TDEE 与卡路里缺口：如何科学减重不掉肌肉？
了解基础代谢率(BMR)和每日总消耗(TDEE)的区别，学会通过科学的卡路里计算制造适度热量缺口，实现健康减脂且不反弹。
•5 min read
Read more →Calorie & Macro Wizard
Calculate your daily calorie needs and optimal macronutrient breakdown for fat loss, maintenance, or muscle gain.
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Quick answer
Daily calorie needs are determined by your Basal Metabolic Rate (BMR) multiplied by an Activity Factor. This total is your TDEE. To lose fat, aim for a 200-500 calorie deficit. To gain muscle, target a 200-500 calorie surplus. Standard macro split: 30% Protein, 40% Carbs, 30% Fats.
Science-backed nutrition planning in 3 steps.
Formula
BMR (Mifflin-St Jeor) = (10*w) + (6.25*h) - (5*a) + s. (s = +5 for men, -161 for women). TDEE = BMR * ActivityMultiplier.
How It Works
- Enter your basic body metrics (Gender, Age, Height, Weight).
- Select an activity level that best matches your lifestyle.
- Choose your fitness goal: Fat loss, Maintenance, or Gain.
- Follow the generated calorie and macronutrient targets.
Formula:
TDEE = BMR * Activity Level + Goal OffsetExamples
25-year-old male, 180cm, 80kg, active, goal: Lose weight.
Result: TDEE ≈ 2800. Plan: 2300 kcal daily.
Frequently Asked Questions
How accurate is this calculator?
It uses the Mifflin-St Jeor equation, which is accurate for most. However, individual variations in NEAT and body fat percentage can affect the results.
Should I weigh myself every day?
Daily weighing is fine, but focus on the weekly average to account for water weight fluctuations.
What is NEAT?
Non-Exercise Activity Thermogenesis (NEAT) includes calories burned through daily movement like walking, typing, or fidgeting. It is often the largest component of TDEE.
Key facts
The Mifflin-St Jeor equation is currently considered the most accurate for estimating BMR in healthy individuals. Total Daily Energy Expenditure (TDEE) includes BMR, NEAT (Non-Exercise Activity Thermogenesis), and EAT (Exercise Activity Thermogenesis). Goal-based caloric intake: Deficit (-10% to -20% TDEE), Surplus (+10% to +15% TDEE). Adequate protein (1.6g-2.2g per kg of body weight) is crucial for muscle preservation during a deficit.
Trend & Behavior Analysis
Metabolic adaptation occurs over time. As you lose weight, your BMR decreases (less mass to maintain). Periodic maintenance phases ("diet breaks") can help stabilize hormonal signals and prevent weight loss plateaus.