Calcolatore TDEE
Calcola il tuo Dispendio Energetico Totale Giornaliero incluso il livello di attività
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 AccountCos'è il TDEE?
Il Dispendio Energetico Totale Giornaliero (TDEE) è il numero totale di calorie che bruci in un giorno. Include il tuo Metabolismo Basale (BMR), l'effetto termico del cibo (calorie bruciate digerendo il cibo) e l'energia usata per l'attività fisica. Comprendere il tuo TDEE è essenziale per raggiungere qualsiasi obiettivo di composizione corporea, che tu voglia perdere grasso, mantenere il peso o costruire muscoli.
Capire i Livelli di Attività
Il tuo moltiplicatore del livello di attività influisce significativamente sul tuo TDEE. Sedentario (1,2) significa poco o nessun esercizio e lavoro da scrivania. Attività leggera (1,375) include esercizio leggero 1-3 giorni a settimana. Moderato (1,55) significa esercizio moderato 3-5 giorni a settimana. Attivo (1,725) indica esercizio intenso 6-7 giorni a settimana. Molto attivo (1,9) si applica a esercizio molto intenso o lavoro fisico. Sii onesto sul tuo livello di attività per risultati accurati.
Come Usare il Tuo TDEE
Una volta che conosci il tuo TDEE, puoi regolare l'apporto calorico in base ai tuoi obiettivi. Per la perdita di peso, mangia 300-500 calorie sotto il tuo TDEE (mai scendere sotto il tuo BMR). Per l'aumento muscolare, mangia 200-500 calorie sopra il tuo TDEE con proteine adeguate. Per il mantenimento, mangia al tuo TDEE o vicino. Monitora il tuo peso settimanalmente e regola secondo necessità, poiché queste sono stime e i risultati individuali variano.
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.