速答：常见人群的 TDEE（每日总能量消耗）

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。下表基于 Mifflin-St Jeor 公式（1990）：

人群BMR (kcal)久坐轻度活动中度活动剧烈活动
男 30岁 178cm/75kg~1,7202,0642,3652,6662,967
女 30岁 163cm/60kg~1,3201,5841,8152,0462,277
男 45岁 175cm/85kg~1,7302,0762,3792,6822,984
女 45岁 165cm/65kg~1,3001,5601,7882,0152,243
男 25岁 180cm/70kg~1,7602,1122,4202,7283,036
女 25岁 160cm/55kg~1,2501,5001,7191,9382,156

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)、Ainsworth BE et al. (2011) 2011 Compendium of Physical Activities。

TDEE 计算器

Use this free TDEE calculator to find your Total Daily Energy Expenditure for your activity level.
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How TDEE Works

1

BMR (Basal Rate)

Calories burned at rest — breathing, circulation, brain function. About 60-75% of daily burn.

2

Activity Multiplier

Accounts for exercise, daily movement, and NEAT (non-exercise activity thermogenesis).

3

Set Your Goal

Subtract calories for weight loss, add for muscle gain, or match TDEE to maintain.

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How our TDEE calculator works

1

Enter your stats

Type your age, sex, weight, and height. We use these to compute your Basal Metabolic Rate (BMR) with the Mifflin-St Jeor equation, considered the most accurate for most adults.

2

Choose activity level

Select Sedentary, Light, Moderate, Active, or Very Active based on your actual weekly exercise, not what you aspire to. Most people overestimate.

3

Get your daily calorie target

We multiply your BMR by an activity factor to get TDEE (total daily energy expenditure). Use the result directly for weight maintenance, or subtract 500-750 calories for steady fat loss.

Key things to know about our tdee calculator:

  • TDEE is the foundation: Of any weight management plan: eat more to gain, less to lose, exactly at it to maintain.
  • Recompute as you change: Recompute your TDEE every 10-15 pounds of weight change so your calorie target stays accurate.
  • Personalized plan: For a personalized plan, pair the TDEE calculator with our macro calculator and calorie deficit calculator.

For related calculations, try our calorie calculator.

每日总能量消耗（TDEE）（参考资料）

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