TDEE 计算器：免费的 Mifflin-St Jeor 估算

TDEE stands for Total Daily Energy Expenditure. It is the total number of calories your body burns in a full day, including the energy used to keep you alive at rest plus everything you burn through movement, exercise, and digesting food. It is often called your maintenance calories, because eating at your TDEE keeps your weight roughly stable over time.

A TDEE calculator gives a solid starting estimate, usually within a few hundred calories of reality, but it cannot be exact. The formulas behind it are population averages, so two people with the same age, height, weight, and sex can have genuinely different metabolisms and daily movement. The activity multiplier is also a rough bucket. Treat the number as a starting point and adjust based on how your weight actually trends over two to three weeks.

它使用 Mifflin-St Jeor 公式，根据体重、身高、年龄和性别来估算你的静息能量，再乘以你所选择的活动系数。Mifflin-St Jeor 是大多数营养师和研究人员首选的公式，因为在普通人群中，它比更早的公式更贴近实测的静息消耗量。由于该公式以公制单位定义，计算器会自动帮你把磅换算成千克、把英尺英寸换算成厘米。

TDEE is your maintenance line. Eating consistently below it tends to lead to weight loss over time, and eating above it tends to lead to weight gain, because body weight follows your energy balance. A moderate, sustainable adjustment is usually easier to hold than a steep one, and pairing any change with adequate protein and strength work helps protect muscle. The most reliable approach is to pick a target, hold it for a couple of weeks, watch the trend, and adjust gently rather than chasing a perfect number.

选择与你整周情况相符的活动水平，而不是你训练强度最大的那一天。大多数每周训练几次、但工作以久坐为主的人，实际活动水平往往比自己预期的更接近轻度或中度活动，因为久坐办公的日子会拉低整周的平均值。如果你介于两个档位之间，可以用两个档位分别计算，把这两个结果当作你的可行区间，再用几周的体重数据来判断你实际更接近哪一端。