TDEE 계산기 (총 일일 에너지 소비량)

What is TDEE and why does it matter?

Your Total Daily Energy Expenditure is the total number of calories your body burns in a 24-hour day. It sums four parts:

• BMR (Basal Metabolic Rate) — the calories you burn at complete rest. Roughly 60–70% of total expenditure for most adults.
• TEF (Thermic Effect of Food) — the calories spent digesting and processing what you eat. About 10% of total expenditure, with protein costing more to process than fat or carbs.
• EAT (Exercise Activity Thermogenesis) — calories spent on intentional training. Highly variable, but typically 5–15% of TDEE for most lifters.
• NEAT (Non-Exercise Activity Thermogenesis) — everything else: walking, standing, fidgeting, posture-keeping. Can range from 100 kcal/day in a fully sedentary office worker to 800+ kcal/day in a delivery driver. NEAT is the single biggest reason two people with identical BMRs end up with very different TDEEs.

TDEE matters because energy balance determines body composition. Eat above TDEE and you gain weight; below TDEE and you lose. Knowing your TDEE accurately turns nutrition from guesswork into a tunable lever.

The formula behind the calculator

We use the Mifflin-St Jeor equation (1990) for BMR — currently the most accurate predictive equation for non-athletes:

Men:   BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161

We then multiply BMR by an activity factor to get TDEE:

Activity level	Multiplier	Description
Sedentary	1.2	Little to no exercise; desk job
Light	1.375	Light exercise 1–3 days/week
Moderate	1.55	Moderate exercise 3–5 days/week
Active	1.725	Hard exercise 6–7 days/week
Very active	1.9	Twice-daily training; physical labor

A worked example

A 30-year-old man, 80 kg, 180 cm who lifts four days a week and walks his dog daily:

• BMR: 10 × 80 + 6.25 × 180 − 5 × 30 + 5 = 800 + 1125 − 150 + 5 = 1780 kcal
• TDEE: 1780 × 1.55 = 2759 kcal

A 28-year-old woman, 65 kg, 168 cm who lifts three days a week with a sedentary office job:

• BMR: 10 × 65 + 6.25 × 168 − 5 × 28 − 161 = 650 + 1050 − 140 − 161 = 1399 kcal
• TDEE: 1399 × 1.375 = 1924 kcal

How to choose the right activity factor

This is where most TDEE estimates go wrong. Be honest:

• Sedentary (1.2) — You drive to work, sit all day, drive home, watch TV. Even one short walk daily moves you to Light.
• Light (1.375) — Office worker who hits the gym 1–3 times a week. Most beginner lifters live here.
• Moderate (1.55) — Trains hard 3–5 days/week. Walks regularly but doesn’t have a physically demanding job.
• Active (1.725) — Trains 6–7 days/week, OR has a physically demanding job (server, nurse, warehouse), OR averages 12,000+ steps/day.
• Very active (1.9) — Trains twice daily, OR has a physical job AND trains hard, OR is a competitive endurance athlete.

A common mistake: a desk worker who lifts hard four days a week picks “Active” because the gym sessions feel intense. They are not Active — they are Moderate. The activity multiplier accounts for the whole week, not for the gym hour.

Cut, maintain, lean-bulk, bulk

Once you know your TDEE, three simple offsets define your nutrition phase:

• Cut (fat loss): TDEE − 500 kcal/day → roughly 0.45 kg / 1 lb per week of fat loss. Floor at 1200 kcal for women and 1500 kcal for men to protect performance and recovery.
• Lean bulk: TDEE + 200–300 kcal/day → roughly 0.2–0.3 kg per week. Maximum recommended for most lifters past their first year.
• Aggressive bulk: TDEE + 500 kcal/day → roughly 0.45 kg / 1 lb per week. Reserve for true beginners or recovering athletes.
• Maintain: TDEE ± 0 kcal/day. Use during deloads, around competitions, or when you simply want to stop chasing the scale.

How to verify your TDEE in real life

Trust math less, trust the scale more:

1. Eat your calculated TDEE for 14 days.
2. Weigh yourself every morning, fasted, after using the bathroom. Average the seven daily weights at the start and the seven at the end.
3. If average weight changed by < 0.3 kg, your TDEE is correct.
4. If you gained > 0.3 kg, drop daily intake by 100 kcal and repeat.
5. If you lost > 0.3 kg, add 100 kcal and repeat.

After two iterations, you’ll usually be within ±50 kcal of your real maintenance — accurate enough for any nutrition phase.

When the formula is least accurate

• Very high body-fat percentages. Mifflin-St Jeor overestimates BMR for individuals over ~35% body fat because lean mass scales sub-linearly with total mass. Use the Katch-McArdle formula instead (it uses lean body mass directly).
• Highly muscular athletes. Mifflin-St Jeor underestimates by 5–10% for lifters with > 90 kg lean mass. Again, Katch-McArdle is more accurate when you know your body fat percentage.
• Older adults (65+) and adolescents. The multipliers were validated mostly on 19–60 year olds.
• Very-low-calorie diet (VLCD) periods. Adaptive thermogenesis can shave 10–15% off measured TDEE after extended deficits. Re-estimate sooner, not later.