Calculadora De Calorías Diarias Para Perder Peso

This calculator helps you determine your daily calorie needs to achieve a healthy weight loss. By understanding your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE), you can create a personalized nutrition plan that supports your weight loss goals.

How to Use This Calculator

To calculate your daily calorie needs for weight loss:

Enter your age in years
Select your gender
Enter your weight in kilograms
Enter your height in centimeters
Choose your activity level from the dropdown menu
Select your weight loss goal (0.5 kg or 1 kg per week)
Click "Calculate" to see your results

The calculator will display your BMR, TDEE, and recommended daily calorie intake for weight loss.

Formula Used

The calculation uses the Mifflin-St Jeor equation to estimate BMR:

For men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5

For women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161

TDEE is calculated by multiplying BMR by an activity factor:

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

For weight loss, we subtract 500 kcal or 1000 kcal from your TDEE depending on your goal.

Interpreting Your Results

Your results will show:

BMR: The number of calories your body needs at complete rest
TDEE: The total number of calories you burn each day including activity
Calories for weight loss: Your recommended daily intake to lose weight

For safe and sustainable weight loss, aim to create a calorie deficit of 500-1000 kcal per day. This typically results in 0.5-1 kg of weight loss per week.

Note: Individual results may vary. Always consult with a healthcare professional before starting any weight loss program.

Worked Example

Let's calculate the daily calorie needs for a 30-year-old woman who weighs 65 kg, is 165 cm tall, is moderately active, and wants to lose 1 kg per week.

Calculate BMR: (10 × 65) + (6.25 × 165) - (5 × 30) - 161 = 1650 + 1031.25 - 150 - 161 = 1470.25 kcal
Calculate TDEE: 1470.25 × 1.55 = 2277.44 kcal
Calculate weight loss calories: 2277.44 - 1000 = 1277.44 kcal

This woman should consume approximately 1277 kcal per day to lose 1 kg per week.

Frequently Asked Questions

How accurate is this calculator?

This calculator provides an estimate based on standard formulas. Individual results may vary due to factors like muscle mass, metabolism, and overall health.

How quickly can I lose weight with this method?

With a 500 kcal deficit, you can expect to lose about 0.5 kg per week. A 1000 kcal deficit typically results in 1 kg of weight loss per week.

Is it safe to lose weight this quickly?

Losing weight too quickly can be unhealthy. Always consult with a healthcare professional before starting any weight loss program.

What should I eat to lose weight?

Focus on whole foods, lean proteins, healthy fats, and complex carbohydrates. Limit processed foods, sugars, and excessive alcohol.

How long does it take to see results?

Visible results typically take 2-4 weeks. However, weight loss is often accompanied by other health benefits that may become apparent sooner.