Calculadora TDEE — Gasto Energético Diario Total
Descubre exactamente cuántas calorías quema tu cuerpo cada día utilizando la fórmula de Mifflin-St Jeor — el estándar de oro para la estimación del BMR. Obtén tus calorías de mantenimiento personalizadas y objetivos de cambio de peso en segundos.
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BMR (kcal/day)
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TDEE — maintenance
| Perder 1 lb/semana (−500 kcal) | -- |
| Perder 0.5 lb/semana (−250 kcal) | -- |
| Mantener peso | -- |
| Ganar 0.5 lb/semana (+250 kcal) | -- |
| Ganar 1 lb/semana (+500 kcal) | -- |
Preguntas comunes
What is TDEE?
TDEE stands for Total Daily Energy Expenditure — the total calories your body burns in a day, including your basal metabolic rate (BMR) plus energy used for physical activity, digestion, and daily movement. It represents your true maintenance calories.
How accurate is this calculator?
The Mifflin-St Jeor formula is the most validated BMR equation and is accurate within about 10% for most people. The biggest uncertainty is the activity multiplier — most people overestimate their activity level. Track your intake and weight for 2–3 weeks to calibrate your personal TDEE.
Can I eat below my BMR?
Eating significantly below your BMR for extended periods risks muscle loss, slowed metabolism, nutrient deficiencies, and hormonal disruption. For most adults, the safe minimums are 1,200 kcal for women and 1,500 kcal for men. Always base your deficit on TDEE, not BMR.
Which activity level should I choose?
Most people underestimate how sedentary they are. If you sit at a desk all day and exercise 3–4 times a week, choose "Lightly active". "Sedentary" means truly desk-bound with no intentional exercise. When in doubt, pick the lower option and adjust after 2 weeks of tracking.