What to do with the result
Keep the main output, check whether it fits your real situation and adjust the inputs if something feels off. The useful part is turning the result into a concrete action.
Calculadora de calorías de mantenimiento (TDEE) sin humo
Metes peso, altura, edad, sexo y actividad. Te da tu mantenimiento, un rango realista y un plan simple (definir, mantener o volumen) con margen de error explicado.
Calculadora TDEE (mantenimiento)
Metabolismo basal (BMR)
1711 kcal
Mantenimiento (TDEE)
2652 kcal
Definición (-15%)
2255 kcal
Volumen (+10%)
2918 kcal
Macros orientativos (simple, sin cuentos)
- Proteína: 144 g/día
- Grasa: 64 g/día
- Carbo: el resto (varía según objetivo)
Definición
P 144g · G 64g · C 276g
Mantenimiento
P 144g · G 64g · C 375g
Volumen
P 144g · G 64g · C 441g
Nota: esto es una estimación. Si en 2-3 semanas no cambia nada, ajusta ±150-200 kcal y fuera.
Ver guia rapida de caloriasAfter the calculation
Result and next step
A tool helps you make a better decision; it is not magic. Use the result as a starting point and compare it with a guide or comparison before buying, subscribing or changing anything.
Recommendation
If the result points to a clear decision, contrast it with related content. If it does not, do not force a purchase. That is also a valid answer.
Next step
After using this tool, explore more tools in the same topic, read related guides or compare alternatives when there is a buying decision.
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Updated: 2026-05-26