The utility model provides a tuned mass damper, which is characterized in that a mass body is slidably connected with a first-stage mounting plate along the X direction, and the first-stage mounting plate is slidably connected with a second-stage mounting plate along the Y direction; supporting frames are fixedly arranged at the positions, corresponding to the four side faces of the mass body, ofthe second-stage mounting plate, or supporting frames are fixedly arranged at the positions, corresponding to the four side faces of the mass body, of the second-stage mounting plate and the first-stage mounting plate; springs are arranged between the mass body and the four support frames; an adjustable damper is arranged between the mass body and at least one supporting frame in the X direction,and an adjustable damper is arranged between the mass body and at least one supporting frame in the Y direction; or an adjustable damper is arranged among the mass body, the primary mounting plate andthe secondary mounting plate. By the adoption of the structure, damping vibration attenuation in the X direction and the Y direction can be achieved, the stress structure is good, and harmful component force is small. Active adjustment of damping can be achieved by changing parameters. The method is especially suitable for the fields of damping and wind resistance and structural vibration control.