O guia abaixo ainda não está disponível em português e é apresentado em inglês. A calculadora está totalmente traduzida.
Como usar esta calculadora
- Choose your units and enter your age, sex, height and weight.
- Select the activity level that best matches a typical week.
- Choose a goal. A deficit of about 500 kcal per day corresponds to roughly 0.5 kg (1.1 lb) of weight loss per week.
Fórmula
Resting energy (BMR) is estimated with the Mifflin–St Jeor equation, then multiplied by an activity factor to get your maintenance calories (TDEE). Goals add or subtract energy assuming about 7,700 kcal per kilogram of body weight change.
BMR (men) = 10 × kg + 6.25 × cm − 5 × age + 5
BMR (women) = 10 × kg + 6.25 × cm − 5 × age − 161
Calories = BMR × activity factor ± (kg per week × 7,700 / 7)
Example
- 30-year-old man, 175 cm, 75 kg: BMR = 750 + 1,093.75 − 150 + 5 = 1,698.75 kcal.
- Moderately active (× 1.55): maintenance ≈ 2,633 kcal/day.
- To lose 0.5 kg per week: 2,633 − 550 ≈ 2,083 kcal/day.
Perguntas frequentes
How accurate are calorie calculators?
Equations like Mifflin–St Jeor estimate resting energy within about 10% for most people. Track your weight for 2–4 weeks and adjust intake by 100–200 kcal if results differ from what you expect.
What is the minimum I should eat?
General guidance is not to go below about 1,200 kcal per day for women or 1,500 for men without medical supervision. Very low intakes make it hard to meet nutrient needs.
Is the 7,700 kcal per kg rule exact?
No. It is a useful approximation. Actual weight change slows over time as your body adapts and your energy needs fall with your weight.