Calculadora de Calorías Diarias y TDEE
Calcula tus calorías de mantenimiento (TDEE), tu metabolismo basal (BMR) y los objetivos para perder peso o ganar músculo.
Your Body & Activity Profile
Biometrics used for precise metabolic rate estimation.
Energía necesaria para mantener tu peso actual.
Objetivos Calóricos según tu Meta
Distribución de Macronutrientes
Target daily grams based on maintenance calories (2168 kcal).
Comprende tu Gasto Energético Total (TDEE)
Resumen: El TDEE representa las calorías totales que tu cuerpo quema al día. Un déficit calórico promueve la quema de grasa corporal, mientras que un superávit fomenta la ganancia muscular.
Your Total Daily Energy Expenditure (TDEE) encompasses Basal Metabolic Rate (BMR, 60–70%), the Thermic Effect of Food (TEF, ~10%), Non-Exercise Activity Thermogenesis (NEAT, 15%), and Exercise Energy Expenditure (EEE, 5–15%).
Physical Activity Level (PAL) Multipliers & Daily Step Targets
How activity multipliers scale baseline BMR to calculate exact daily maintenance calories:
| Activity Level Tier | PAL Multiplier | Daily Step Equivalent | Weekly Exercise Routine |
|---|---|---|---|
| Sedentary | 1.200 × BMR | < 5,000 steps/day | Desk job, minimal purposeful walking |
| Light Activity | 1.375 × BMR | 5,000 – 7,500 steps/day | 1 to 3 days/week of light cardio or yoga |
| Moderate Activity | 1.550 × BMR | 7,500 – 10,000 steps/day | 3 to 5 days/week of gym resistance training or running |
| Very Active | 1.725 × BMR | 10,000 – 14,000 steps/day | 6 to 7 days/week of vigorous athletic training |
| Extra Active / Athlete | 1.900 × BMR | > 15,000 steps/day | Physical labor job or 2x/day competitive training |
Fórmula de Mifflin-St Jeor
El estándar clínico de mayor precisión para determinar el gasto calórico basal en adultos.