TDEE-kalkylator
Beräkna ditt totala dagliga energibehov inklusive aktivitetsnivå
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 AccountVad är TDEE?
Total Daily Energy Expenditure (TDEE) är det totala antalet kalorier du förbränner under en dag. Det inkluderar din basalmetabolism (BMR), den termiska effekten av mat (kalorier som förbränns vid matsmältning) och energi som används för fysisk aktivitet. Att förstå ditt TDEE är avgörande för att uppnå alla mål gällande kroppssammansättning, oavsett om du vill minska fett, bibehålla vikt eller bygga muskler.
Förstå aktivitetsnivåer
Din aktivitetsnivå-multiplikator påverkar ditt TDEE avsevärt. Stillasittande (1,2) innebär lite eller ingen träning och skrivbordsarbete. Lätt aktivitet (1,375) inkluderar lätt träning 1–3 dagar per vecka. Måttlig (1,55) innebär måttlig träning 3–5 dagar per vecka. Aktiv (1,725) indikerar hård träning 6–7 dagar per vecka. Mycket aktiv (1,9) gäller vid mycket intensiv träning eller fysiskt arbete. Var ärlig om din aktivitetsnivå för exakta resultat.
Hur du använder ditt TDEE
När du vet ditt TDEE kan du justera kaloriintaget baserat på dina mål. För viktminskning, ät 300–500 kalorier under ditt TDEE (gå aldrig under din BMR). För muskeluppbyggnad, ät 200–500 kalorier över ditt TDEE med tillräckligt protein. För vikthållning, ät vid eller nära ditt TDEE. Följ din vikt varje vecka och justera efter behov, eftersom detta är uppskattningar och individuella resultat varierar.
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.