Calculadora de TMB y TDEE
Calcula tu tasa metabólica basal y tu gasto calórico diario total a partir de altura, peso, edad y nivel de actividad, con objetivos para definición y volumen.
Cómo usar esta calculadora
- 1Enter your sex, age, height, and weight.
- 2Choose the activity level that matches a typical week — most people overestimate this.
- 3If you know your body fat percentage, add it to switch to the more accurate Katch-McArdle equation.
- 4Use the maintenance figure as a starting point and adjust after two to three weeks of real data.
Cómo funciona
Ecuaciones de TMB y TDEE
Mifflin-St Jeor (hombres): TMB = 10p + 6,25a − 5e + 5 Mifflin-St Jeor (mujeres): TMB = 10p + 6,25a − 5e − 161 Katch-McArdle: TMB = 370 + 21,6 × masa magra (kg) TDEE = TMB × multiplicador de actividad p = kg, a = cm, e = años
La tasa metabólica basal (TMB) es la energía que tu cuerpo consume en reposo absoluto. La ecuación de Mifflin-St Jeor la estima a partir de peso, altura, edad y sexo, y si conoces tu grasa corporal, Katch-McArdle es aún más precisa porque parte de la masa magra. Multiplicar la TMB por un factor de actividad da el TDEE, el total de calorías que gastas al día.
Ejemplo resuelto
Un hombre de 80 kg, 180 cm y 30 años con actividad moderada tiene una TMB de unas 1.780 kcal y un TDEE cercano a 2.760 kcal. Para perder peso a un ritmo sano, restaría unas 500 kcal, apuntando a unas 2.260 kcal al día.
Calculadora de TMB y TDEE: la guía completa
BMR, RMR, and TDEE
Basal metabolic rate is measured under strict conditions: complete rest, no food for twelve hours, a thermally neutral room, immediately after waking. Resting metabolic rate is the same idea measured less strictly, and comes out 5–10% higher. In practice the terms are used interchangeably, and the equations above predict something between the two.
Total daily energy expenditure is everything: BMR plus the energy cost of digestion (about 10% of intake), plus deliberate exercise, plus non-exercise activity — fidgeting, walking to the car, standing. That last component varies enormously between people and is the main reason two people of identical size can have TDEEs several hundred calories apart.
Choosing the right activity multiplier
This is where most estimates go wrong, and the error is nearly always in the same direction. The multipliers describe a whole week, not your best day. Three gym sessions on top of a desk job is "light to moderate", not "active" — a 1.375 to 1.55, not 1.725.
"Very active" at 1.9 means manual labour or twice-daily training, not an enthusiastic hour at the gym. If you have a desk job, your baseline is sedentary and exercise moves you up from there. When in doubt, pick the lower option: it is easier to add calories after two weeks of unwanted weight loss than to explain away a stalled cut.
Using the number to lose or gain weight
A pound of body fat stores roughly 3,500 calories, so a 500-calorie daily deficit predicts about a pound of loss per week. That prediction holds well for the first several weeks and then slows, because a lighter body burns less and the body compensates with reduced spontaneous movement.
For gaining, a surplus of 250–500 calories a day supports muscle growth without excessive fat gain. Beyond that, the extra is mostly stored as fat — muscle can only be built so fast regardless of intake.
Never eat below your BMR for extended periods. It rarely accelerates fat loss and reliably costs lean mass, energy, and adherence.
Why the number is only a starting point
The equations were fitted on populations, and individual metabolic rates scatter around the prediction by 10–15% in each direction. Thyroid function, genetics, past dieting history, sleep, and body composition all shift the real value.
The reliable approach is to treat the estimate as hypothesis one. Eat at the predicted maintenance for two to three weeks, weigh yourself consistently, and take the trend line — not any single day. If weight is stable, the estimate was right. If it moved, adjust by 100–200 calories and repeat. Two weeks of your own data beats any equation.
Preguntas frecuentes
¿Cuál es la diferencia entre la TMB y el TDEE?
La TMB es lo que quemas en reposo total, solo para mantener las funciones vitales. El TDEE incluye además toda tu actividad diaria —moverte, entrenar, trabajar— y es la cifra que debes usar para planificar tu alimentación.
¿Qué déficit de calorías necesito para adelgazar?
Un déficit de unas 500 kcal al día suele producir una pérdida sostenible de alrededor de 0,45 kg por semana. Déficits mayores aceleran la pérdida pero cuestan más de mantener y pueden reducir la masa muscular.
¿Qué ecuación es la más precisa?
Si conoces tu porcentaje de grasa corporal, Katch-McArdle suele ser la más exacta porque se basa en la masa magra. Si no, Mifflin-St Jeor es el estándar recomendado y funciona bien para la mayoría de las personas.