Calorías de Mantenimiento: Guía Definitiva y Cálculo Preciso
Published on · Updated on
Las fórmulas son un punto de partida. La clave está en la verificación y ajuste constante con tu peso y seguimiento de ingesta. Descubre cómo hacerlo.
Knowing your real maintenance calories is the most valuable data point in your nutrition: from there, everything else (deficit, surplus, recomp) builds itself.
The formula + verification method
Formulas have an average error of ±15 %. The right approach combines a formula as a starting point with real-world verification over 2-3 weeks.
Step 1: Estimate with a formula
Calculate your TDEE with Mifflin-St Jeor + activity factor. For example, 30-year-old man, 80 kg, 180 cm, moderate activity: BMR 1780, TDEE 2759 kcal.
Step 2: Eat exactly those calories for 14-21 days
Weigh food on a scale. Log everything in an app (Cronometer, MyFitnessPal). No eyeball estimates. No exceptions: Saturday binge eating skews the whole measurement.
Step 3: Weigh yourself every morning fasted
Record your weight when you wake up, after using the bathroom, with no clothes on. Use a 7-day rolling average to smooth out hydration and glycogen fluctuations.
Step 4: Adjust based on the trend
After 21 days, compare the rolling average from week one with week three.
| Weight change | Interpretation | Adjustment |
|---|---|---|
| +0.5 kg or more | You ate above maintenance | Lower by 200-300 kcal |
| −0.5 to +0.5 kg | You hit your maintenance | Stay put |
| −0.5 kg or more | You were in a deficit | Raise by 200-300 kcal |
Common mistakes when estimating calories
- Not weighing oils and sauces (can hide 300 kcal).
- Eyeballing portions instead of using a scale.
- Forgetting 'flexible' weekends that shift your weekly balance.
- Using a static maintenance TDEE after a major weight change.
About this guide
- Last reviewed
- . We review content at least once a year, and sooner if relevant literature comes out. Update policy.
- How it is verified
- We prioritize meta-analyses, systematic reviews and official positions (ISSN, ACSM, EFSA, WHO, Cochrane). Full methodology · topic: Nutrición y calorías.
- Conflicts of interest
- Some product links are affiliate links from Amazon España and earn us a small commission at no extra cost to you. How we fund the project.
- Medical disclaimer
- Educational content. Does not replace consultation with a healthcare professional. More detail.
Spotted an error in a formula or recommendation? Email us at jesus.narvaez.tames@hotmail.com. Corrections are published as an updated note on the guide.
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