Calcular Calorias Segun Peso Y Estatura

Calculating your daily calorie needs based on weight and height is an important step in maintaining a healthy diet. This calculator provides an estimate of your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE), which can help you determine how many calories you should consume each day.

How to Use This Calculator

Using this calculator is simple. Follow these steps:

Enter your weight in the appropriate units (kilograms or pounds).
Enter your height in the appropriate units (centimeters or inches).
Select your age from the dropdown menu.
Choose your gender from the options provided.
Select your activity level from the dropdown menu.
Click the "Calculate" button to see your results.

The calculator will display your estimated daily calorie needs based on the information you've provided.

Formula Used

The calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR), which is the number of calories your body needs to perform basic functions at rest. The formula is:

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

Once the BMR is calculated, the calculator adjusts it based on your activity level to estimate your Total Daily Energy Expenditure (TDEE). The activity level multipliers are:

Sedentary (little or no exercise): BMR × 1.2
Lightly active (light exercise/sports 1-3 days/week): BMR × 1.375
Moderately active (moderate exercise/sports 3-5 days/week): BMR × 1.55
Very active (hard exercise/sports 6-7 days a week): BMR × 1.725
Extra active (very hard exercise/physical job & exercise 2x/day): BMR × 1.9

Interpreting Your Results

The results from this calculator provide estimates of your daily calorie needs. Here's what each result means:

Basal Metabolic Rate (BMR): The number of calories your body needs to perform basic functions at rest.
Total Daily Energy Expenditure (TDEE): The estimated number of calories you burn each day, including activity.
Calories for Weight Maintenance: The estimated number of calories you should consume each day to maintain your current weight.
Calories for Weight Loss: The estimated number of calories you should consume each day to lose weight at a healthy rate (about 0.5 kg or 1 lb per week).
Calories for Weight Gain: The estimated number of calories you should consume each day to gain weight at a healthy rate (about 0.5 kg or 1 lb per week).

Remember that these are estimates and individual results may vary. Consult with a healthcare professional for personalized advice.

Worked Example

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

Calculate BMR using the Mifflin-St Jeor equation:

BMR = (10 × 65) + (6.25 × 165) - (5 × 30) - 161

BMR = 650 + 1031.25 - 150 - 161 = 1370.25 kcal/day
Adjust BMR for activity level (moderately active):

TDEE = 1370.25 × 1.55 = 2125.37 kcal/day
Calculate calorie needs for different goals:
- Weight maintenance: 2125 kcal/day
- Weight loss: 2125 - 500 = 1625 kcal/day
- Weight gain: 2125 + 500 = 2625 kcal/day

Frequently Asked Questions

What is the difference between BMR and TDEE?: BMR (Basal Metabolic Rate) is the number of calories your body needs to perform basic functions at rest. TDEE (Total Daily Energy Expenditure) is the estimated number of calories you burn each day, including activity.
How accurate is this calculator?: This calculator provides estimates based on standard formulas. Individual results may vary due to factors like muscle mass, metabolism, and overall health.
Can I use this calculator for children or older adults?: This calculator is designed for adults aged 18 and above. For children or older adults, consult with a healthcare professional for more accurate estimates.
What should I do if I'm not seeing results with my current calorie intake?: If you're not seeing results, consider consulting with a registered dietitian or healthcare professional. They can provide personalized advice and help you achieve your goals.
Is it safe to follow the calorie recommendations from this calculator?: These recommendations are estimates and should be used as a guide. Always consult with a healthcare professional before making significant changes to your diet or exercise routine.