La guía de abajo aún no está disponible en español y se muestra en inglés. La calculadora está totalmente traducida.
Cómo usar esta calculadora
- Enter your age, sex, height and weight, and choose your activity level.
- Optionally change the BMR formula. Mifflin–St Jeor is the default.
- Use the TDEE as your maintenance calories. Eat less to lose weight or more to gain.
Fórmula
TDEE multiplies BMR by a physical activity factor that accounts for exercise, non-exercise movement and the thermic effect of food.
TDEE = BMR × activity factor
Factors: 1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 active, 1.9 very active
Example
- BMR 1,699 kcal (man, 30, 175 cm, 75 kg).
- Light activity (exercise 1–3 days/week): 1,699 × 1.375 ≈ 2,336 kcal/day.
Preguntas frecuentes
Which activity level should I choose?
Most people overestimate activity. If you have a desk job and exercise 2–3 times a week, light or moderate is usually appropriate. Adjust based on real-world weight changes.
Is TDEE the same as maintenance calories?
Yes. Eating your TDEE should keep your weight stable on average.
Does a fitness tracker give a better estimate?
Wearables can help estimate activity, but their calorie numbers can be off by 20% or more. Use them as a guide alongside your weight trend.