Cuántas Calorías Debo Consumir Para Bajar De Peso Calculadora

This calculator helps you determine how many calories you should consume daily to achieve a healthy weight loss. By understanding your Total Daily Energy Expenditure (TDEE) and adjusting for your weight loss goals, you can create a personalized nutrition plan.

How to Use This Calculator

To use this calculator effectively:

Enter your current weight in kilograms
Enter your height in centimeters
Select your age group
Choose your activity level
Select your weight loss goal (0.25 kg, 0.5 kg, or 0.75 kg per week)
Click "Calculate" to see your recommended daily calorie intake

The calculator will provide you with a daily calorie target based on your inputs. Remember that individual results may vary, and it's always best to consult with a healthcare professional before making significant changes to your diet.

The Formula Explained

The calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR), which is then adjusted for your activity level to calculate your Total Daily Energy Expenditure (TDEE).

BMR Calculation

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

TDEE Calculation

TDEE = BMR × Activity Multiplier

Activity Multipliers:

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

Calorie Deficit Calculation

Daily Calorie Intake = TDEE - (Deficit per week × 7,000)

Where Deficit per week is your chosen weight loss goal (0.25 kg, 0.5 kg, or 0.75 kg per week)

The calculator then provides you with a recommended daily calorie intake based on these calculations. It's important to note that these are estimates and individual results may vary.

Worked Example

Let's look at an example to see how the calculator works:

Example Scenario

30-year-old woman, 65 kg, 165 cm tall, moderately active, aiming to lose 0.5 kg per week

Calculate BMR: 10 × 65 + 6.25 × 165 - 5 × 30 - 161 = 1,625 - 161 = 1,464 kcal
Calculate TDEE: 1,464 × 1.55 = 2,275 kcal
Calculate calorie deficit: 0.5 kg × 7,000 = 3,500 kcal per week
Calculate daily calorie intake: 2,275 - (3,500 ÷ 7) ≈ 2,275 - 500 = 1,775 kcal

Based on these calculations, this woman should aim to consume approximately 1,775 calories per day to lose 0.5 kg per week.

Interpreting Your Results

When you receive your recommended daily calorie intake, consider the following:

The number provided is an estimate based on your inputs
Individual results may vary due to factors like muscle mass, metabolism, and overall health
It's important to maintain a balanced diet with adequate protein, fiber, and micronutrients
Consult with a healthcare professional before making significant changes to your diet
Track your progress regularly and adjust your calorie intake as needed

Remember that sustainable weight loss is about making healthy lifestyle changes rather than extreme dieting. The calculator provides a starting point, but individual results may vary.

Frequently Asked Questions

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. For precise results, consult with a healthcare professional.

Can I use this calculator if I'm pregnant or breastfeeding?

No, this calculator is not suitable for pregnant or breastfeeding individuals. It's important to consult with a healthcare professional for personalized advice during these special circumstances.

How long does it take to see results?

The time it takes to see results depends on various factors including your starting weight, metabolism, and consistency with your diet and exercise. Generally, you may start seeing changes in a few weeks, but significant weight loss typically takes several months.

Should I exercise while trying to lose weight?

Yes, regular physical activity is important for weight loss. Exercise helps increase your calorie burn, improves metabolism, and promotes overall health. However, it's important to combine exercise with a healthy diet for best results.

What if I don't lose weight after following the recommended calorie intake?

If you're not losing weight as expected, consider factors like increased activity level, changes in diet, or medical conditions. It may be helpful to consult with a healthcare professional or a registered dietitian for personalized advice.