Cálculo De Quantas Calorias Consumir Para Perder Peso

How to Calculate Calories for Weight Loss

To determine how many calories you should consume to lose weight, follow these steps:

1. Calculate your Basal Metabolic Rate (BMR) using one of the common formulas.
2. Adjust the BMR for your activity level to get your Total Daily Energy Expenditure (TDEE).
3. Create a calorie deficit by consuming fewer calories than your TDEE.
4. Monitor your progress and adjust as needed.

The calculator on this page automates these steps for you. Simply enter your personal details and let the calculator do the math.

BMR and TDEE Explained

Basal Metabolic Rate (BMR)

The BMR is the number of calories your body needs to perform basic functions like breathing, circulation, and cell production while at complete rest. Common formulas for BMR include:

• Mifflin-St Jeor Equation (most accurate for most people)
• Harris-Benedict Equation (older but still used)
• Katch-McArdle Formula (body weight-based)

Total Daily Energy Expenditure (TDEE)

The TDEE accounts for the calories burned through physical activity. It's calculated by multiplying your BMR by an activity factor:

• Sedentary: BMR × 1.2
• Lightly active: BMR × 1.375
• Moderately active: BMR × 1.55
• Very active: BMR × 1.725
• Extremely active: BMR × 1.9

Creating a Calorie Deficit

To lose weight, you need to create a calorie deficit by consuming fewer calories than your TDEE. The amount of weight loss depends on the size of the deficit:

• 500 calorie deficit: ~0.5 kg (1 lb) per week
• 1000 calorie deficit: ~1 kg (2.2 lbs) per week
• 1500 calorie deficit: ~1.5 kg (3.3 lbs) per week

Worked Example

Let's calculate the daily calorie needs for a 30-year-old woman who is 165 cm tall, weighs 60 kg, and is moderately active:

1. Calculate BMR using Mifflin-St Jeor:
   BMR = (10 × 60) + (6.25 × 165) - (5 × 30) - 161 BMR = 600 + 1031.25 - 150 - 161 BMR = 1320.25 kcal/day
2. Calculate TDEE (moderately active):
   TDEE = 1320.25 × 1.55 TDEE = 2043.44 kcal/day
3. Create a 500 calorie deficit:
   Daily calorie intake = 2043.44 - 500 Daily calorie intake = 1543.44 kcal/day

This woman should consume approximately 1543 calories per day to lose about 0.5 kg per week.