How do I calculate my daily calorie needs?

Your daily calorie needs are calculated using your Basal Metabolic Rate (BMR) multiplied by an activity factor. The Mifflin-St Jeor equation is the most accurate: (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5 for men, or -161 for women.

How many calories should I eat to lose weight?

To lose weight safely (0.5-1kg per week), create a deficit of 500-1000 calories below your TDEE. A moderate 20-25% deficit is recommended for sustainable fat loss while preserving muscle.

What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is calories burned at complete rest. TDEE (Total Daily Energy Expenditure) includes BMR plus all daily activity - exercise, walking, and non-exercise movement.

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Calculadora de Calorías

Calcula tu TMB y TDEE usando la ecuación Mifflin-St Jeor — la fórmula más precisa para la mayoría de personas.

Género

Peso (kg)

Altura (cm)

Edad (años)

Nivel de Actividad

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