Calculadora de Déficit Calórico
Calcule exatamente quantas calorias consumir por dia para atingir seu peso ideal no prazo desejado com segurança.
Goal & Weight Timeline
Define your starting weight, target goal, and deadline.
Consuma este total por dia para cumprir seu objetivo no prazo.
Tabela de Projeção Semanal
Projected weight trajectory over your 12-week timeline.
| Semana | Peso Projetado | Perda 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 |
Como o Déficit Calórico Promove o Emagrecimento
Resumo: O déficit calórico ocorre quando o gasto de energia é maior que o consumo. Cada 1 kg de gordura equivale a aproximadamente 7.700 kcal.
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 |
Diretrizes para um Déficit Saudável
Mantenha um déficit de 300 a 600 kcal e priorize proteínas e musculação para evitar a perda muscular.