TDEE 计算器
以下详细说明暂以英文提供。
What TDEE is made of
Total daily energy expenditure is your basal metabolic rate (the cost of simply existing, usually 60–75% of the total) plus the energy cost of movement, exercise, and digesting food. Because activity is the only part you control day to day, TDEE is estimated by multiplying BMR — here from the Mifflin-St Jeor equation — by a factor from 1.2 for sedentary routines up to 1.9 for very physical jobs or training.
Using the cut and bulk numbers
Eating roughly 500 kcal below TDEE trims about half a kilo (a pound) of body weight per week, while 300 kcal above supports slow, leaner bulking. Treat both as starting points: energy expenditure adapts as weight and activity change, so re-check your TDEE every few kilos and expect real-world results to wander around the estimate.
常见问题
Why does my TDEE estimate differ from fitness trackers?
Trackers measure heart-rate movement and guess at expenditure, often overestimating by 10–20%. The Mifflin-St Jeor approach starts from your resting metabolism instead. Whichever you use, let two to three weeks of weight data settle the argument.
Should I pick the activity factor before or after starting a program?
Pick the factor that matches what you do now, not what you plan to do. If you start training afterward, either move up a factor or add a portion of the workout calories on top of your sedentary TDEE.
How often should I recalculate?
Every 2–5 kg of weight change, or whenever your routine changes materially. BMR falls as you lose weight, so a TDEE set at the start of a long cut will slowly overstate what you can eat.