🔥Health
BMR & TDEE 计算器
使用 Mifflin-St Jeor、Harris-Benedict 和 Katch-McArdle 公式计算你的基础代谢率(BMR)和总日常能量消耗(TDEE)。显示减脂、维持和增肌的热量目标及宏量营养素分解。
BMR
1699
kcal/day at rest
TDEE
2633
kcal/day total burn
BMR by Formula
| Mifflin-St Jeor ★ | 1699 kcal | Most accurate (used above) |
| Harris-Benedict | 1763 kcal | Classic formula |
| Katch-McArdle | 1698 kcal | Uses lean mass (est.) |
Calorie Targets by Goal
Extreme cut
1580
–40% (not recommended)
Cut
2106
–20% deficit
Mild cut
2370
–10% deficit
Maintain
2633
= TDEE
Mild bulk
2896
+10% surplus
Bulk
3160
+20% surplus
Suggested Macros (maintenance)
Protein
165g
Fat
73g
Carbs
329g
How to read your results
BMR is the calories you burn doing nothing. TDEE is your total daily burn. Eat below TDEE to lose weight, above to gain. Aim for 0.5–1% body weight change per week for sustainable results.
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How it works
This bmr & tdee 计算器 runs entirely in your browser — no data is sent to any server. Simply fill in the fields above and the result updates instantly. You can copy the output with the copy button provided.
Frequently Asked Questions
BMR 和 TDEE 有什么区别?
BMR(基础代谢率)是你身体在完全休息状态下消耗的热量。TDEE(总日常能量消耗)将BMR乘以你的活动水平，得出你实际的日常热量消耗。摄入热量低于TDEE可以减重。
哪个 BMR 计算公式最准确?
Mifflin-St Jeor(1990)公式对大多数人来说最准确。如果你知道自己的瘦体重，Katch-McArdle公式的准确度更高。