Calculadora de Calorias e TDEE
Calcule suas calorias de manutenção, taxa metabólica basal (TMB) e metas exatas para perda de gordura ou ganho de massa.
Your Body & Activity Profile
Biometrics used for precise metabolic rate estimation.
Calorias necessárias para manter seu peso atual.
Metas Calóricas por Objetivo
Divisão de Macronutrientes Recomendada
Target daily grams based on maintenance calories (2168 kcal).
Entendendo o TDEE e o Balanço Calórico
Resumo: O TDEE é a quantidade total de calorias queimadas pelo seu corpo diariamente. O déficit calórico promove a queima de gordura.
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
Padrão de excelência clínica para cálculo do gasto metabólico em adultos.