Calculadora TDEE
Calcular Gasto Energético Diario Total para definición, volumen o mantenimiento.
TDEE Calculator
Calculate your Total Daily Energy Expenditure and get personalized calorie recommendations for cutting, bulking, or maintenance
Moderately Active: Moderate exercise 3-5 days/week
Your TDEE
2546
calories/day
Cutting (Fat Loss)
2046
-500 cal/day
≈ -0.5 kg/week
Maintenance
2546
No deficit/surplus
Maintain weight
Bulking (Lean Gain)
2846
+300 cal/day
≈ +0.3 kg/week
Macros for Maintenance
🥩 Protein
112g
448 cal
1.6g/kg body weight
🍞 Carbs
353g
1410 cal
55% of calories
🥑 Fats
76g
687 cal
27% of calories
💡 Tips for Maintenance
- •Monitor your weight weekly - adjust if you see consistent changes
- •Focus on food quality and nutrient-dense choices
- •Continue strength training to maintain muscle mass
- •Establish consistent eating and exercise habits