速答：常见人群每日总能量消耗（TDEE）

TDEE = BMR × 活动系数。活动系数：久坐 1.2、轻度活动 1.375、中度活动 1.55、剧烈活动 1.725、运动员 1.9。下方为 Mifflin-St Jeor (1990) 公式估算：

人群BMR (kcal/天)久坐 TDEE中度活动 TDEE
男 25岁 70kg/180cm~1,7602,1122,728
男 35岁 80kg/178cm~1,7202,0642,666
男 50岁 85kg/175cm~1,6702,0042,589
女 25岁 55kg/165cm~1,3101,5722,031
女 35岁 65kg/163cm~1,3601,6322,108
女 50岁 70kg/160cm~1,3301,5962,062

减肥：TDEE − 500 kcal/天 ≈ 每周减 1 磅（0.45 kg）。增肌：TDEE + 300 kcal/天。维持体重：按 TDEE 摄入。

参考：Mifflin-St Jeor (1990)、USDA Dietary Guidelines for Americans 2020-2025。

卡路里计算器

Use this free calorie calculator to find your daily calorie needs based on age, sex, and activity level.
关于卡路里计算

Basal Metabolic Rate (BMR) is the number of calories your body needs at rest.

Total Daily Energy Expenditure (TDEE) is your BMR multiplied by your activity level.

Weight Management:

  • Weight Loss: 500 calorie deficit = ~1 lb (0.5kg) loss per week
  • Weight Gain: 500 calorie surplus = ~1 lb (0.5kg) gain per week
  • Maintenance: Calories in = Calories out

Activity Levels:

  • Sedentary: Little or no exercise
  • Light: Exercise 1-3 days/week
  • Moderate: Exercise 3-5 days/week
  • Active: Exercise 6-7 days/week
  • Very Active: Physical job + daily exercise

This calculator uses the Mifflin-St Jeor Equation, considered more accurate than older formulas. Individual results may vary based on genetics, metabolism, and other factors.

i

How our calorie calculator works

1

Enter your stats

Type your age, sex, weight, height, and activity level. We use these to compute BMR (basal metabolic rate) with the Mifflin-St Jeor equation, the most accurate for most adults.

2

See your daily calorie needs

We multiply your BMR by an activity factor to get TDEE (total daily energy expenditure). The result is the calories you need to maintain your current weight.

3

Pick a goal

Choose weight loss, maintenance, or weight gain. For loss, we subtract 500-750 calories; for gain, we add 300-500. The calculator shows the safe minimum (1200 women, 1500 men).

Key things to know about our calorie deficit calculator:

  • TDEE is the foundation: Of any weight plan: eat at it to maintain, below it to lose, above it to gain. Recompute every 10-15 pounds.
  • Deficit size matters: A 500 calorie/day deficit yields about 1 lb of fat loss per week. Going below 1200 calories is generally unsafe without medical supervision.
  • Pair with TDEE: For activity-based calorie math, use the TDEE calculator. For weight loss targets, use the calorie deficit calculator.

For related calculations, try our TDEE calculator.

每日热量需求（TDEE）（参考资料）

Sponsored

卡路里计算器 - TDEE/减肥/增肌每日热量 | CalcCentral