TDEE 計算機:免費 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,依你的體重、身高、年齡和性別估算靜態代謝,再乘上你選擇的活動係數。Mifflin-St Jeor 是大多數營養師和研究人員採用的公式,因為在一般人群中,它比舊公式更貼近實測的靜態消耗。這個計算機會自動幫你把磅換算成公斤、英尺英寸換算成公分,因為公式本身是以公制單位定義的。

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.

選擇符合你整週狀況的等級,而不是最激烈那一天的狀況。大多數人每週訓練幾次、但工作時久坐,實際落在「輕度活動」或「中度活動」的機率,通常比自己以為的更高,因為久坐的日子會拉低整週平均。如果你介於兩個等級之間,兩種都跑一次計算機,把這個範圍當作你的工作區間,再用幾週的體重數據來判斷你實際落在哪一端。