Калькулятор TDEE (суточный расход энергии)
Суточный расход энергии по трём формулам, план под цель, БЖУ и прогноз на 12 недель
Три формулы BMR, все уровни активности, план под цель с БЖУ и прогноз на 12 недель
Оценки для здоровых взрослых, а не медицинская рекомендация. Если вы беременны, вам меньше 18 лет или у вас есть заболевание, проконсультируйтесь с врачом или диетологом, прежде чем менять питание.
Последнее обновление: октябрь 2, 2026
Инструменты, которые делают цифры точными
Оценка TDEE становится вашим реальным числом, только если несколько недель отслеживать питание и вес. Эти три вещи упрощают задачу.
Как партнёр Amazon, мы получаем доход от соответствующих покупок.
What Your TDEE Is Made Of
Total Daily Energy Expenditure is everything your body burns in 24 hours. It has four parts, and the biggest is the one you do nothing to earn:
BMR, about 60-70%
Basal metabolic rate: the energy to keep your heart, brain, organs and temperature running at complete rest.
Digestion, about 10%
The thermic effect of food. Protein costs the most energy to digest, fat the least.
Daily movement
Walking, standing, chores, fidgeting. It varies enormously between people and is the part most often underestimated.
Exercise
Planned training. For most people it is a smaller share of the day than they expect.
A calculator estimates BMR from your size, age and sex, then multiplies it by an activity factor that rolls the other three parts together. That is why the activity level you pick moves the answer more than anything else you enter.
The Three Formulas
| Formula | BMR (kcal/day) | Best for |
|---|---|---|
| Mifflin-St Jeor (1990) | 10 × kg + 6.25 × cm − 5 × age + 5 (men) or − 161 (women) | Most adults; the best-validated general equation |
| Harris-Benedict, revised (1984) | Men: 88.362 + 13.397 × kg + 4.799 × cm − 5.677 × age Women: 447.593 + 9.247 × kg + 3.098 × cm − 4.330 × age | Comparison; tends to run a little high |
| Katch-McArdle | 370 + 21.6 × lean body mass (kg) | Lean or muscular people with a reliable body-fat figure |
The calculator shows all three so you can see how far apart they are for your body. For most people they land within 100-150 kcal of each other; a big gap usually means your build is far from average, which is exactly when Katch-McArdle earns its place.
Activity Factors
| Level | Factor | Typical week |
|---|---|---|
| Sedentary | 1.2 | Desk job, little or no exercise |
| Lightly active | 1.375 | Light exercise 1-3 days a week |
| Moderately active | 1.55 | Moderate exercise 3-5 days a week |
| Very active | 1.725 | Hard exercise 6-7 days a week |
| Extremely active | 1.9 | Physical job plus hard training |
If you are between two levels, choose the lower one. Overestimating activity is the most common reason a calorie target "doesn't work".
Finding Your Real TDEE
Every formula is an estimate built from population averages; your true number can sit 10% either side. The way to find it is simple:
- Eat at the calculated TDEE, consistently, for two to three weeks.
- Weigh yourself each morning under the same conditions and look at the weekly average, not single days.
- If the average holds steady, that intake is your TDEE. If it drifts, adjust by about 7,700 kcal per kg of weekly change, divided by seven (roughly 1,100 kcal a day per kg, or 500 kcal a day per pound).
A kitchen scale makes the intake side accurate; eyeballed portions routinely run 20-30% over what people think they ate.
Limits of Any TDEE Estimate
These equations were built and validated on healthy adults. They are less reliable for teenagers, older adults, very high body-fat levels, athletes in heavy training, and anyone with a medical condition affecting metabolism, such as thyroid disorders. Pregnancy and breastfeeding change energy needs substantially. The 7,700 kcal-per-kilogram figure is a useful approximation, not a fixed law: early weight changes include water and glycogen, and the body adapts to sustained deficits. Use the numbers as a starting point, and talk to a doctor or registered dietitian for anything medical.
Как мы это считаем
- Метод
- BMR by three published equations x activity factor; goal energy at 7,700 kcal per kg
- Формула
-
Mifflin-St Jeor: 10W + 6.25H - 5A + 5 (men) / - 161 (women). Harris-Benedict (Roza & Shizgal 1984): men 88.362 + 13.397W + 4.799H - 5.677A, women 447.593 + 9.247W + 3.098H - 4.330A. Katch-McArdle: 370 + 21.6 x lean mass, lean mass = W x (1 - body fat %). W in kg, H in cm, A in years. TDEE = BMR x 1.2 / 1.375 / 1.55 / 1.725 / 1.9. Daily target = TDEE + weekly change (kg) x 7,700 / 7. Protein 2.0 / 1.6 / 1.8 g per kg (cut / maintain / gain); fat 25% of calories, minimum 0.6 g/kg; carbohydrates fill the rest. - Источник
- Mifflin MD, St Jeor ST et al., Am J Clin Nutr 1990;51:241-7. Roza AM, Shizgal HM, Am J Clin Nutr 1984;40:168-82. Katch-McArdle lean-mass equation (McArdle, Katch & Katch, Exercise Physiology). Activity factors are the standard multipliers used with these equations. Protein range from the International Society of Sports Nutrition position stand (1.4-2.0 g/kg) and later meta-analyses (up to about 2.2 g/kg in a deficit).
- Ограничения
- Equations predict resting needs for healthy adults and carry roughly 10% individual error. The calorie floor (1,200 kcal women, 1,500 kcal men) is common general guidance for unsupervised dieting, not a medical threshold. 7,700 kcal per kg is an approximation: early changes include water and glycogen and metabolism adapts to long deficits. The 12-week projection recomputes TDEE weekly at the projected weight (Katch-McArdle assumes body-fat % stays constant). Not for under-18s, pregnancy, breastfeeding or medical conditions.
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