건강 & 피트니스

하루 총 소비 칼로리 계산기

활동량을 포함한 하루 총 에너지 소비량 계산

사용 방법
  1. Enter your basic physiological data (Gender, Age, Height, Weight).
  2. Accurately select your 활동 수준. Be honest to get the best result!
  3. Click Calculate TDEE to see how many calories you burn per day.

공식

Total Daily Energy Expenditure (TDEE) is calculated by first finding your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation, and then multiplying it by an Activity Multiplier.

  • Maintenance: Calories needed to stay at your current weight.
  • Cutting: Maintenance - 500 kcal (results in ~0.5kg loss per week).
  • Bulking: Maintenance + 500 kcal (results in ~0.5kg gain per week).

What Is TDEE and Why Is It the Foundation of Any Diet Plan?

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour period, accounting for all activity—not just exercise, but also the energy cost of digestion (thermic effect of food), non-exercise activity thermogenesis (NEAT), and basal metabolic processes. It is the single most important number for anyone managing their weight, because:

🔑
Eating below TDEE → Weight loss
Eating at TDEE → Maintenance
Eating above TDEE → Weight gain
A 500 kcal daily deficit creates roughly 0.5 kg of fat loss per week (3,500 kcal ≈ 0.45 kg of fat).

Unlike 기초대사량 (Basal Metabolic Rate), which only reflects resting calorie burn, TDEE captures the full picture of your energy needs. The Wikipedia article on Total Daily Energy Expenditure covers the scientific framework underpinning this calculation.

Understanding the Activity Multipliers

The most common source of error in TDEE estimation is inaccurately selecting the activity level. Most people overestimate how active they are. Here is a guide to selecting the right multiplier:

💻
Sedentary (1.2×) — Desk job or study, little to no deliberate exercise. Fewer than 5,000 steps/day. Most remote workers fall here.
🚶
Light Activity (1.375×) — 1–3 light workouts per week (yoga, walking, casual cycling) or a moderately active job (retail, teaching). 5,000–8,000 steps/day.
🏋️
Moderate Activity (1.55×) — 3–5 moderate workouts per week (gym, running, swimming). Most "active" gym-goers still overestimate to the Very Active tier.
🏃
Very Active (1.725×) — 6–7 intense workouts per week, or a physically demanding job (construction, nursing, farming) combined with regular gym sessions.
🏆
Athlete (1.9×) — Two-a-day training sessions or elite competitive athletics with very high training volume. This level is rarely appropriate outside professional sports.

Setting Your Calorie Target: Cutting, Maintenance & Bulking

Once you have your TDEE, apply the appropriate calorie adjustment based on your goal:

🔽
Fat Loss (Cut) — A deficit of 250–500 kcal/day produces sustainable fat loss of 0.25–0.5 kg/week while minimising muscle loss. Larger deficits increase metabolic adaptation risk. Pair with our 칼로리 계산기 for goal-specific targets.
⚖️
Maintenance — Eating at TDEE stabilises weight. This is ideal for athletes maintaining performance, or anyone in a diet break or recomposition phase.
🔼
Muscle Gain (Bulk) — A surplus of 250–500 kcal/day enables muscle protein synthesis while minimising excess fat gain. "Dirty bulking" (large surpluses) rarely increases muscle gain rate and significantly increases fat accumulation.

Macronutrient Split: Allocating Your Calories

Knowing your TDEE is only the first step—distributing those calories across protein, carbohydrates, and fat is equally important:

🤗
Protein: 1.6–2.4 g/kg body weight (critical for muscle retention and satiety)
Fat: 20–35% of total calories (hormonal and neurological function)
Carbohydrates: Remaining calories (primary fuel for exercise and brain function)
1g protein = 4 kcal  |  1g carb = 4 kcal  |  1g fat = 9 kcal

Your 기초대사량 sets the metabolic floor, your TDEE sets your energy budget, and your BMI and body fat percentage track your progress. Together, these tools provide a complete framework for evidence-based weight management.

Frequently Asked Questions About TDEE

How accurate is TDEE calculation?

The Mifflin-St Jeor equation used to compute BMR is accurate within ±10% for most individuals. The bigger source of error is the activity multiplier, which is self-reported. For the most accurate TDEE, track calories and weight for 2–4 weeks and adjust based on observed weight change (if you eat 2,200 kcal/day and are stable, your TDEE is ~2,200 kcal).

Why is my TDEE different from what I thought?

Most people significantly overestimate both their activity level and the calories burned during exercise. Fitness trackers notoriously overstate calorie burn by 20–70%. If you're not losing weight in a calculated deficit, try reducing your estimated activity level by one tier or recalculate using a food diary to ensure accurate calorie tracking.

Does TDEE change when losing weight?

Yes—TDEE decreases as you lose weight for two reasons: (1) you are carrying less mass, so movement costs fewer calories; and (2) metabolic adaptation reduces BMR. This is why recalculating TDEE every 4–8 weeks during a diet is essential to avoid plateaus.

Related Health Calculators

⚡
기초대사량 계산기Your resting calorie baseline before activity
 🔥
칼로리 계산기Goal-specific calorie targets for weight loss or gain
 ⚖️
BMI 계산기Track weight status as you progress toward goals
 📉
체지방률 계산기Monitor body composition beyond the scale
 🎯
이상 체중 계산기Evidence-based target weight by height and sex

References & Further Reading

  1. Mifflin MD, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr, 1990.
  2. Wikipedia contributors. Total Daily Energy Expenditure. Wikipedia, The Free Encyclopedia.
  3. Hall KD, et al. Energy balance and its components: implications for body weight regulation. Am J Clin Nutr, 2012.
  4. Trexler ET, et al. Metabolic adaptation to weight loss: implications for the athlete. J Int Soc Sports Nutr, 2014.