TDEE计算器
计算每日总消耗，含活动量
什么是 TDEE？如何计算它？
TDEE（每日总能量消耗）是您每天燃烧的总卡路里，包括所有活动。它的计算方法是用您的 BMR 乘以活动系数：久坐 (×1.2)、轻度运动 (×1.375)、中等 (×1.55)、活跃 (×1.725)、非常活跃 (×1.9)。吃低于 TDEE 可以减肥，高于 TDEE 则可以增重。
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 与 TDEE：了解差异
BMR 是您的静息卡路里燃烧量 — 您的身体生存所需的热量。 TDEE 将您的日常活动添加到 BMR 之上。将 BMR 视为您身体的闲置燃油消耗，将 TDEE 视为包括驾驶在内的总燃油量。切勿吃低于基础代谢率 (BMR) 的食物；使用 TDEE 设定您的每日卡路里目标。
常见问题解答
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.