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Cuantas Calorias Debo Quemar Para Bajar De Peso Calculadora

Reviewed by Calculator Editorial Team

Losing weight requires a calorie deficit, which means burning more calories than you consume. This calculator helps you determine how many calories you need to burn to achieve your weight loss goals.

How to Use This Calculator

To use this calculator, follow these steps:

  1. Enter your current weight in kilograms.
  2. Select your activity level (sedentary, lightly active, moderately active, very active, or extra active).
  3. Enter your target weight loss per week in kilograms.
  4. Click "Calculate" to see your recommended daily calorie burn.

The calculator uses your activity level to estimate your Total Daily Energy Expenditure (TDEE) and then adjusts for your weight loss goal.

Formula Used

The formula used in this calculator is based on the following steps:

  1. Calculate your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation:
    • 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
  2. Adjust for activity level to get Total Daily Energy Expenditure (TDEE):
    • Sedentary: BMR × 1.2
    • Lightly active: BMR × 1.375
    • Moderately active: BMR × 1.55
    • Very active: BMR × 1.725
    • Extra active: BMR × 1.9
  3. Calculate the calorie deficit needed for weight loss:
    • Deficit = (weight loss goal in kg × 7700) / 7 days
  4. Add the deficit to your TDEE to get the recommended daily calorie burn.

This formula provides a general estimate. Individual results may vary based on factors like muscle mass, metabolism, and diet consistency.

Worked Example

Let's calculate the recommended daily calorie burn for a 30-year-old woman who weighs 70 kg, is moderately active, and wants to lose 0.5 kg per week.

  1. Calculate BMR: (10 × 70) + (6.25 × 165) - (5 × 30) - 161 = 1,662.5 kcal/day
  2. Calculate TDEE: 1,662.5 × 1.55 = 2,588.88 kcal/day
  3. Calculate deficit: (0.5 × 7,700) / 7 = 550 kcal/day
  4. Recommended daily calorie burn: 2,588.88 + 550 = 3,138.88 kcal/day

This means she should aim to burn approximately 3,139 calories per day through exercise to achieve her weight loss goal.

Interpreting Results

The calculator provides an estimate of how many calories you need to burn daily to lose weight. Keep these points in mind:

  • Your result is an estimate. Individual results may vary.
  • Combine exercise with a calorie-controlled diet for best results.
  • Consult a healthcare professional before starting any weight loss program.
  • Track your progress regularly to adjust your plan as needed.

Note: This calculator does not account for individual differences in metabolism, muscle mass, or other factors that may affect weight loss.

Frequently Asked Questions

How accurate is this calculator?
The calculator provides a general estimate based on standard formulas. Individual results may vary.
Can I use this calculator for rapid weight loss?
Yes, you can adjust the weight loss goal to achieve faster results, but consult a healthcare professional first.
Does this calculator account for muscle mass?
No, the calculator uses general formulas that don't account for muscle mass. Your actual calorie needs may differ.
How often should I use this calculator?
Use the calculator regularly to track your progress and adjust your plan as your weight changes.
Can I use this calculator for maintenance weight?
No, this calculator is designed for weight loss. For maintenance, you should aim to burn approximately your TDEE.