Cal11 calculator
Search calculator...

Cuantas Calorias Debo Comer Para Bajar De Peso Calculadora

Reviewed by Calculator Editorial Team

Losing weight requires 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 calculate calories for weight loss

To determine your daily calorie needs for weight loss, you'll need to know your:

  • Current weight
  • Height
  • Age
  • Gender
  • Activity level
  • Weight loss goal (pounds per week)

The calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR), then adjusts for activity level and weight loss goal.

Formula used

Basal Metabolic Rate (BMR)

For women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161

For men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5

Total Daily Energy Expenditure (TDEE)

TDEE = BMR × Activity Factor

Activity factors: Sedentary (1.2), Lightly active (1.375), Moderately active (1.55), Very active (1.725), Extremely active (1.9)

Calories for Weight Loss

Calories needed = TDEE - (500 × weight loss goal in pounds per week)

Worked example

Let's calculate the calories needed for a 30-year-old woman who weighs 150 pounds (68 kg), is 5'5" (165 cm) tall, is moderately active, and wants to lose 1 pound per week.

  1. Calculate BMR: (10 × 68) + (6.25 × 165) - (5 × 30) - 161 = 1,670 + 1,031 - 150 - 161 = 1,490 kcal
  2. Calculate TDEE: 1,490 × 1.55 = 2,323.5 kcal
  3. Calculate calories for weight loss: 2,323.5 - (500 × 1) = 1,823.5 kcal/day

This woman should consume approximately 1,824 calories per day to lose 1 pound per week.

Interpreting your results

Your result shows the estimated number of calories you should consume daily to achieve your weight loss goal. Remember:

  • These are estimates - individual results may vary
  • Consult with a healthcare professional before starting any weight loss program
  • Focus on nutrient-dense foods rather than just calorie counting
  • Be patient - sustainable weight loss typically occurs at 1-2 pounds per week

Note: This calculator provides general guidance. For precise medical advice, consult a healthcare professional or registered dietitian.

Frequently asked questions

How quickly can I lose weight?

Safe weight loss is typically 1-2 pounds per week. Faster weight loss may lead to muscle loss and nutrient deficiencies.

What's the best way to track calories?

Use a food diary, smartphone apps, or weigh your food portions. Be consistent with your tracking method.

Should I exercise to lose weight?

Exercise helps maintain muscle mass and improves metabolism, but it's not required for weight loss. A caloric deficit is the primary factor.

What if I'm not losing weight?

Check your calorie intake, activity level, and portion sizes. Consider consulting a nutritionist for personalized advice.