Daily Caloric Expenditure
Estimate how many calories your body burns per day based on your activity level.
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Daily Caloric Expenditure
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Os resultados são baseados em tabelas de equivalência padrão e podem variar.
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Sua ferramenta completa para qualquer conversão: de sapatos a calorias, de metros a watts. Simples, rápido e preciso.
Understand the concept
Daily calorie expenditure is an estimate of how much energy (calories) your body uses throughout the day, adding resting metabolism and activities. It is useful for planning weight maintenance, loss or gain.
Total expenditure generally starts from BMR (Basal Metabolic Rate) and applies an activity factor. The more intense and frequent the routine (physical work, training, commuting), the greater the factor.
Practical example: if your BMR is 1,700 kcal/day and you are moderately active, a factor of 1.55 results in 1,700 × 1.55 ≈ 2,635 kcal/day. This is a starting point, not an absolute truth.
In practice, actual expenditure varies with sleep, stress, temperature, training consistency and metabolic adaptation over time.
Use the result to plan: maintenance (close to estimated expenditure), moderate deficit (below) or surplus (above), always accompanied by body signals and, if possible, professional guidance.
How to use this tool
- Enter your details and select your activity level.
- Read your daily calorie expenditure as an estimate.
- If you are on target (lose/win), adjust your intake with a moderate margin.
- Track for 2–4 weeks and refine based on actual results.
FAQ
Is this the same thing as TMB?
No. BMR is spent at rest; daily expenditure includes activities.
Which activity factor should I choose?
Choose the one that comes closest to your real routine (work, training and movement during the day).
Why does my actual spending seem lower/higher?
Sleep, stress, metabolic adaptation, and under/overestimation of activity change the outcome.
Can I use it to lose weight?
Yes as a reference. Avoid extreme deficits and prioritize consistency.
Is the result valid for anyone?
It’s a population estimate; athletes, the elderly and specific conditions require more care.
Are watches and apps more accurate?
Not always. They also estimate and can make mistakes depending on the sensor and use.
Technical notes
Base técnica
Fórmula: TMB = (10×Peso + 6,25×Altura − 5×Idade + c); TDEE = TMB × Fator_atividade (1,2–1,9). Unidade e escopo: estimamos a TMB (Mifflin–St Jeor) e multiplicamos por um fator de atividade para obter o gasto diário (TDEE); no modo alimentos, exibimos kcal/100g a partir de uma base interna de composição.
Referência
Mifflin–St Jeor (1990) para TMB; fatores de atividade são prática comum em calculadoras de TDEE; para composição, bases públicas como USDA FoodData Central quando aplicável.