TDEE Calculator
Calculate your Total Daily Energy Expenditure and BMR using Mifflin-St Jeor, Harris-Benedict, Katch-McArdle, and Cunningham formulas — with calorie goals for cut/bulk/recomp and macro splits
Your Stats
Moderate exercise 3–5 days/week
If known, most accurate for lean/athletic individuals.
Calorie Goals
Macro Splits at Maintenance
Daily macronutrient targets for common diet styles. 1g protein = 4 kcal, 1g carbs = 4 kcal, 1g fat = 9 kcal.
| Diet Style | Split (P/C/F) | Protein | Carbs | Fat | Per kg BW |
|---|---|---|---|---|---|
| Balanced | 30 / 40 / 30 | 200g | 266g | 89g | 2.7 P / 3.5 C / 1.2 F |
| Low Carb | 35 / 20 / 45 | 233g | 133g | 133g | 3.1 P / 1.8 C / 1.8 F |
| High Carb | 25 / 55 / 20 | 166g | 366g | 59g | 2.2 P / 4.9 C / 0.8 F |
| Keto | 25 / 5 / 70 | 166g | 33g | 207g | 2.2 P / 0.4 C / 2.8 F |
BMR Formulas Compared
About TDEE
Total Daily Energy Expenditure (TDEE) is the number of calories your body burns per day, combining:
- BMR (Basal Metabolic Rate): ~60–70% of TDEE — calories burned at complete rest just to stay alive.
- TEF (Thermic Effect of Food): ~10% — calories burned digesting food. Higher for protein.
- NEAT (Non-Exercise Activity Thermogenesis): fidgeting, walking, posture — highly variable.
- EAT (Exercise Activity Thermogenesis): deliberate workouts.
Mifflin-St Jeor Formula
Male: 10·W + 6.25·H − 5·A + 5
Female: 10·W + 6.25·H − 5·A − 161W = kg, H = cm, A = years
Katch-McArdle Formula
BMR = 370 + 21.6 × LBM
(LBM = weight × (1 − bodyfat%/100))Requires body fat % but more accurate for lean individuals.
Educational tool. Actual calorie needs can vary ±15% from predicted values due to genetics, metabolic adaptation, NEAT differences, and measurement error. Track 2–3 weeks of weight changes to refine estimates.
さらに探す
おすすめのその他の Health Tools…
BMI計算機
身長と体重に基づいてボディマス指数と体重カテゴリを計算
カロリー計算機
年齢、体重、身長、活動レベルに基づいて1日のカロリー必要量を計算
基礎代謝量（BMR）計算機
Mifflin-St Jeor、Harris-Benedict、Katch-McArdleで基礎代謝量を計算し、活動レベル別の1日TDEEも算出
体脂肪率計算機
米海軍方式で体脂肪率を計算 — メートル法・ヤード法対応、脂肪量と除脂肪体重の内訳付き
血中アルコール濃度(BAC)計算機
Widmark式で血中アルコール濃度を推定 — 体重、性別、飲酒量、経過時間に基づく
出産予定日計算機
ネーゲレの規則で出産予定日を計算 — 最終月経または受胎日からの現在の週、三半期、残り日数
受胎計算機
最終月経日と周期の長さから排卵日、妊娠可能期間、最も受胎しやすい期間を推定
睡眠サイクル計算機
90分の睡眠サイクルに基づいて、最適な起床時間または就寝時間を見つける