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Calcular Dieta Para Perder Peso

Reviewed by Calculator Editorial Team

This calculator helps you determine a personalized weight loss diet plan based on your current weight, height, age, activity level, and daily calorie needs. By following the recommended daily calorie intake and macronutrient distribution, you can create a sustainable and effective weight loss plan.

How to Use This Calculator

To calculate your personalized weight loss diet plan:

  1. Enter your current weight in kilograms
  2. Enter your height in centimeters
  3. Enter your age in years
  4. Select your gender
  5. Select your activity level
  6. Enter your target weight loss per week in kilograms
  7. Click the "Calculate" button

The calculator will display your recommended daily calorie intake, macronutrient distribution, and a sample meal plan to help you achieve your weight loss goals.

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 maintain basic physiological functions while at rest.

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

The Total Daily Energy Expenditure (TDEE) is calculated by multiplying the BMR by an activity factor:

TDEE = BMR × activity factor

The weight loss calorie target is calculated by subtracting the weekly weight loss goal from the TDEE:

Weight loss calories = TDEE - (weekly weight loss goal × 7,700)

The macronutrient distribution is based on the following guidelines:

  • Protein: 1.6–2.2 grams per kilogram of body weight
  • Fat: 0.8–1.1 grams per kilogram of body weight
  • Carbohydrates: Remaining calories

Worked Example

Let's calculate a weight loss diet plan 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 BMR = 700 + 1,031.25 - 150 - 161 BMR = 1,420.25 kcal/day
  2. Calculate TDEE (moderate activity factor = 1.55):
    TDEE = 1,420.25 × 1.55 TDEE = 2,203.39 kcal/day
  3. Calculate weight loss calories (0.5 kg/week = 350 kcal/day deficit):
    Weight loss calories = 2,203.39 - 350 Weight loss calories = 1,853.39 kcal/day
  4. Calculate macronutrient distribution:
    Protein = 70 × 1.6 = 112g Fat = 70 × 0.8 = 56g Carbohydrates = (1,853.39 - (112 × 4 + 56 × 9)) / 4 Carbohydrates = (1,853.39 - 736) / 4 Carbohydrates = 301g

The recommended daily intake is 1,853 calories with 112g protein, 56g fat, and 301g carbohydrates.

Interpreting Results

The calculator provides several key results:

  • Daily Calorie Intake: The total number of calories you should consume each day to achieve your weight loss goal.
  • Macronutrient Distribution: The recommended amounts of protein, fat, and carbohydrates to consume each day.
  • Sample Meal Plan: A suggested meal plan that meets your daily calorie and macronutrient needs.
  • Progress Tracking: A chart showing your expected weight loss progress over time.

Remember that individual results may vary, and it's important to consult with a healthcare professional before starting any weight loss program.

For best results, combine this diet plan with regular exercise and maintain a consistent approach to weight loss.

Frequently Asked Questions

How accurate is this weight loss diet calculator?

This calculator provides a good estimate based on standard formulas and guidelines. However, individual results may vary, and it's important to consult with a healthcare professional for personalized advice.

How long does it take to see results with this diet plan?

Most people start seeing noticeable results within 1-2 weeks, but significant weight loss typically takes 3-6 months of consistent effort. Results may vary depending on individual factors and adherence to the plan.

Can I still eat my favorite foods on this diet?

Yes, you can still enjoy your favorite foods in moderation. The key is to focus on portion control and choosing healthier versions of your favorite foods when possible.

What if I don't lose weight as expected?

If you're not losing weight as expected, consider increasing your activity level, adjusting your calorie intake, or consulting with a healthcare professional to identify any underlying issues.

Is this diet plan suitable for everyone?

This diet plan is generally suitable for most healthy adults. However, individuals with specific health conditions or dietary restrictions should consult with a healthcare professional before starting any weight loss program.