Calculadora TDEE
Calcular Gasto Energético Diário Total para definição, ganho de massa ou manutenção.
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