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Calculadora De Cuantas Calorias Debo Consumir Para Bajar De Peso

Reviewed by Calculator Editorial Team

Losing weight requires careful management of calorie intake and expenditure. This calculator helps determine how many calories you should consume daily to achieve a healthy weight loss goal. Understanding your Total Daily Energy Expenditure (TDEE) and adjusting your diet accordingly is key to successful weight management.

How to Use This Calculator

To calculate your recommended daily calorie intake for weight loss:

  1. Enter your current weight in kilograms
  2. Enter your height in centimeters
  3. Select your age group
  4. Choose your gender
  5. Select your activity level
  6. Choose your weight loss goal (0.25 kg, 0.5 kg, or 0.75 kg per week)
  7. Click "Calculate" to see your results

The calculator will display your Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), and recommended calorie intake for weight loss.

Formula Explained

The calculation follows these steps:

  1. Basal Metabolic Rate (BMR): Estimated calories burned at complete rest

    For women: BMR = 655 + (9.6 × weight in kg) + (1.8 × height in cm) - (4.7 × age in years)

    For men: BMR = 66 + (13.7 × weight in kg) + (5 × height in cm) - (6.8 × age in years)

  2. Total Daily Energy Expenditure (TDEE): Adjusts BMR for activity level

    TDEE = BMR × activity multiplier

    • Sedentary: ×1.2
    • Lightly active: ×1.375
    • Moderately active: ×1.55
    • Very active: ×1.725
    • Extra active: ×1.9
  3. Calories for Weight Loss: Adjusts TDEE for weight loss goal

    Calories for weight loss = TDEE - (500 × weight loss goal in kg per week)

These formulas are estimates. Individual results may vary based on metabolism, genetics, and other factors.

Worked Example

Let's calculate for a 30-year-old woman who weighs 65 kg, is 165 cm tall, is moderately active, and wants to lose 0.5 kg per week.

  1. Calculate BMR:

    BMR = 655 + (9.6 × 65) + (1.8 × 165) - (4.7 × 30) = 1,440 kcal/day

  2. Calculate TDEE (moderately active ×1.55):

    TDEE = 1,440 × 1.55 = 2,232 kcal/day

  3. Calculate calories for weight loss (0.5 kg/week):

    Calories for weight loss = 2,232 - (500 × 0.5) = 1,982 kcal/day

This woman should consume approximately 1,982 calories per day to lose 0.5 kg per week.

Interpreting Results

The calculator provides three key numbers:

  • BMR: Your estimated calorie burn at complete rest
  • TDEE: Your estimated total daily calorie burn including activity
  • Calories for weight loss: Your recommended daily intake to achieve your goal

For safe and sustainable weight loss, aim to create a calorie deficit of 500 kcal per day for 0.25 kg/week, 1,000 kcal for 0.5 kg/week, or 1,500 kcal for 0.75 kg/week.

Consult with a healthcare professional before starting any weight loss program, especially if you have underlying health conditions.

Frequently Asked Questions

How accurate is this calculator?

This calculator provides estimates based on standard formulas. Individual results may vary due to metabolism, genetics, and other factors. For precise results, consult a healthcare professional.

Can I lose weight without counting calories?

While counting calories is effective, other strategies like increasing protein intake, managing portion sizes, and getting enough sleep can also support weight loss. Combining these approaches often works best.

How long does it take to see results?

Visible results typically take 1-3 months with consistent effort. Weight loss slows as you get closer to your goal weight due to metabolic adaptation.