TDEE 计算器
计算每日总热量消耗(TDEE)与每日卡路里目标。
BMR (Basal Metabolic Rate)
Calories burned at complete rest
TDEE (Maintenance)
Calories to maintain current weight
Calorie targets by goal
Lose weight fast
−1 kg/week
kcal/day
Lose weight slowly
−0.5 kg/week
kcal/day
Gain weight
+0.5 kg/week
kcal/day
About TDEE
TDEE is calculated by multiplying your Basal Metabolic Rate (BMR) by an activity factor. BMR is estimated using the Mifflin-St Jeor equation (1990), which is considered more accurate than the older Harris-Benedict formula for most people.
Men: BMR = (10 × kg) + (6.25 × cm) − (5 × age) + 5
Women: BMR = (10 × kg) + (6.25 × cm) − (5 × age) − 161
These figures are estimates. Consult a dietitian or healthcare professional for personalised guidance.
How to use
- Select your sex, then enter your age, weight (kg), and height (cm).
- Choose the activity level that best matches how much you exercise each week.
- Your BMR and TDEE appear instantly, with calorie targets for weight loss, maintenance, and muscle gain.
Related calculators
- BMI Calculator — check your Body Mass Index
- Age Calculator — find your exact age for accurate TDEE inputs
- Weight Converter — convert lb to kg before entering
TDEE by goal
- TDEE for Weight Loss — how to calculate the right calorie deficit
- TDEE for Muscle Gain — optimal calorie surplus for lean bulking
常见问题
- Is this TDEE calculator free?
- Yes, completely free with no account required. All calculations run in your browser.
- Does my data leave my device?
- No. The TDEE calculation runs entirely in JavaScript in your browser. No personal data is uploaded.
- Does it work on mobile?
- Yes. The tool is mobile-first and works in Safari and Chrome on iOS and Android.
- Which BMR formula does this use?
- This calculator uses the Mifflin-St Jeor equation (1990), which is widely regarded as more accurate than the older Harris-Benedict formula for most adults. BMR is then multiplied by your activity factor to get TDEE.
Last updated: By jarvisbox