less body mass to sustain. This is why weight-loss plateaus occur and periodic recalculation is essential.

What is adaptive thermogenesis?

When you eat in a deficit for extended periods, your body can reduce TDEE beyond what weight loss alone would predict — by 5-15%. This metabolic adaptation is why diet breaks and refeeds are recommended every 8-12 weeks.

Can I use TDEE if I'm pregnant?

Pregnancy increases energy needs by approximately 340 cal/day in the 2nd trimester and 450 cal/day in the 3rd. Add these amounts to your pre-pregnancy TDEE, but consult your OB-GYN for personalized guidance.

常见错误注意事项

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!Overestimating activity level — most people with desk jobs who exercise 3x/week are 'lightly active,' not 'very active.'
!Using the Harris-Benedict equation instead of Mifflin-St Jeor, which can overestimate BMR by 5-15% in overweight individuals.
!Confusing BMR with TDEE — BMR is only the calories burned at complete rest; TDEE includes all daily movement.
!Not recalculating TDEE after losing or gaining significant weight (every 5-10 lbs warrants a recalculation).
!Applying the same TDEE to every day when training volume varies significantly between rest and workout days.

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专业提示

If you suspect the calculator overestimates your TDEE, eat at the calculated maintenance level for 2 weeks while weighing yourself daily. If your weight stays stable, the number is accurate. If you gain, reduce by 100-200 cal and retest.

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你知道吗？

Your brain alone consumes about 20% of your BMR — roughly 320 calories per day — despite making up only 2% of your body weight, making it the most energy-hungry organ per unit mass.

Regional Guides

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United States▾

The average American adult's TDEE is estimated at 2,400-2,800 cal for men and 1,800-2,200 cal for women. The Dietary Guidelines for Americans use age and activity-specific calorie tables derived from TDEE research.

United Kingdom▾

The NHS uses Estimated Average Requirements (EAR): 2,500 cal/day for men and 2,000 cal/day for women as rough guidelines. These align with TDEE at a moderate activity level for average body sizes.

India▾

ICMR-NIN (2020) recommends 2,110 kcal/day for sedentary men and 1,660 kcal/day for sedentary women, reflecting the generally smaller average body size. Heavy-activity workers may need 3,400+ kcal.

参考资料

📖难度:中级

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