Calculadora de Calorías y TMB
Calcular TMB, TDEE y necesidades calóricas diarias con desglose de macronutrientes.
BMR & Calorie Calculator
Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) with personalized calorie recommendations
Your BMR (Basal Metabolic Rate)
1643
calories/day at rest
TDEE
2546
Total Daily Energy Expenditure
Moderately Active
Maintenance Calories
2546
To maintain current weight
Same as TDEE
Calorie Goals by Objective
Weight Loss
Mild (-0.25 kg/week):2296
Moderate (-0.5 kg/week):2046
Aggressive (-1 kg/week):1546
Maintenance
Maintain weight:2546
Eat this amount daily to stay at your current weight
Weight Gain (Bulking)
Mild (+0.25 kg/week):2796
Moderate (+0.5 kg/week):3046
Macro Split (40/30/30)
Daily Macros (Grams)
Detailed Macronutrient Breakdown
🥩 Protein (30%)
Grams/day:191g
Calories:764
Per kg body weight:2.7g/kg
🍞 Carbohydrates (40%)
Grams/day:255g
Calories:1018
Primary energy source
🥑 Fats (30%)
Grams/day:85g
Calories:764
Hormone production & vitamins
📊 Formulas Used
Mifflin-St Jeor Formula (1990):
Male: BMR = (10 × weight) + (6.25 × height) - (5 × age) + 5
Female: BMR = (10 × weight) + (6.25 × height) - (5 × age) - 161
Female: BMR = (10 × weight) + (6.25 × height) - (5 × age) - 161
More accurate for modern sedentary lifestyles
TDEE Calculation:
TDEE = BMR × Activity Multiplier (1.55)
⚠️ Important Guidelines
- •Minimum Calories: Women should not go below 1200 cal/day, men below 1500 cal/day without medical supervision
- •Gradual Changes: Sudden calorie restriction can slow metabolism. Aim for gradual adjustments
- •Individual Variation: These are estimates. Monitor your progress and adjust accordingly
- •Quality Matters: Focus on nutrient-dense whole foods, not just calorie counts
- •Consult Professional: For specific health conditions or medical advice, consult a healthcare provider or registered dietitian