Calculadora de Gasto Energético Total (TDEE)
El TDEE (Total Daily Energy Expenditure o Gasto Energético Total Diario) es el total de calorías que quemas al día, incluyendo el metabolismo basal (TMB) más la energía gastada en actividad física. Conocer tu TDEE es esencial para alcanzar cualquier objetivo corporal.
Esta calculadora usa la ecuación de Mifflin-St Jeor para estimar tu TMB y lo multiplica por el factor de actividad correspondiente. Para perder peso, consume entre 300 y 500 kcal menos que tu TDEE; para ganar músculo, entre 250 y 500 kcal más.
TDEE Calculator
Free TDEE calculator — calculate your Total Daily Energy Expenditure using the Mifflin-St Jeor formula with BMR, macro breakdown, cutting and bulking calories.
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Total Daily Energy Expenditure (TDEE) is the total calories burned in 24 hours, comprising BMR (~60–70%), NEAT (~15–30%), TEF (~10%), and EAT (~5–15%). The Mifflin-St Jeôr formula estimates BMR: 10×kg + 6.25×cm − 5×age + 5 (men), −161 (women). TDEE = BMR × activity multiplier (1.2 sedentary to 1.9 extra active). For fat loss, a 300–500 kcal/day deficit preserves lean mass; for a lean bulk, a 200–300 kcal surplus minimises fat gain. Recalculate every 4–6 weeks as weight and NEAT change. NEAT can vary by up to 2,000 kcal/day between individuals.
🔥 TDEE Calculator — Complete Guide
Reviewed by CalculatorApp.me Health Editorial Team · Updated June 2026 · 10 min read
How TDEE Is Calculated
Total Daily Energy Expenditure (TDEE) is the total calories your body burns in 24 hours. It is calculated as: TDEE = BMR × Activity Multiplier.
The Mifflin-St Jeor formula (1990) is the most accurate for estimating BMR in non-athletes: Men: BMR = 10 × kg + 6.25 × cm − 5 × age + 5. Women: BMR = 10 × kg + 6.25 × cm − 5 × age − 161. This is then multiplied by an activity factor (PAL: physical activity level) ranging from 1.2 (sedentary) to 1.9 (very active).
TDEE changes as weight, age, and activity level change. The most common mistake: using the same TDEE calculation throughout a weight loss journey. Recalculate every 4–6 weeks as your body weight changes, because lighter bodies burn fewer calories at rest.
TDEE Components
- ▸BMR (60–70%): Resting metabolic rate — calories burned at complete rest
- ▸TEF (10%): Thermic effect of food — digesting & absorbing calories
- ▸NEAT (15–30%): Non-exercise activity — fidgeting, walking, standing
- ▸EAT (5–15%): Exercise activity thermogenesis — planned workouts
- ▸NEAT varies most — key lever for weight management outside exercise
Activity Multipliers (PAL Values)
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Desk job, little or no exercise; minimal daily movement |
| Lightly Active | 1.375 | Light exercise 1–3 days/week; some walking during day |
| Moderately Active | 1.55 | Moderate exercise 3–5 days/week; active commute or job |
| Very Active | 1.725 | Hard exercise 6–7 days/week; physically demanding work |
| Extra Active | 1.9 | Very hard daily exercise plus physical job; 2x/day training |
Most people overestimate their activity level. When in doubt, choose one level lower — it is easier to eat up than to restrict further.
TDEE Myths vs Facts
Frequently Asked Questions
What is the difference between TDEE and BMR?›
BMR (Basal Metabolic Rate) is the calories burned at complete rest — just to maintain basic biological functions (breathing, heartbeat, organ function). TDEE includes BMR plus all additional energy expended during the day: digestion (TEF), movement (NEAT), and exercise (EAT). TDEE is always higher than BMR.
How accurate is a TDEE calculator?›
TDEE calculations are estimates with ±10–20% error for individuals. Activity multipliers add the largest source of error. For best accuracy: 1) track actual food intake for 2–3 weeks while weight is stable, 2) that intake equals your true TDEE. Adjustments based on real weight change data beat any formula.
What calorie deficit should I aim for?›
A 300–500 kcal/day deficit produces ~0.3–0.5 kg/week of weight loss while preserving muscle mass when combined with adequate protein. Larger deficits (500–750 kcal/day) are appropriate when BMI is above 30. Deficits above 1,000 kcal/day should only be done under medical supervision.
What calorie surplus should I use to build muscle?›
A modest surplus of 200–300 kcal/day (lean bulk) minimizes fat gain while supporting muscle protein synthesis. Larger surpluses (500+ kcal/day) increase fat gain proportionally without meaningfully accelerating muscle gain beyond physiological rate (~0.5–1.0 kg muscle/month for natural trainees).
Why has my weight loss stalled on the same calories?›
Weight loss stalls because TDEE decreases as body weight drops (lighter body burns fewer calories) and NEAT often decreases unconsciously. Recalculate TDEE at your current weight. You may need to reduce intake by 100–200 kcal/day or add 30 minutes of additional movement per day.
Does muscle really burn more calories than fat?›
Yes, but the effect is modest. Each kg of muscle burns approximately 13–14 kcal/day at rest vs. ~4–5 kcal/day for fat. Adding 5 kg of muscle increases BMR by ~45–50 kcal/day. The main benefit of resistance training for metabolism is preserving muscle mass during a deficit, not creating large caloric burns.
How does age affect TDEE?›
BMR decreases by approximately 1–2% per decade after age 20, primarily due to decreasing muscle mass (sarcopenia). Total TDEE decline averages ~7–10 kcal/day per year in sedentary adults. Resistance training can largely offset age-related metabolic decline by preserving lean muscle mass.
Should I eat back calories burned during exercise?›
For TDEE-based tracking: only if you used a sedentary or lightly active multiplier that doesn't account for your exercise. For most people using a moderate activity multiplier, exercise is already included in TDEE. Apps like MyFitnessPal add exercise calories on top — which leads to double-counting if you used an active TDEE multiplier.
References & Further Reading
- • Mifflin MD et al. — A new predictive equation for resting energy expenditure in healthy individuals, Am J Clin Nutr 1990;51(2):241-247
- • Levine JA — Non-exercise activity thermogenesis (NEAT), Best Practice & Research Clin Endocrinol Metab 2002;16(4):679-702
- • Hall KD et al. — Calorie for Calorie, Dietary Fat Restriction Results in More Body Fat Loss than Carbohydrate Restriction, Cell Metabolism 2015;22(3):427-436
- • IOM — Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Protein, and Amino Acids, National Academies (2005)
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