Calorie Calculator Guide: TDEE, BMR & Weight Loss
To lose, gain, or maintain weight, you need to know how many calories your body actually burns in a day. That number — your TDEE (Total Daily Energy Expenditure) — is built from your resting metabolism plus an activity multiplier. This guide explains each piece and how to use them to reach your goal.
BMR — Your Basal Metabolic Rate
BMR is the energy your body burns at complete rest, just to keep you alive. The most accurate formula for most people is the Mifflin-St Jeor equation:
- s = +5 for men, −161 for women
This gives calories/day at rest, before any activity.
Example: a 30-year-old woman, 65 kg, 165 cm: BMR = 10(65) + 6.25(165) − 5(30) − 161 = 650 + 1031 − 150 − 161 ≈ 1,370 kcal/day.
TDEE — Adding Activity
Multiply BMR by an activity factor to get total daily burn:
| Activity Level | Multiplier |
|---|---|
| Sedentary (desk job, no exercise) | × 1.2 |
| Light (1–3 days/week) | × 1.375 |
| Moderate (3–5 days/week) | × 1.55 |
| Very active (6–7 days/week) | × 1.725 |
Our example woman at "light" activity burns 1,370 × 1.375 ≈ 1,884 kcal/day.
Building a Weight-Loss Deficit
A pound of body fat ≈ 3,500 kcal. To lose 1 lb/week, eat 500 kcal/day below TDEE. For the example, that's ~1,384 kcal/day.
Eating below ~1,200 kcal/day (women) or ~1,500 (men) for long periods can slow metabolism and cause nutrient deficiencies. Aim for a 300–500 deficit and adjust based on results.
Calories vs. Macros
Calories determine weight change; macros (protein/carbs/fat) determine composition. For weight loss with muscle retention, aim for ~0.7–1 g of protein per pound of body weight.
Put It Into Practice
Enter your stats and activity level to see your BMR, TDEE, and a calorie target for losing, maintaining, or gaining weight.
要减肥、增肌或保持体重，你需要知道身体每天实际燃烧多少 calorie。这个数字——你的 TDEE（每日总能量消耗）——由静息代谢率加上活动系数组成。本指南将解释每个组成部分以及如何使用它们来实现你的目标。
BMR — 你的基础代谢率
BMR 是身体在完全静息状态下为维持生命所消耗的能量。对大多数人来说，最准确的公式是 Mifflin-St Jeor 方程：
- s = 男性 +5，女性 −161
这给出了静息状态下（任何活动之前）每天消耗的 calorie。
例如：一名 30 岁女性，体重 65 kg，身高 165 cm：BMR = 10(65) + 6.25(165) − 5(30) − 161 = 650 + 1031 − 150 − 161 ≈ 1,370 kcal/天。
TDEE — 加入活动因素
将 BMR 乘以活动系数即可得到每日总消耗量：
| 活动水平 | 系数 |
|---|---|
| 久坐（办公室工作，无运动） | × 1.2 |
| 轻度（每周 1–3 天） | × 1.375 |
| 中度（每周 3–5 天） | × 1.55 |
| 高度活跃（每周 6–7 天） | × 1.725 |
我们示例中的女性在「轻度」活动水平下消耗 1,370 × 1.375 ≈ 1,884 kcal/天。
建立减肥热量缺口
一磅体脂约等于 3,500 kcal。要每周减 1 磅，需要每天比 TDEE 少吃 500 kcal。对于上述示例，这意味着每天约摄入 1,384 kcal。
长期每天摄入低于约 1,200 kcal（女性）或 1,500 kcal（男性）可能会减慢代谢并导致营养缺乏。建议建立 300–500 的热量缺口，并根据实际结果进行调整。
Calorie 与宏量营养素
Calorie 决定体重变化；宏量营养素（蛋白质/碳水/脂肪）决定身体成分。如需减脂同时保留肌肉（LBM），建议每磅体重摄入约 0.7–1 g 蛋白质。
付诸实践
输入你的身体数据和活动水平，即可查看你的 BMR、TDEE 以及用于减肥、保持或增肌的 calorie 目标摄入量。