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Cuantas Calorías Debo Comer Para Bajar De Peso Calculadora

Reviewed by Calculator Editorial Team

Use this calculator to determine how many calories you should consume daily to achieve a healthy weight loss goal. The calculation is based on your Total Daily Energy Expenditure (TDEE) and the desired calorie deficit.

How to use this calculator

To calculate your target calories for weight loss:

  1. Enter your age in years
  2. Select your gender
  3. Enter your weight in kilograms
  4. Enter your height in centimeters
  5. Select your activity level
  6. Choose your weight loss goal (0.25 kg, 0.5 kg, or 0.75 kg per week)
  7. Click "Calculate"

The calculator will display your estimated daily calorie needs and the target calorie intake for weight loss.

Understanding calorie deficit

A calorie deficit occurs when you consume fewer calories than your body needs to maintain its current weight. For healthy weight loss, aim for a deficit of 500-750 calories per day, which typically results in 0.5-1 kg of weight loss per week.

Common weight loss goals:

  • 0.25 kg per week: 250-500 calorie deficit
  • 0.5 kg per week: 500-750 calorie deficit
  • 0.75 kg per week: 750-1000 calorie deficit

For sustainable weight loss, maintain a consistent calorie deficit for at least 12 weeks. Rapid weight loss can be unhealthy and may be difficult to maintain.

TDEE calculation

The Total Daily Energy Expenditure (TDEE) is the number of calories your body burns in a day, including both basal metabolic rate (BMR) and activity level. We use the Mifflin-St Jeor equation to calculate BMR:

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 we multiply the BMR by an activity factor to get TDEE:

Activity Level Multiplier
Sedentary (little or no exercise) 1.2
Lightly active (light exercise 1-3 days/week) 1.375
Moderately active (moderate exercise 3-5 days/week) 1.55
Very active (hard exercise 6-7 days/week) 1.725
Extra active (very hard exercise, physical job, or training) 1.9

Worked example

Let's calculate the target calories for a 30-year-old woman who weighs 65 kg, is 165 cm tall, is moderately active, and wants to lose 0.5 kg per week.

  1. Calculate BMR: (10 × 65) + (6.25 × 165) - (5 × 30) - 161 = 650 + 1031.25 - 150 - 161 = 1370.25 kcal
  2. Calculate TDEE: 1370.25 × 1.55 = 2123.44 kcal
  3. Determine calorie deficit: 500-750 kcal/day for 0.5 kg/week
  4. Target calories: 2123.44 - 625 = 1498.44 kcal/day

This woman should aim to consume approximately 1500 calories per day to lose 0.5 kg per week.

FAQ

How accurate is this calculator?

The calculator provides an estimate based on standard formulas. Individual results may vary due to factors like muscle mass, metabolism, and diet composition.

Can I lose weight without a calorie deficit?

No, weight loss requires a calorie deficit. Without one, your body will maintain its current weight or gain weight if you're not active enough.

How long does it take to see results?

Visible results typically take 1-2 weeks, but sustainable weight loss requires consistent effort for at least 12 weeks.

Should I track calories every day?

While tracking can be helpful, focus on maintaining a consistent calorie deficit rather than perfect daily tracking.