Calculadora de TDEE

What is TDEE?

Total Daily Energy Expenditure (TDEE) is the total number of calories you burn each day. It consists of basal metabolic rate (BMR) that maintains vital functions, plus additional energy spent on physical activity, digestion, and daily tasks. Knowing your TDEE allows you to precisely control body weight - eating less will cause weight loss, eating more will cause weight gain.

Physical activity levels

• Sedentary (1.2) - desk job, no regular exercise
• Lightly active (1.375) - exercise 1-3 days per week, walking
• Moderately active (1.55) - exercise 3-5 days per week
• Active (1.725) - exercise 6-7 days per week, intense training
• Very active (1.9) - heavy daily training or physical work

How to use TDEE?

TDEE is the foundation of nutrition planning. To lose weight, create a 300-500 calorie deficit daily - this will help lose about 0.5 kg per week. For muscle gain, add 200-300 calories while combining with strength training. Remember TDEE is an estimate - monitor results for 2-3 weeks and adjust calories as needed.

Factors affecting metabolism

Metabolism changes with age - after 30 it decreases by about 1-2% per decade. Sleep affects appetite-regulating hormones, lack of sleep increases ghrelin levels. Stress increases cortisol, which promotes fat storage. Also diet-induced thermogenesis (energy for digestion) accounts for about 10% of total energy expenditure.