TDEE-beregner
Beregn dit samlede daglige energiforbrug inklusiv aktivitetsniveau
What is TDEE and how do you calculate it?
TDEE (Total Daily Energy Expenditure) is the total calories you burn per day including all activity. It's calculated by multiplying your BMR by an activity factor: Sedentary (×1.2), Light exercise (×1.375), Moderate (×1.55), Active (×1.725), Very active (×1.9). Eat below TDEE to lose weight, above to gain.
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Create Free AccountHvad er TDEE?
Total Daily Energy Expenditure (TDEE) er det samlede antal kalorier, du forbrænder på en dag. Det inkluderer dit basalstofskifte (BMR), madens termiske effekt (kalorier forbrændt ved fordøjelse af mad) og energi brugt på fysisk aktivitet. Forståelse af din TDEE er afgørende for at nå ethvert mål for kropssammensætning, uanset om du vil tabe fedt, vedligeholde vægten eller opbygge muskler.
Forståelse af aktivitetsniveauer
Din aktivitetsfaktor har stor indflydelse på din TDEE. Stillesiddende (1,2) betyder ingen eller meget lidt motion og skrivebordsarbejde. Let aktivitet (1,375) inkluderer let motion 1-3 dage om ugen. Moderat (1,55) betyder moderat motion 3-5 dage om ugen. Aktiv (1,725) indikerer hård træning 6-7 dage om ugen. Meget aktiv (1,9) gælder for meget intens træning eller fysisk krævende arbejde. Vær ærlig omkring dit aktivitetsniveau for at få nøjagtige resultater.
Sådan bruger du din TDEE
Når du kender din TDEE, kan du justere dit kalorieindtag baseret på dine mål. For vægttab skal du spise 300-500 kalorier under din TDEE (gå aldrig under din BMR). For muskelvækst skal du spise 200-500 kalorier over din TDEE med tilstrækkeligt protein. For vedligeholdelse skal du spise omkring din TDEE. Hold øje med din vægt ugentligt og juster efter behov, da dette er estimater og individuelle resultater varierer.
BMR vs TDEE: Understanding the Difference
BMR is your resting calorie burn — what your body needs just to survive. TDEE adds your daily activity on top of BMR. Think of BMR as your body's idle fuel consumption and TDEE as total fuel including driving. Never eat below your BMR; use TDEE to set your daily calorie target.
Frequently Asked Questions
How accurate is the TDEE calculator?
TDEE calculators provide a solid estimate, typically within 10% of your actual expenditure. The biggest variable is accurately selecting your activity level. For best results, use the calculator as a starting point, then adjust based on real-world results over 2-3 weeks of tracking your weight.
How many calories should I eat to lose weight?
For sustainable weight loss, eat 300-500 calories below your TDEE. This creates a deficit of about 0.5-1 pound (0.25-0.5 kg) of fat loss per week. Never eat below your BMR, and ensure adequate protein intake (0.7-1g per pound of body weight) to preserve muscle mass.
How many calories should I eat to build muscle?
To build muscle, eat 200-500 calories above your TDEE (a caloric surplus). Combined with progressive resistance training and adequate protein (0.7-1g per pound of body weight), this supports muscle growth while minimizing fat gain. Beginners can start with a smaller surplus of 200-300 calories.
Should I eat the same calories on rest days?
You can keep calories consistent daily or cycle them. Many people eat slightly fewer calories on rest days (at maintenance) and more on training days (at a surplus). The weekly average matters more than daily totals. Consistent eating is simpler and works well for most people.
Why am I not losing weight even at a calorie deficit?
Common reasons include underestimating food intake, overestimating activity level, water retention masking fat loss, or metabolic adaptation. Try tracking food more accurately, recalculating your TDEE with a lower activity level, and give it 2-3 more weeks. Weight loss is rarely linear.