CalKit

Daily Calorie Calculator

Calculate total daily energy expenditure.

세
kg
cm
일일 유지 칼로리 (TDEE)
2,507kcal

현재 체중을 유지하는 데 필요한 칼로리

칼로리 상세

기초대사량 (BMR)1,618 kcal
유지 칼로리 (TDEE)2,507 kcal
체중 감량 (-500kcal)2,007 kcal
체중 증가 (+500kcal)3,007 kcal

참고 정보

계산 공식Mifflin-St Jeor
활동 계수1.55
감량 목표 시주당 약 0.45kg 감량
증량 목표 시주당 약 0.45kg 증량

Overview

The Daily Calorie (TDEE) Calculator estimates Total Daily Energy Expenditure by multiplying your Basal Metabolic Rate (BMR) by an activity factor. It provides calorie intake recommendations for weight loss, maintenance, or gain goals.

Formula

TDEE = BMR × activity factor | Activity factors: Sedentary (1.2), Light (1.375), Moderate (1.55), Active (1.725), Very Active (1.9) | BMR (Mifflin-St Jeor): Male = 10×weight + 6.25×height - 5×age + 5, Female = 10×weight + 6.25×height - 5×age - 161 | Example: Male, 30, 75 kg, 178 cm, moderate → BMR≈1,724, TDEE≈2,672 kcal

How to Use

  1. 1Enter your sex, age, weight (kg), and height (cm).
  2. 2Select your daily activity level.
  3. 3Click 'Calculate'.
  4. 4Review your TDEE and calorie recommendations for different goals.

Tips

  • ✔For weight loss, aim for a 300-500 kcal deficit below your TDEE.
  • ✔Extreme calorie restriction (below 1,200 kcal/day) risks nutrient deficiency and rebound weight gain.
  • ✔For muscle gain, eat 200-300 kcal above TDEE while following a strength training program.
  • ✔This calculator is for reference only. Consult a registered dietitian for personalized nutrition advice.

FAQ

Q. What is the difference between TDEE and BMR?

BMR is the minimum calories burned at complete rest; TDEE adds activity-based energy expenditure. Use TDEE as the basis for meal planning.

Q. How do I determine my activity level?

Sedentary: mostly sitting; Light: light exercise 1-3 days/week; Moderate: moderate exercise 3-5 days/week; Active: hard exercise 6-7 days/week; Very Active: very hard exercise daily or physical job.

Q. How quickly will I lose weight by cutting calories?

Losing 1 kg of fat requires a deficit of roughly 7,700 kcal. A 500 kcal daily deficit yields about 1 kg loss in two weeks. Initial weight loss may include water fluctuations.

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