TDEE 계산기
활동량을 반영한 하루 총 소비 칼로리를 계산하세요
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 AccountTDEE란?
TDEE(일일 총 에너지 소비량)는 하루에 소모하는 총 칼로리입니다. 기초대사량(BMR), 소화에 쓰이는 칼로리(식이성 열생산), 신체 활동 에너지가 모두 포함됩니다. TDEE를 알아야 감량, 유지, 벌크업 등 원하는 목표에 맞게 식단을 조절할 수 있습니다.
활동 수준 이해하기
활동 수준 계수가 TDEE에 큰 영향을 줍니다. 비활동적(1.2)은 운동 없이 앉아서 일하는 경우입니다. 가벼운 활동(1.375)은 주 1-3회 가벼운 운동. 보통(1.55)은 주 3-5회 운동. 활동적(1.725)은 주 6-7회 운동. 매우 활동적(1.9)은 매일 고강도 운동이나 육체노동을 하는 경우입니다. 정확한 결과를 위해 솔직하게 선택하세요.
TDEE 활용법
TDEE를 알면 목표에 맞게 칼로리를 조절할 수 있습니다. 감량 시 TDEE보다 300-500kcal 적게(단, BMR 이하로 내려가지 마세요). 벌크업 시 TDEE보다 200-500kcal 더 섭취(단백질 충분히). 유지는 TDEE 수준으로 섭취. 주간 체중 변화를 보며 조정하세요. 이는 추정치이며 개인차가 있습니다.
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.