Calcular calorias diárias

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.

Como calcular as necessidades calóricas diárias?

As necessidades calóricas são estimadas pela equação de Mifflin-St Jeor. Para homens: TMB = 10 × peso + 6,25 × altura − 5 × idade + 5. Para mulheres: TMB = 10 × peso + 6,25 × altura − 5 × idade − 161.

Défice e excedente calórico

1 kg de gordura corporal contém cerca de 7.700 kcal. Um défice diário de 500 kcal produz uma perda de ~0,5 kg por semana. Use a nossa Calculadora de IMC em conjunto.