每日热量计算器
每天需要多少卡路里？
Your Total Daily Energy Expenditure (TDEE) is the number of calories your body burns per day, including your basal metabolic rate and physical activity. Knowing your TDEE helps you set realistic targets for maintaining, losing, or gaining weight.
How it's calculated
This calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR), then multiplies it by an activity factor to estimate TDEE: for men, BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + 5; for women, BMR = 10×weight(kg) + 6.25×height(cm) − 5×age − 161.
Example
A 30-year-old man weighing 70 kg and 170 cm tall has a BMR of about 1,649 calories. With moderate activity (factor 1.55), his estimated TDEE is roughly 2,556 calories per day.
常见问题
Should I eat exactly my TDEE in calories?
Eating close to your TDEE maintains your current weight. A moderate deficit (around 500 calories/day) is commonly used for gradual weight loss, and a surplus for weight gain.
Why does activity level matter so much?
Physical activity can account for a large share of daily energy use. Selecting an activity level that doesn't match your real routine can significantly skew the estimate.
Is this an exact number?
No. TDEE calculators provide an estimate based on population averages; individual metabolism can vary by several hundred calories per day.