TMB (Taxa Metabólica Basal)
O número de calorias que seu corpo queima em repouso apenas para manter funções básicas como respiração, circulação e produção de células.
Descubra suas necessidades calóricas diárias com nossa calculadora avançada de TMB e TDEE. Obtenha insights personalizados para perda de peso, ganho ou manutenção.
Não calibrado — usando fórmulas padrão. Para máxima precisão, use Katch-McArdle com % de gordura corporal.
Compare resultados usando as fórmulas Mifflin-St Jeor, Harris-Benedict e Katch-McArdle para encontrar a que melhor funciona para você.
Obtenha metas diárias de proteínas, carboidratos e gorduras para corte, manutenção ou volume, com proteína alta o suficiente para proteger a massa magra em um déficit.
Obtenha recomendações em tempo real para perda de peso, ganho e manutenção com projeções detalhadas diárias, semanais e mensais.
O número de calorias que seu corpo queima em repouso apenas para manter funções básicas como respiração, circulação e produção de células.
Seu TMB multiplicado por um fator de atividade. Este é o número total de calorias que você queima em um dia, incluindo exercício e atividades diárias.
Um déficit calórico diário de 500 geralmente resulta em ~1 lb (0,45 kg) de perda de peso por semana. Um superávit de 500 calorias resulta em ~1 lb de ganho de peso por semana.
Your daily energy expenditure has two parts. The first is yourBasal Metabolic Rate (BMR) — the energy your body uses at complete rest to keep organs, breathing, and circulation running. The second is everything you add on top: movement, exercise, digestion, and the cost of simply staying warm. BMR multiplied by an activity factor gives your Total Daily Energy Expenditure (TDEE), which is the number to compare against when you decide how much to eat.
Every calculation below happens locally in your browser. Nothing you type is transmitted or stored on a server.
No equation measures your metabolism directly — they are all population averages fitted to indirect calorimetry data, so any individual can sit meaningfully above or below the prediction. The three options here differ in what they were fitted to and are best treated as a reasonable starting point that you refine with real-world results.
Your BMR is scaled by an activity factor to approximate your TDEE. The multipliers run from 1.2 (little or no exercise) through 1.375, 1.55, 1.725 and 1.9, up to 1.975 for a physical job or very intense training. This is the largest source of error in any calorie estimate, and it is worth being honest about which band you actually fall into — most people overstate their activity level.
Maintenance is simply your TDEE. For weight loss the calculator subtracts 500 kcal per day, and for muscle gain it adds 500 kcal per day. A 500 kcal daily deficit is the familiar rule of thumb behind "about 0.5 kg (1 lb) per week," which is also within the 0.5–1 kg per week range generally recommended for sustainable weight loss.
The projections shown for daily, weekly, and monthly change use the static7,700 kcal ≈ 1 kg (3,500 kcal ≈ 1 lb) rule. Treat them as an initial estimate rather than a straight line: as you lose weight your BMR and TDEE fall, so real-world loss slows over time and requires periodic recalculation.
The calculator will not show a weight-loss target below 1,200 kcal per day. That floor is a guardrail, not a recommendation — if your calculated deficit would put you below it, or if you are pregnant, breastfeeding, under 18, managing diabetes or another medical condition, or have a history of disordered eating, work with a doctor or registered dietitian rather than this tool.
Protein, carbohydrate, and fat targets are derived from body-weight-based recommendations, not fixed percentage splits. Protein is set at 1.6–2.4 g per kg of body weight (or lean mass if body fat % is provided; if BMI > 30 without it, ideal weight + 25 % of the excess is used): 2.0–2.4 g/kg for weight loss, 1.6–2.0 g/kg for maintenance, and 1.8–2.2 g/kg for muscle gain. Fat is set at 0.8 g/kg, with a floor of 20 % of calories. Carbohydrates fill the remaining calories (minimum 0 g); if carbs fall below ~100 g, protein is moved to the low end of its range. All macros use 4 / 4 / 9 kcal per gram and sum to the goal calories. The 1,200 kcal floor for weight loss still applies.
It is a planning tool built on population-average equations. It does not measure your metabolism, it does not account for medical conditions or medications that affect energy expenditure, and it is not medical or dietetic advice. Use the output as a starting point, track your weight and intake over two to three weeks, and adjust by roughly 100–200 kcal at a time based on what actually happens.
Enter your details in the calculator above to see your BMR, TDEE, and macro targets for each goal. The tool is free, requires no account, and runs entirely in your browser.
Not medical advice. Calorie Professor provides general information and estimates based on population-average equations. It is not a substitute for advice from a physician or registered dietitian.