TDEE-Rechner
Berechne deinen Gesamtenergieumsatz inklusive Aktivitätslevel
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 AccountWas ist der TDEE?
Der Gesamtenergieumsatz (TDEE) ist die Gesamtzahl der Kalorien, die du an einem Tag verbrennst. Er umfasst deinen Grundumsatz (BMR), den thermischen Effekt der Nahrung (Kalorien, die bei der Verdauung verbrannt werden) und die Energie für körperliche Aktivität. Das Verständnis deines TDEE ist essentiell für jedes Ziel zur Körperkomposition.
Aktivitätslevel verstehen
Dein Aktivitätslevel-Multiplikator beeinflusst deinen TDEE erheblich. Wenig aktiv (1,2) bedeutet kaum Training und Schreibtischarbeit. Leicht aktiv (1,375) umfasst leichtes Training 1-3x pro Woche. Mäßig aktiv (1,55) bedeutet moderates Training 3-5x pro Woche. Aktiv (1,725) bedeutet intensives Training 6-7x pro Woche. Sehr aktiv (1,9) gilt für sehr intensives tägliches Training oder körperliche Arbeit.
Wie du deinen TDEE nutzt
Wenn du deinen TDEE kennst, kannst du die Kalorienaufnahme basierend auf deinen Zielen anpassen. Zum Abnehmen iss 300-500 Kalorien unter deinem TDEE (nie unter deinem BMR). Zum Muskelaufbau iss 200-500 Kalorien über deinem TDEE mit ausreichend Protein. Zum Gewichthalten iss bei oder nahe deinem TDEE.
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.