免费工具
TDEE计算器
计算你的每日总能量消耗 — 包括所有体力活动在内你的身体每天消耗的总卡路里。
TDEE Calculator
Sex
Activity Level
Basal Metabolic Rate 1699 kcal
Total Daily Energy
2633
Lose Weight 2133 − 500 kcal/day
Maintain Weight 2633 = TDEE
Gain Muscle 2933 +300 kcal/day
Mifflin-St Jeor × Activity Factor
TDEE = BMR × activity factor (1.2 to 1.9) 你的每日总能量消耗（TDEE）是你的身体每天消耗的总卡路里数。
如何使用此计算器
1
选择性别 — 这会影响使用的BMR计算。
2
输入年龄、体重（千克）和身高（厘米）。
3
选择最符合你典型一周情况的活动水平。
4
你的BMR、TDEE和三个目标的卡路里目标即时更新。
TDEE的工作原理
Total Daily Energy Expenditure is calculated by multiplying your BMR by an activity factor. This accounts for all the calories you burn beyond basic body functions — workouts, walking, housework, and even fidgeting.
This calculator uses the Mifflin-St Jeor equation for BMR, which is the most accurate formula for most adults. The result is then multiplied by your activity factor to give your true daily calorie need.
Activity Factor Explained
Sedentary (1.2) — desk job, little or no exercise. Lightly active (1.375) — light exercise 1–3 days per week. Moderately active (1.55) — moderate exercise 3–5 days per week. Very active (1.725) — hard exercise 6–7 days per week. Extremely active (1.9) — very hard daily training plus a physical job.
Calorie Targets by Goal
Once you know your TDEE, setting calorie targets becomes straightforward:
• Lose weight: TDEE − 500 kcal/day → approximately 0.5 kg per week loss
• Maintain weight: eat at TDEE
• Build muscle: TDEE + 300 kcal/day → lean muscle gain with minimal fat
Why TDEE Changes Over Time
As you lose or gain weight, your BMR shifts. As you get fitter, daily movement often increases. Recalculate your TDEE every 4–8 weeks or whenever your weight changes by more than 3–5 kg. This prevents calorie targets from becoming outdated and stalling your progress.
健身教练的TDEE计算器
Knowing a client’s TDEE is the first step to building a nutrition plan that actually works. Use this calculator during initial client assessments to set evidence-based calorie targets before building meal plans.
With Gymkee, you can deliver personalized nutrition programs to your clients, track their intake, and adjust plans as their weight and activity level change — all from one professional platform.
常见问题
BMR和TDEE有什么区别？
BMR是身体完全静止时消耗的卡路里。TDEE在BMR基础上加上所有体力活动。
这个TDEE计算器有多准确？
使用Mifflin-St Jeor方程，对大多数人准确度在±10%以内。
我应该按照TDEE进食来维持体重吗？
是的。按TDEE进食应该维持当前体重。
如何利用TDEE减重？
通过摄入低于TDEE的热量创造卡路里亏缺。每天500kcal的亏缺每周约减少0.5kg脂肪。
为什么我的TDEE看起来太高或太低？
公式是估算值。将其作为起点，并根据实际结果进行调整。
我应该多久重新计算TDEE？
当体重变化超过3–5kg，或在有结构的计划中每8–12周重新计算一次。
