Calcular Calorias Segun Peso
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Reviewed by Calculator Editorial Team
Calculating calories based on weight is essential for maintaining a healthy diet and achieving weight management goals. This calculator helps you estimate your daily calorie needs using your weight, height, age, and activity level.
How to calculate calories based on weight
The number of calories you need each day depends on several factors, including your weight, height, age, gender, and activity level. The most common formulas used to estimate calorie needs are the Harris-Benedict equation and the Mifflin-St Jeor equation.
Harris-Benedict Equation (for men)
BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) - (5.677 × age in years)
Harris-Benedict Equation (for women)
BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) - (4.330 × age in years)
Once you have your Basal Metabolic Rate (BMR), you can calculate your Total Daily Energy Expenditure (TDEE) by multiplying the BMR by an activity factor:
| Activity Level | Activity Factor |
|---|---|
| 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 |
| Athlete (very hard exercise/sports & physical job) | 1.9 |
TDEE = BMR × Activity Factor
These formulas provide estimates only. Individual calorie needs may vary based on factors such as muscle mass, metabolism, and overall health.
Formula and assumptions
The calculator uses the Mifflin-St Jeor equation, which is considered more accurate than the Harris-Benedict equation for modern populations:
Mifflin-St Jeor Equation (for men)
BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
Mifflin-St Jeor Equation (for women)
BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
The assumptions for this calculation are:
- Weight is measured in kilograms
- Height is measured in centimeters
- Age is measured in years
- Activity level is estimated based on typical daily activities
- Results are estimates and may vary for individuals
Example calculation
Let's calculate the daily calorie needs for a 30-year-old woman who weighs 65 kg, is 165 cm tall, and has a moderately active lifestyle.
- 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
- Determine the activity factor for moderately active (1.55)
- Calculate TDEE:
TDEE = 1370.25 × 1.55 = 2134.8 kcal/day
This woman would need approximately 2135 calories per day to maintain her weight with a moderately active lifestyle.
Interpreting the results
The results from this calculator provide an estimate of your daily calorie needs. Here's how to interpret them:
- Maintenance calories: The number of calories you need to consume each day to maintain your current weight.
- Weight loss: To lose weight, you need to create a calorie deficit by consuming fewer calories than your maintenance needs.
- Weight gain: To gain weight, you need to create a calorie surplus by consuming more calories than your maintenance needs.
Remember that individual results may vary based on factors such as muscle mass, metabolism, and overall health. It's always a good idea to consult with a healthcare professional before making significant changes to your diet or exercise routine.