TDEE計算機
活動量を含めた1日の総消費カロリーを計算します
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 AccountTDEEとは？
TDEE（Total Daily Energy Expenditure）は、1日に消費する総カロリーのことです。基礎代謝（BMR）に加えて、食事を消化するエネルギーや日常の活動・運動で使うカロリーも含まれます。ダイエット・維持・増量など、どんな目標であってもTDEEを知ることが食事管理の第一歩です。
活動レベルの選び方
活動レベルの選択でTDEEは大きく変わります。「ほぼ運動しない」(×1.2)はデスクワーク中心の方、「軽い運動」(×1.375)は週1〜3日運動する方、「適度な運動」(×1.55)は週3〜5日の方、「よく運動する」(×1.725)は週6〜7日の方、「ハードに運動」(×1.9)は毎日激しく運動または肉体労働の方が該当します。自分に正直に選びましょう。
TDEEの活用法
TDEEがわかれば目標に合わせてカロリー摂取量を調整できます。減量ならTDEEより300〜500kcal少なく（ただしBMR以下はNG）、増量ならTDEEより200〜500kcal多めに（タンパク質も十分に）、維持ならTDEEと同程度に。週単位で体重をチェックしながら微調整していきましょう。
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.