TDEE計算機 — 総日常エネルギー消費量
Mifflin-St Jeor式を使用して、あなたの体が毎日消費するカロリーを正確に知りましょう — BMR推定のゴールドスタンダードです。パーソナライズされた維持カロリーと体重変化目標を数秒で取得できます。
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BMR (kcal/day)
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TDEE — maintenance
| 週に1ポンド減少 (−500 kcal) | -- |
| 週に0.5ポンド減少 (−250 kcal) | -- |
| 体重を維持 | -- |
| 週に0.5ポンド増加 (+250 kcal) | -- |
| 週に1ポンド増加 (+500 kcal) | -- |
よくある質問
What is TDEE?
TDEE stands for Total Daily Energy Expenditure — the total calories your body burns in a day, including your basal metabolic rate (BMR) plus energy used for physical activity, digestion, and daily movement. It represents your true maintenance calories.
How accurate is this calculator?
The Mifflin-St Jeor formula is the most validated BMR equation and is accurate within about 10% for most people. The biggest uncertainty is the activity multiplier — most people overestimate their activity level. Track your intake and weight for 2–3 weeks to calibrate your personal TDEE.
Can I eat below my BMR?
Eating significantly below your BMR for extended periods risks muscle loss, slowed metabolism, nutrient deficiencies, and hormonal disruption. For most adults, the safe minimums are 1,200 kcal for women and 1,500 kcal for men. Always base your deficit on TDEE, not BMR.
Which activity level should I choose?
Most people underestimate how sedentary they are. If you sit at a desk all day and exercise 3–4 times a week, choose "Lightly active". "Sedentary" means truly desk-bound with no intentional exercise. When in doubt, pick the lower option and adjust after 2 weeks of tracking.