Calculadora de Calorias Gratis
Calcule suas necessidades caloricas diarias para emagrecimento, manutencao ou ganho de massa usando a equacao de Mifflin-St Jeor.
Enter total height in inches (e.g., 5'10" = 70 inches)
Calorias de Manutenção
2,693
Maintenance Calories vs Weight
Formula
How Daily Calorie Needs Are Estimated
Your body burns calories just keeping you alive. Breathing, circulation, cell repair, brain function. That baseline is your Basal Metabolic Rate (BMR). On top of that, you burn calories through activity: walking, exercising, fidgeting, even digesting food. Your Total Daily Energy Expenditure (TDEE) is BMR multiplied by an activity factor.
The Formula (Mifflin-St Jeor)
Men: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) + 5 Women: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161
Then multiply by your activity level:
We use Mifflin-St Jeor because it's the most accurate for most adults. The American Dietetic Association recommended it over the older Harris-Benedict equation in 2005.
When to Use This
When starting a diet or fitness plan and you need a calorie target. To lose weight, eat 300-500 calories below your TDEE. To gain weight, eat 300-500 above it. A 500 calorie daily deficit produces roughly 1 pound of fat loss per week.
What This Can't Account For
Metabolism varies between individuals by 200-300 calories even at the same weight, height, and activity level. Muscle mass, genetics, hormones, sleep quality, and stress all affect your actual burn rate. Treat this number as a starting point. Track your weight for 2-3 weeks and adjust based on what actually happens.
Common Mistakes
Exemplo Resolvido
A 30-year-old male, 170 lbs, 5'10", moderately active.
- 01Weight in kg: 170 x 0.4536 = 77.1 kg
- 02Height in cm: 70 x 2.54 = 177.8 cm
- 03BMR = 10(77.1) + 6.25(177.8) - 5(30) + 5 = 1,733
- 04TDEE = 1,733 x 1.55 = 2,686 calories/day
Perguntas Frequentes
How many calories should I eat to lose weight?
A moderate deficit of 500 calories below your maintenance level leads to about 1 lb of weight loss per week. Never go below 1,200 calories (women) or 1,500 calories (men) without medical supervision.
How many calories do I need to maintain my weight?
This depends on your age, sex, height, weight, and activity level. The calculator above gives your personalized maintenance number using the Mifflin-St Jeor equation. For most adults, maintenance ranges from 1,600 to 3,000 calories per day.
Does cutting calories slow my metabolism?
Severe calorie restriction can lower BMR over time — a phenomenon called "metabolic adaptation." To minimize this, avoid very low calorie diets, incorporate strength training to preserve muscle, and consider diet breaks or refeeds if in a long-term deficit.
How many calories does exercise burn?
Calorie burn from exercise varies widely. A 155 lb person burns roughly 260 calories in 30 minutes of moderate cycling, 335 calories jogging, and 112 calories walking briskly. The activity factor in this calculator accounts for your overall activity level including exercise.
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