Calculadora de Déficit Calórico
Calcula tu presupuesto diario de calorías para alcanzar tu peso objetivo en el tiempo deseado de forma segura.
Goal & Weight Timeline
Define your starting weight, target goal, and deadline.
Consume esta cantidad cada día para alcanzar tu meta a tiempo.
Proyección Semanal de Pérdida de Peso
Projected weight trajectory over your 12-week timeline.
| Semana | Peso Proyectado | Pérdida Acumulada |
|---|---|---|
| W1Week 1 | 77.2 kg | -0.8 kg |
| W2Week 2 | 76.3 kg | -1.7 kg |
| W3Week 3 | 75.5 kg | -2.5 kg |
| W4Week 4 | 74.7 kg | -3.3 kg |
| W5Week 5 | 73.8 kg | -4.2 kg |
| W6Week 6 | 73 kg | -5 kg |
| W7Week 7 | 72.2 kg | -5.8 kg |
| W8Week 8 | 71.3 kg | -6.7 kg |
| W9Week 9 | 70.5 kg | -7.5 kg |
| W10Week 10 | 69.7 kg | -8.3 kg |
| W11Week 11 | 68.8 kg | -9.2 kg |
| W12Week 12 | 68 kg | -10 kg |
Cómo funciona el Déficit Calórico
Resumen: El déficit calórico ocurre cuando gastas más calorías de las que ingieres. Como 1 kg de grasa equivale a 7.700 kcal, un déficit diario controlado garantiza una pérdida de grasa predecible.
Weight loss is fundamentally governed by the First Law of Thermodynamics: consuming fewer calories than your Total Daily Energy Expenditure (TDEE) forces your body to oxidize stored adipose tissue (body fat) and glycogen to satisfy energetic demands.
Calorie Deficit Magnitudes, Fat Loss Rates & Lean Mass Preservation
Comparing deficit magnitudes to balance fat oxidation speed against metabolic adaptation and hormonal health:
| Deficit Strategy | Daily Calorie Cut | Weekly Weight Loss | Muscle Retention & Sustainability |
|---|---|---|---|
| Mild Deficit (10–15%) | 250 – 350 kcal/day | 0.5 lbs / 0.25 kg | Optimal (99%+ muscle preserved; zero diet fatigue) |
| Moderate Deficit (20–25%) | 500 – 750 kcal/day | 1.0 – 1.5 lbs / 0.5 – 0.7 kg | Gold Standard (High fat loss with strength retention) |
| Aggressive Deficit (30–35%) | 1,000+ kcal/day | 2.0+ lbs / 1.0 kg | Moderate risk of muscle catabolism and metabolic slowdown |
Reglas para un Déficit Seguro
Mantén un déficit moderado (300–600 kcal), consume suficiente proteína y entrena fuerza para conservar masa magra.