Whether your goal is losing fat, gaining muscle, or staying exactly where you are, everything starts with one number: your Total Daily Energy Expenditure (TDEE) — the calories your body burns in a typical day. This calculator estimates it from your age, sex, height, weight, and activity level, then shows targets for maintaining, losing, or gaining weight.
Cómo funciona
First it computes your Basal Metabolic Rate (BMR) — the energy you burn at complete rest — using the Mifflin-St Jeor equation, the formula research has found most accurate for the general population. It then multiplies BMR by an activity factor from 1.2 (sedentary) to 1.9 (very active). The lose/gain targets adjust by 500 calories per day, which corresponds to roughly 0.5 kg per week.
La fórmula
Weight in kg, height in cm, age in years; s is +5 for men and −161 for women. Activity factors: 1.2 sedentary, 1.375 light, 1.55 moderate, 1.725 active, 1.9 very active.
Ejemplo resuelto
A 30-year-old man, 170 cm and 70 kg: BMR = 10×70 + 6.25×170 − 5×30 + 5 = 1,618 calories. With moderate activity (×1.55), TDEE ≈ 2,508 calories — so about 2,008 to lose half a kilo weekly, or 3,008 to gain it.
Preguntas frecuentes
Which activity level should I pick?
Most people overestimate. Count only structured exercise: desk job with no workouts is sedentary; 3–5 real sessions per week is moderate. When in doubt, pick the lower level and adjust based on real-world results after 2–3 weeks.
Why did my weight loss stall on the same calories?
As you lose weight, your BMR drops (a smaller body burns less) and the body adapts. Recalculate every 4–5 kg of change and adjust your target accordingly.
Is a 500-calorie deficit safe for everyone?
It's a common, moderate starting point, but very low targets are not appropriate for everyone. Anyone with a medical condition, a history of disordered eating, or a lot of weight to change should set targets with a professional.
These figures are statistical estimates, not medical advice. Consult a healthcare or nutrition professional before major dietary changes.