Calculadora de TDEE
Calcula tu Gasto Energético Diario Total según tu nivel de actividad
What is TDEE and how do you calculate it?
TDEE (Total Daily Energy Expenditure) is the total calories you burn per day including all activity. It's calculated by multiplying your BMR by an activity factor: Sedentary (×1.2), Light exercise (×1.375), Moderate (×1.55), Active (×1.725), Very active (×1.9). Eat below TDEE to lose weight, above to gain.
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Create Free Account¿Qué es el TDEE?
El Gasto Energético Diario Total (TDEE) es el número total de calorías que quemas en un día. Incluye tu Tasa Metabólica Basal (BMR), el efecto térmico de los alimentos (calorías quemadas al digerir) y la energía utilizada en la actividad física. Conocer tu TDEE es fundamental para lograr cualquier objetivo de composición corporal, ya sea perder grasa, mantener el peso o ganar músculo.
Entendiendo los niveles de actividad
El multiplicador de nivel de actividad influye mucho en tu TDEE. Sedentario (1,2) significa poco o ningún ejercicio y trabajo de oficina. Actividad ligera (1,375) incluye ejercicio suave 1-3 días por semana. Moderado (1,55) significa ejercicio moderado 3-5 días por semana. Activo (1,725) indica ejercicio intenso 6-7 días por semana. Muy activo (1,9) aplica a ejercicio muy intenso o trabajo físico. Sé sincero con tu nivel de actividad para obtener resultados precisos.
Cómo usar tu TDEE
Una vez que conoces tu TDEE, puedes ajustar tu ingesta calórica según tus objetivos. Para perder peso, consume 300-500 calorías por debajo de tu TDEE (nunca bajes de tu BMR). Para ganar músculo, consume 200-500 calorías por encima de tu TDEE con suficiente proteína. Para mantenerte, come cerca de tu TDEE. Pésate semanalmente y ajusta según sea necesario, ya que son estimaciones y los resultados varían de una persona a otra.
BMR vs TDEE: Understanding the Difference
BMR is your resting calorie burn — what your body needs just to survive. TDEE adds your daily activity on top of BMR. Think of BMR as your body's idle fuel consumption and TDEE as total fuel including driving. Never eat below your BMR; use TDEE to set your daily calorie target.
Frequently Asked Questions
How accurate is the TDEE calculator?
TDEE calculators provide a solid estimate, typically within 10% of your actual expenditure. The biggest variable is accurately selecting your activity level. For best results, use the calculator as a starting point, then adjust based on real-world results over 2-3 weeks of tracking your weight.
How many calories should I eat to lose weight?
For sustainable weight loss, eat 300-500 calories below your TDEE. This creates a deficit of about 0.5-1 pound (0.25-0.5 kg) of fat loss per week. Never eat below your BMR, and ensure adequate protein intake (0.7-1g per pound of body weight) to preserve muscle mass.
How many calories should I eat to build muscle?
To build muscle, eat 200-500 calories above your TDEE (a caloric surplus). Combined with progressive resistance training and adequate protein (0.7-1g per pound of body weight), this supports muscle growth while minimizing fat gain. Beginners can start with a smaller surplus of 200-300 calories.
Should I eat the same calories on rest days?
You can keep calories consistent daily or cycle them. Many people eat slightly fewer calories on rest days (at maintenance) and more on training days (at a surplus). The weekly average matters more than daily totals. Consistent eating is simpler and works well for most people.
Why am I not losing weight even at a calorie deficit?
Common reasons include underestimating food intake, overestimating activity level, water retention masking fat loss, or metabolic adaptation. Try tracking food more accurately, recalculating your TDEE with a lower activity level, and give it 2-3 more weeks. Weight loss is rarely linear.