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Performance & Nutrición

Total Gasto Energético Diario (TDEE)

The most complete tool to calculate how many calories you really burn, considering your workouts and body composition.

Standard Formula: Mifflin-St Jeor

Nutriciónal Planning

Enter your data to calculate your actual expenditure and macronutrient suggestion.

Your Daily Expenditure (Maintenance)
--
Kcal / day

Macro Suggestion (Balanced)

Protein (30%)
Muscle Building
--g
Carbs (40%)
Main Energy
--g
Fats (30%)
Hormones & Health
--g

What makes up your Total Energy Expenditure (TDEE)?

The Total Gasto Energético Diario (TDEE) is the sum of all the calories you burn in 24 hours. Unlike BMR (which is just comatose state), TDEE takes into account how you live your life.

The Total Expenditure Formula:

  • 🔥 BMR (70%): Tasa Metabólica Basal (Vital functions).
  • 🚶 NEAT (15%): Non-Exercise Activity Thermogenesis (walking, typing, standing).
  • 🍽️ TEF (10%): Thermic Effect of Food (energy spent digesting).
  • 🏋️ EAT (5%): Exercise Activity Thermogenesis (gym workout, running).

Why do we use the Katch-McArdle Formula?

If you entered your Porcentaje de Grasa Corporal, our calculator automatically switched to the Katch-McArdle equation. Unlike formulas based only on total weight (like Mifflin-St Jeor), this equation considers only your Lean Mass. This is crucial for athletes, as muscle burns much more calories than fat, making the calculation much more accurate for those who train.