Cuánto Correr Para Bajar De Peso Calculadora

This calculator helps determine how many calories you should burn through running to achieve a healthy weight loss goal. By calculating your Total Daily Energy Expenditure (TDEE) and adjusting for your activity level, you can set realistic running targets to support your weight loss journey.

How to use this calculator

To get accurate results:

Enter your current weight in kilograms
Enter your height in centimeters
Select your age group
Choose your gender
Select your current activity level
Enter your target weight loss per week (in kilograms)
Click "Calculate" to see your results

The calculator will show you:

Your estimated daily calorie needs
Recommended daily calorie deficit
Calories burned per minute of running
Minutes of running needed daily

Formula used

Basal Metabolic Rate (BMR)

For men: BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) - (5.677 × age in years)

For women: BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) - (4.330 × age in years)

Total Daily Energy Expenditure (TDEE)

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

Deficit = (Weight loss per week × 7000 calories) / 7 days

Running Requirements

Daily running minutes = (Deficit / Calories burned per minute) × 60

Calories burned per minute = (MET × weight in kg × 3.5) / 200

MET for running is 7.5 (moderate pace) or 11 (fast pace)

Worked example

Let's calculate 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.

Calculate BMR: 447.593 + (9.247 × 70) + (3.098 × 165) - (4.330 × 30) = 1,450 calories
Calculate TDEE: 1,450 × 1.55 = 2,252 calories
Calculate deficit: (0.5 × 7000) / 7 = 500 calories
Calculate running needs: (500 / (7.5 × 70 × 3.5 / 200)) × 60 ≈ 120 minutes daily

This means she should run for about 2 hours daily at a moderate pace to achieve her weight loss goal.

Interpreting results

The calculator provides several key metrics:

Daily Calorie Needs: Your estimated maintenance calories based on your BMR and activity level.
Recommended Deficit: The number of calories you should consume less than your needs to lose weight.
Calories Burned: How many calories you burn per minute of running, based on your weight and running intensity.
Running Time: The daily running duration needed to create your target calorie deficit.

Remember that weight loss is influenced by many factors beyond exercise. A balanced diet, adequate sleep, and stress management are equally important for sustainable results.

FAQ

How accurate is this calculator?: The calculator provides estimates based on standard formulas. Individual results may vary due to factors like muscle mass, metabolism, and hydration levels.
Can I use this for other forms of exercise?: Yes, the same principles apply to other cardio activities. Adjust the MET value according to the activity's intensity.
What if I want to lose weight faster?: Faster weight loss requires a larger calorie deficit, which may be unsustainable. The calculator shows realistic targets based on your inputs.
How often should I run to see results?: For best results, aim to run most days of the week. Consistency is more important than the exact duration each day.
Does this calculator account for muscle loss?: Yes, the BMR calculation considers your current weight, which includes both fat and muscle mass. However, significant muscle loss may require adjustment.