TDEE 计算器

Use this free TDEE calculator to find your Total Daily Energy Expenditure for your activity level.
您的信息
输入您的身体指标

Enter Your Details

Calculate your daily calorie needs for any goal

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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.