Metabolic Parameters
칼로리 및 기초대사량 계산기 — 일일 총 에너지 소비량 (TDEE) | Cruse
Mifflin-St Jeor 공식으로 기초대사량(BMR)과 일일 활동 대사량(TDEE)을 계산하여 다이어트 및 근육 증가 칼로리를 설정하세요.
도구 사용 방법
Enter Biometrics & Activity Level
Input your biological sex, age, height, body weight, and select your weekly physical exercise activity multiplier.
Inspect BMR & Daily Maintenance
Review your Basal Metabolic Rate (calories burned completely at rest) and your Total Daily Energy Expenditure (TDEE).
Choose Goal & Macro Breakdown
Review recommended caloric targets for fat loss, maintenance, or muscle gain, and examine your personalized protein, carb, and fat gram targets.
기술 사양 및 표준
| Parameter / Standard | Specification |
|---|---|
| Metabolic Formula | Mifflin-St Jeor Equation (clinical gold standard recognized by ADA) |
| Secondary Reference | Revised Harris-Benedict Equation for comparative baseline assessment |
| Activity Factors | Sedentary (1.20), Light (1.375), Moderate (1.55), Active (1.725), Very Active (1.90) |
| Calorie Deficit Levels | Mild Deficit (-250 kcal/day) & Moderate Deficit (-500 kcal/day ~ 0.5kg/week) |
| Calorie Surplus Levels | Lean Bulk (+250 kcal/day) & Hypertrophy Surplus (+500 kcal/day) |
| Macronutrient Split | Standard Balanced Split: 30% Protein (4 kcal/g), 40% Carbohydrates (4 kcal/g), 30% Fats (9 kcal/g) |
| Client Privacy | 100% In-Browser. No personal health metrics or dietary targets leave your device. |
자주 묻는 질문
What is the difference between BMR and TDEE?
Basal Metabolic Rate (BMR) is the baseline number of calories your body burns purely to keep you alive in a resting state (breathing, cellular repair, organ function). Total Daily Energy Expenditure (TDEE) adds the energy needed for physical movement, exercise, and the thermic effect of food. TDEE is your true daily maintenance intake.
Why is the Mifflin-St Jeor equation preferred over Harris-Benedict?
Extensive clinical trials by the Academy of Nutrition and Dietetics have demonstrated that the Mifflin-St Jeor formula is within 10% of measured resting metabolic rate for the vast majority of non-obese and obese individuals, whereas older Harris-Benedict formulas tend to overestimate caloric needs by 5% or more.
How many calories do I need to cut to lose 1 pound (or 0.5 kg) of fat?
One pound of human adipose body fat stores roughly 3,500 kilocalories of energy. Creating a daily caloric deficit of 500 calories below your TDEE produces a weekly deficit of 3,500 kcal, yielding approximately 1 pound (0.45 kg to 0.5 kg) of fat loss per week safely and sustainably.
How are the macronutrients (protein, carbs, fats) calculated?
Protein and carbohydrates yield approximately 4 kilocalories per gram, while dietary fats provide 9 kilocalories per gram. The calculator applies clinical balance guidelines (30% protein for muscle preservation, 40% carbs for athletic glycogen, 30% healthy fats for hormone production) to translate your daily calorie target directly into gram quantities.