Calculadora de TMB e TDEE
Calcule a sua taxa metabólica basal e o gasto calórico diário total a partir de altura, peso, idade e nível de atividade, com metas para definição e ganho de massa.
Como 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.
Como funciona
Equações de TMB e TDEE
Mifflin-St Jeor (homens): TMB = 10p + 6,25a − 5i + 5 Mifflin-St Jeor (mulheres): TMB = 10p + 6,25a − 5i − 161 Katch-McArdle: TMB = 370 + 21,6 × massa magra (kg) TDEE = TMB × multiplicador de atividade p = kg, a = cm, i = anos
A taxa metabólica basal (TMB) é a energia que o corpo gasta em repouso absoluto. A equação de Mifflin-St Jeor a estima a partir de peso, altura, idade e sexo; se você souber o seu percentual de gordura, a Katch-McArdle é ainda mais precisa por partir da massa magra. Multiplicar a TMB por um fator de atividade dá o TDEE, o total de calorias gastas por dia.
Exemplo resolvido
Um homem de 80 kg, 180 cm e 30 anos com atividade moderada tem uma TMB de cerca de 1.780 kcal e um TDEE próximo de 2.760 kcal. Para emagrecer de forma saudável, subtrairia cerca de 500 kcal, mirando aproximadamente 2.260 kcal por dia.
Calculadora de TMB e TDEE: o guia completo
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.
Perguntas frequentes
Qual é a diferença entre TMB e TDEE?
A TMB é o que você queima em repouso total, apenas para manter as funções vitais. O TDEE inclui também toda a sua atividade diária — locomoção, treino, trabalho — e é o número que você deve usar para planejar a alimentação.
Que déficit de calorias preciso para emagrecer?
Um déficit de cerca de 500 kcal por dia costuma gerar uma perda sustentável de aproximadamente 0,45 kg por semana. Déficits maiores aceleram a perda, mas são mais difíceis de manter e podem reduzir a massa muscular.
Qual equação é a mais precisa?
Se você souber o seu percentual de gordura corporal, a Katch-McArdle costuma ser a mais exata por se basear na massa magra. Caso contrário, a Mifflin-St Jeor é o padrão recomendado e funciona bem para a maioria das pessoas.