Cuantas Calorias Comer Para Bajar De Peso Calculadora

Losing weight requires creating a caloric deficit, which means consuming fewer calories than your body burns. This calculator helps you determine how many calories you should eat daily to achieve a safe and sustainable weight loss goal.

How to Use This Calculator

To calculate your daily calorie needs for weight loss:

Enter your current weight in kilograms
Enter your height in centimeters
Enter your age in years
Select your gender
Select your activity level
Enter your target weight loss in kilograms per week
Click "Calculate"

The calculator will display your maintenance calories (calories burned at rest plus activity) and your recommended daily calorie intake for weight loss.

How Weight Loss Calories Work

Weight loss occurs when you consume fewer calories than your body needs to maintain its current weight. The amount of calories you need to consume daily depends on several factors:

Your Basal Metabolic Rate (BMR) - calories burned at rest
Your physical activity level
Your current weight
Your target weight loss rate

BMR Calculation

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)

Calories for Weight Loss

Daily calories = TDEE - (500 × target weight loss in kg/week)

Maintenance Calories vs. Deficit

Your maintenance calories are the number of calories you need to consume daily to maintain your current weight. To lose weight, you need to consume fewer calories than this amount.

Safe weight loss rates are typically 0.5 to 1 kg per week. For faster weight loss, you'll need a larger calorie deficit, but this may be less sustainable in the long term.

Note: Rapid weight loss (more than 1 kg per week) can be unhealthy and may lead to muscle loss, nutrient deficiencies, and metabolic slowdown.

Worked Example

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

Calculate BMR: 447.593 + (9.247 × 65) + (3.098 × 165) - (4.330 × 30) = 1,400 calories
Calculate TDEE: 1,400 × 1.55 = 2,170 calories
Calculate daily calories: 2,170 - (500 × 0.5) = 2,170 - 250 = 1,920 calories

This woman should consume approximately 1,920 calories per day to lose 0.5 kg per week.

Frequently Asked Questions

How many calories should I eat to lose weight?

The number of calories you should eat depends on your current weight, activity level, and target weight loss rate. Use this calculator to get a personalized estimate.

Is it safe to eat 1,200 calories a day?

Eating 1,200 calories a day is generally safe for short-term weight loss, but it may lead to nutrient deficiencies and other health issues. It's important to consult with a healthcare professional before starting any extreme diet.

How long does it take to see results?

Most people see noticeable weight loss within 1-2 weeks of starting a calorie-controlled diet. However, significant fat loss typically takes 3-6 months of consistent effort.

Can I lose weight without counting calories?

While it's possible to lose weight without counting calories, it's generally more effective to track your intake. This calculator can help you determine appropriate calorie targets for your goals.