Calculadora De Calorías Necesarias Para Perder Peso

How to Use This Calculator

To calculate your daily calorie needs for weight loss, follow these steps:

1. Enter your age in years.
2. Select your gender (male or female).
3. Enter your weight in kilograms.
4. Enter your height in centimeters.
5. Select your activity level from the dropdown menu.
6. Enter your target weight loss rate in kilograms per week.
7. Click the "Calculate" button to see your results.

The calculator will display your Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), and the adjusted calorie intake needed to achieve your weight loss goal.

Formula Used

The calculation follows these steps:

1. Basal Metabolic Rate (BMR): Estimated using the Mifflin-St Jeor Equation:
   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
2. Total Daily Energy Expenditure (TDEE): 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
3. Calories for Weight Loss: Adjusted based on your target weight loss rate:
   Calories needed = TDEE - (500 × target weight loss rate in kg/week)

Worked Example

Let's calculate the daily calorie needs for a 30-year-old woman who weighs 70 kg, is 165 cm tall, is moderately active, and wants to lose 0.5 kg per week.

1. Calculate BMR:
   BMR = (10 × 70) + (6.25 × 165) - (5 × 30) - 161 = 700 + 1031.25 - 150 - 161 = 1420.25 kcal
2. Calculate TDEE:
   TDEE = 1420.25 × 1.55 = 2203.38 kcal
3. Calculate calories for weight loss:
   Calories needed = 2203.38 - (500 × 0.5) = 2203.38 - 250 = 1953.38 kcal

This woman should consume approximately 1953 calories per day to lose 0.5 kg per week.

Interpreting Results

The calculator provides three key numbers:

• BMR: Your resting metabolic rate, which represents the calories burned at complete rest.
• TDEE: Your total daily energy expenditure, accounting for all physical activity.
• Calories for Weight Loss: The adjusted calorie intake needed to achieve your weight loss goal.

To maintain your current weight, you would need to consume approximately your TDEE. For weight loss, you should consume fewer calories, with the amount depending on your target rate.