Calcular Calorías Para Bajar De Peso

Losing weight requires a calorie deficit, which means consuming fewer calories than your body burns. This calculator helps you determine your daily calorie needs based on your activity level and weight loss goals. Learn how to use this information to create a balanced diet plan and achieve sustainable weight loss.

How to Calculate Calories to Lose Weight

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

Calculate your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation.
Adjust your BMR for your activity level to get your Total Daily Energy Expenditure (TDEE).
Create a calorie deficit by consuming fewer calories than your TDEE.
Monitor your progress and adjust your diet and exercise as needed.

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

The Formula Explained

The calculator uses the following formulas to determine your calorie needs:

Basal Metabolic Rate (BMR)

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

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

Total Daily Energy Expenditure (TDEE)

TDEE = BMR × activity factor

Activity factors:

Sedentary (little or no exercise): 1.2
Lightly active (light exercise/sports 1-3 days/week): 1.375
Moderately active (moderate exercise/sports 3-5 days/week): 1.55
Very active (hard exercise/sports 6-7 days a week): 1.725
Extra active (very hard exercise/sports & physical job): 1.9

Calorie Deficit for Weight Loss

To lose weight, consume 20-30% fewer calories than your TDEE.

Example: If your TDEE is 2,500 calories, aim for 1,875-2,000 calories per day.

Important Notes

These formulas provide estimates. Individual results may vary based on genetics, muscle mass, and other factors. Always consult with a healthcare professional before starting a weight loss program.

Worked Example

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

Calculate BMR: 10 × 60 + 6.25 × 165 - 5 × 30 - 161 = 1,587.5 calories
Calculate TDEE: 1,587.5 × 1.55 = 2,455 calories
Create a 25% deficit: 2,455 × 0.75 = 1,841 calories

This woman should consume approximately 1,841 calories per day to lose weight while maintaining her activity level.

Interpreting Your Results

Your calculator results will show:

Your Basal Metabolic Rate (BMR)
Your Total Daily Energy Expenditure (TDEE)
Recommended calorie intake for weight loss
A chart showing your calorie needs at different activity levels

Use these numbers to create a balanced diet plan that meets your calorie needs while providing essential nutrients. Remember that sustainable weight loss typically requires a combination of diet and exercise.

Health Considerations

Rapid weight loss can be unhealthy. Aim for 0.5-1 kg (1-2 lbs) per week. If you experience dizziness, fatigue, or other symptoms, consult a healthcare professional.

Frequently Asked Questions

How accurate is this calculator?

This calculator provides estimates based on standard formulas. Individual results may vary. For precise measurements, consider using a medical-grade calorie calculator or consulting a nutritionist.

How much weight can I lose in a week?

Healthy weight loss is typically 0.5-1 kg (1-2 lbs) per week. Rapid weight loss can be unhealthy and may be difficult to maintain.

Can I lose weight without counting calories?

While calorie counting is the most direct method, you can lose weight through portion control, mindful eating, and increased physical activity. However, tracking calories provides the most accurate results.

What's the best way to create a calorie deficit?

Create a calorie deficit by consuming fewer calories than your body burns. This can be achieved through:

Reducing portion sizes
Choosing lower-calorie foods
Increasing physical activity
Combining diet and exercise