Cuántas Calorías Debo Consumir Al Día Según Mi Peso Calculadora

This calculator helps you determine your daily calorie needs based on your weight, height, age, gender, and activity level. Understanding your calorie requirements is essential for maintaining a healthy weight, losing fat, or gaining muscle.

How to use this calculator

To get accurate results, follow these steps:

Enter your weight in kilograms
Enter your height in centimeters
Enter your age in years
Select your gender (male or female)
Select your activity level from the dropdown menu
Click the "Calculate" button

The calculator will display your estimated daily calorie needs based on the Mifflin-St Jeor equation, which is widely recognized as one of the most accurate formulas for estimating calorie needs.

Formula used

The calculator uses the Mifflin-St Jeor equation to estimate your daily calorie needs:

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

Then multiply the BMR by your activity factor:

Sedentary: ×1.2
Lightly active: ×1.375
Moderately active: ×1.55
Very active: ×1.725
Extra active: ×1.9

This gives you your Total Daily Energy Expenditure (TDEE), which represents the number of calories you need to consume each day to maintain your current weight.

Interpreting your results

Your daily calorie needs are divided into three categories:

Maintenance calories: The number of calories you need to maintain your current weight
Fat loss calories: The number of calories you should consume to lose 0.5 kg (1 lb) of fat per week
Muscle gain calories: The number of calories you should consume to gain 0.5 kg (1 lb) of muscle per week

To achieve your goals, you should consume calories within these ranges. For example, if you want to lose weight, you should aim to consume calories between your maintenance and fat loss values.

Remember that individual results may vary based on factors like genetics, metabolism, and overall health. Always consult with a healthcare professional before making significant changes to your diet or exercise routine.

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: (10 × 65) + (6.25 × 165) - (5 × 30) - 161 = 650 + 1031.25 - 150 - 161 = 1360.25 kcal
Multiply by activity factor (moderately active): 1360.25 × 1.55 = 2112.44 kcal
Calculate fat loss calories: 2112.44 - 500 = 1612.44 kcal
Calculate muscle gain calories: 2112.44 + 500 = 2612.44 kcal

This woman should consume approximately 2112 calories per day to maintain her weight, between 1612 and 2112 calories to lose weight, and between 2112 and 2612 calories to gain muscle.

Frequently Asked Questions

How accurate is this calculator?

The calculator uses the Mifflin-St Jeor equation, which is widely recognized as one of the most accurate formulas for estimating calorie needs. However, individual results may vary based on factors like genetics, metabolism, and overall health.

What should I do if the calculator results don't match my experience?

If your actual calorie needs differ significantly from the calculator results, it may be due to factors like differences in body composition, metabolism, or activity levels. Consider tracking your food intake and exercise for a week to get a more personalized estimate.

Can I use this calculator for weight loss or muscle gain?

Yes, the calculator provides estimates for maintenance, fat loss, and muscle gain calories. For weight loss, aim to consume calories between your maintenance and fat loss values. For muscle gain, aim to consume calories between your maintenance and muscle gain values.

How often should I recalculate my calorie needs?

It's a good idea to recalculate your calorie needs whenever you have significant changes in weight, height, age, or activity level. For most people, recalculating every 3-6 months is sufficient.