🏃 TDEE 계산기
하루 필요 칼로리를 계산하세요.
이 도구란?
Total Daily Energy Expenditure (TDEE) is the estimated number of calories your body burns in a full 24-hour period, accounting for everything your body does — not just resting metabolism but also all physical activity, structured exercise, and the energy required to digest and process food. TDEE combines four main components: Basal Metabolic Rate (BMR), which makes up the largest share; non-exercise activity thermogenesis (NEAT), the calories burned through walking, fidgeting, and daily tasks; exercise activity thermogenesis (EAT); and the thermic effect of food (TEF), the energy used to digest what you eat. Because TDEE captures real-world movement, it gives a far more accurate picture of daily calorie needs than BMR alone. Whether your goal is weight loss, maintenance, muscle gain, or improving athletic performance, TDEE is the number you compare your food intake against. Once you know your TDEE, eating slightly below it creates a calorie deficit for fat loss, while eating above it supports weight gain.계산 원리
TDEE = BMR × activity multiplier. First estimate BMR using the Mifflin-St Jeor equation, then multiply by an activity factor: 1.2 for sedentary, 1.375 for light activity, 1.55 for moderate activity, 1.725 for very active, or 1.9 for extra active. Example: if BMR is 1,500 kcal/day and you exercise moderately, TDEE ≈ 1,500 × 1.55 = 2,325 kcal/day. This is your maintenance calorie target before any deficit or surplus.사용 방법
Step 1: Enter your weight, height, age, and biological sex. Step 2: Select the activity level that best matches your typical week — be honest, since most people overestimate their activity. Step 3: Click Calculate to see your estimated TDEE. The tool first computes your BMR and then applies the activity multiplier you selected. Step 4: Use the result to set nutrition goals. To lose fat, aim for a deficit of 300–500 kcal/day below TDEE; to gain weight, aim for a similar surplus; to maintain, eat around your TDEE. Adjust every two to three weeks based on real results.참조 표
| Goal | Daily Calorie Target | Expected Rate of Change |
|---|---|---|
| Aggressive weight loss | TDEE − 500 to 1,000 kcal | 0.5–1 kg (1–2 lb) per week |
| Moderate weight loss | TDEE − 300 to 500 kcal | 0.25–0.5 kg per week |
| Maintenance | TDEE (no change) | Stable weight |
| Lean bulk (muscle gain) | TDEE + 200 to 400 kcal | 0.25–0.5 kg per month |
| Fast bulk | TDEE + 500+ kcal | 0.5+ kg per month (with more fat) |
자주 묻는 질문
Frequently Asked Questions
How do I use TDEE for weight loss?
Subtract 300 to 500 calories from your TDEE to create a moderate deficit that supports steady fat loss while preserving muscle. A deficit of about 500 calories per day typically produces roughly 0.5 kg (1 lb) of weight loss per week. Combine the deficit with adequate protein and resistance training for the best body composition results.
How accurate is the TDEE calculator?
TDEE calculators provide a research-based estimate, not an exact figure. The formulas are accurate within roughly 10 percent for most people, but individual variation in metabolism, muscle mass, and untracked movement (NEAT) can shift the real number. Treat the result as a starting point and adjust based on how your body responds over two to three weeks.
Do I need to count macros as well as calories?
Calories determine whether you lose or gain weight; macros (protein, carbs, fat) determine the quality of that change. For most people, prioritizing 1.6–2.2 g of protein per kg of body weight, then filling the rest with carbs and fat, produces better body composition and satiety than tracking calories alone.
Should I eat back exercise calories?
The activity multiplier already includes structured exercise, so you generally should not add back burned calories on top of your TDEE. If you use a fitness tracker, remember that devices often overestimate calorie burn by 10–20 percent or more, so treat those numbers cautiously.