TDEE计算器
计算每日总消耗，含活动量
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 Account什么是TDEE？
TDEE（每日总消耗）是你一天消耗的总热量，包括基础代谢（BMR）、食物热效应（消化食物消耗的热量）和身体活动消耗。不管是减脂、维持还是增肌，了解自己的TDEE都是关键的第一步。
活动量等级说明
活动量系数对TDEE影响很大。久坐（1.2）：几乎不运动，坐办公室。轻度（1.375）：每周运动1-3天。中度（1.55）：每周运动3-5天。活跃（1.725）：每周运动6-7天。高强度（1.9）：每天高强度训练或体力劳动。请如实选择你的活动量，才能得到准确结果。
TDEE怎么用
知道TDEE后，就能根据目标调整热量摄入。减脂时，比TDEE少吃300-500千卡（但别低于BMR）。增肌时，比TDEE多吃200-500千卡，并保证蛋白质充足。维持体重就吃TDEE左右的量。每周称体重并根据实际效果调整，毕竟每个人情况不同。
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.