Calcular calorías diarias

Your daily calorie requirement is not a fixed number — it is a dynamic figure shaped by your age, sex, height, weight and, most critically, your physical activity level. Our calorie calculator uses the scientifically validated Mifflin-St Jeor equation, currently regarded as the most accurate formula for estimating Basal Metabolic Rate (BMR), then applies an activity multiplier to yield your Total Daily Energy Expenditure (TDEE). Whether your goal is weight loss, muscle gain or maintenance, this number is your nutritional north star.

Calorie management and weight monitoring work hand in hand. If you have not yet checked your Body Mass Index (BMI), we recommend doing so first — your BMI provides essential context for interpreting your calorie needs and setting realistic, healthy goals. Together, these two metrics form the core of any evidence-based nutrition plan.

Hydration is another dimension of health that calorie counters often overlook. Water plays a crucial role in metabolism and satiety. Our Daily Water Intake Calculator can determine the ideal amount of water to complement your dietary plan — because true wellness is always holistic.

¿Cómo se calcula el gasto calórico diario?

Las necesidades calóricas diarias se estiman con la ecuación de Mifflin-St Jeor, que calcula la Tasa Metabólica Basal (TMB) y la multiplica por un factor de actividad. Para hombres: TMB = 10 × peso + 6,25 × altura − 5 × edad + 5. Para mujeres: TMB = 10 × peso + 6,25 × altura − 5 × edad − 161.

Déficit y superávit calórico

1 kg de grasa corporal contiene aproximadamente 7.700 kcal. Un déficit diario de 500 kcal produce una pérdida de ~0,5 kg por semana. Use nuestra Calculadora de IMC junto con este resultado.