Calculadora de Calorias de Manutenção
- Created by
- Renato Passos, Eng. de Software
- Reviewed by
- Renato Passos, Eng. de Software
Last updated: Apr 18, 2026
Formula
manutenção = TMB × fator
About this calculator
The Maintenance Calorie Calculator estimates how many calories you need to consume daily to maintain your current weight, based on your physical activity level. It multiplies your Basal Metabolic Rate (BMR) by an activity factor to get your Total Daily Energy Expenditure (TDEE). Weight maintenance means calorie intake equals energy expenditure.
To use the calculator, enter your sex, age, weight, height, and activity level (sedentary to very active). BMR is calculated using the Mifflin-St Jeor equation, considered the most accurate for the general population. The result is an estimate; individual variations like body composition and metabolism can affect it. Use the value as a starting point for adjustments.
This calculator is useful for those wanting to maintain weight after a diet, athletes needing a calorie reference, or people curious about their metabolism. It does not replace professional advice. If you aim to lose or gain weight, adjust calories from maintenance (deficit or surplus of 300-500 kcal/day).
Cautions: The activity factor is subjective; choose the one that best describes your routine. People with obesity or high muscle mass may get less accurate estimates. The result is an average; monitor your weight for 2 weeks and adjust as needed. Pregnant or lactating women should consult a dietitian.
Frequently asked questions
What is BMR and how is it calculated?
BMR is Basal Metabolic Rate, the calories your body burns at rest. We use the Mifflin-St Jeor equation, which considers sex, age, weight, and height.
Which activity factor should I choose?
Sedentary: little or no exercise. Light: 1-3 days/week. Moderate: 3-5 days. Active: 6-7 days. Very active: intense daily exercise or physical labor.
Can I use this result to lose weight?
Yes, subtract 300-500 calories to lose weight healthily. But consult a dietitian for a personalized plan.
Is the result accurate for everyone?
It's an estimate. People with fast metabolism or medical conditions may have differences. Monitor your weight to adjust.
Do I need to recalculate if I change weight?
Yes, recalculate every 5-10 kg lost or gained to maintain accuracy.