Calculadora TDEE Gratuita
Calcule seu Gasto Energético Total Diário (TDEE) usando 3 fórmulas cientificamente validadas.
1. Choose Formula
2. Your Details
3. Activity Level
Como Este Calculador GDTE Funciona?
Our TDEE calculator offers three scientifically-validated formulas so you can compare results and choose the most accurate estimate for your body type.
Mifflin-St Jeor Formula (Recommended)
Considered the most accurate for the general population. Published in 1990.
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
Harris-Benedict Formula (Classic)
The original BMR formula from 1918, revised in 1984. Widely used but may overestimate for some individuals.
Men: BMR = 88.362 + (13.397 x weight) + (4.799 x height) - (5.677 x age)
Women: BMR = 447.593 + (9.247 x weight) + (3.098 x height) - (4.330 x age)
Katch-McArdle Formula (For Athletes)
Uses lean body mass instead of total weight, making it more accurate for athletic or lean individuals.
BMR = 370 + (21.6 x lean body mass in kg)
Where lean body mass = weight x (1 - body fat percentage / 100)
Related Tools
Perguntas Frequentes
What is TDEE and why does it matter?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, including your basal metabolic rate (BMR) plus all physical activity. Knowing your TDEE is essential for weight management - eat less than your TDEE to lose weight, more to gain weight, or match it to maintain.
Which TDEE formula is most accurate?
The Mifflin-St Jeor formula is considered most accurate for the general population. However, if you know your body fat percentage, the Katch-McArdle formula is more accurate as it accounts for lean body mass. Athletes and very lean individuals should use Katch-McArdle for best results.
What is the Katch-McArdle formula?
The Katch-McArdle formula calculates BMR using lean body mass instead of total weight: BMR = 370 + (21.6 x lean body mass in kg). This makes it more accurate for athletic individuals or anyone who knows their body fat percentage.
How accurate is a TDEE calculator?
TDEE calculators provide a reliable estimate based on validated formulas, typically within 10% accuracy for most people. Individual metabolism can vary, so it's recommended to track your actual results over 2-4 weeks and adjust accordingly.
Should I eat at my TDEE to lose weight?
No, to lose weight you should eat below your TDEE, typically 300-500 calories less per day for sustainable fat loss (about 0.5-1 lb per week). Eating at your TDEE maintains your current weight. For muscle gain, eat 200-300 calories above TDEE.