Calculadora de TDEE
La guía detallada está disponible temporalmente en inglés.
What TDEE is made of
Total daily energy expenditure is your basal metabolic rate (the cost of simply existing, usually 60–75% of the total) plus the energy cost of movement, exercise, and digesting food. Because activity is the only part you control day to day, TDEE is estimated by multiplying BMR — here from the Mifflin-St Jeor equation — by a factor from 1.2 for sedentary routines up to 1.9 for very physical jobs or training.
Using the cut and bulk numbers
Eating roughly 500 kcal below TDEE trims about half a kilo (a pound) of body weight per week, while 300 kcal above supports slow, leaner bulking. Treat both as starting points: energy expenditure adapts as weight and activity change, so re-check your TDEE every few kilos and expect real-world results to wander around the estimate.
Preguntas frecuentes
Why does my TDEE estimate differ from fitness trackers?
Trackers measure heart-rate movement and guess at expenditure, often overestimating by 10–20%. The Mifflin-St Jeor approach starts from your resting metabolism instead. Whichever you use, let two to three weeks of weight data settle the argument.
Should I pick the activity factor before or after starting a program?
Pick the factor that matches what you do now, not what you plan to do. If you start training afterward, either move up a factor or add a portion of the workout calories on top of your sedentary TDEE.
How often should I recalculate?
Every 2–5 kg of weight change, or whenever your routine changes materially. BMR falls as you lose weight, so a TDEE set at the start of a long cut will slowly overstate what you can eat.