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Calculadora Déficit Calórico

Estima cuánto tiempo tardarás en perder peso con un déficit diario, o qué déficit necesitas para tu plazo.

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weeks
kcal

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Resultado

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La fórmula

A widely used energy rule is that losing about 1 kg of body fat requires roughly 7,700 kcal of cumulative deficit (Hall, 2008). Daily deficit × 7 days × weeks ≈ kcal needed; divide by 7,700 for kg lost. Real loss includes water and lean tissue, so treat output as planning guidance.

Weeks = (kg to lose × 7,700) ÷ (daily deficit × 7)

Ejemplo resuelto

  1. Goal: lose 5 kg in 10 weeks
  2. Energy needed ≈ 5 × 7,700 = 38,500 kcal
  3. Daily deficit = 38,500 ÷ (10 × 7) ≈ 550 kcal/day

Resultado: ≈ 550 kcal/day deficit for 10 weeks

How deficit timelines are estimated

Spreadsheets are simpler than human metabolism — use trends, not single days.

7,700 kcal per kg

Research syntheses often cite ~7,700 kcal per kg of fat mass change. Individual variation, water flux, and lean-mass loss mean actual scale movement differs week to week.

Safe deficit sizes

Many adults use 300–750 kcal/day deficits for gradual loss. Very large deficits can increase hunger, muscle loss, and adherence failure — medical supervision matters for aggressive plans.

TDEE context

Your total daily energy expenditure (TDEE) minus deficit = target intake. Use the calorie calculator to estimate TDEE first, then subtract the deficit shown here.

Datos interesantes

Not linear on the scale

Water, glycogen, and menstrual cycles cause daily noise. Judge progress over 2–4 week trends.

7,700 kcal rule

Based on fat energy density (~9 kcal/g) and typical adipose composition — a planning heuristic, not a law of physics for every person.

500 kcal/day ≈ 0.5 kg/week

A 500 kcal daily deficit yields roughly 3,500 kcal/week — often quoted as ~0.5 kg/week, close to the 7,700 model.

Protein preserves lean mass

Higher protein and resistance training during a deficit help retain muscle — especially important on longer timelines.

Adaptation happens

Metabolic adaptation and NEAT changes can slow loss over time. Recalculate after large weight changes.

Preguntas frecuentes

Roughly 7,700 kcal total deficit spread over your chosen timeframe. At 550 kcal/day, that is about 2 weeks per kg.

Depends on your size, activity, and health. Many smaller people do better with 300–500 kcal. Ask a clinician if unsure.

Water weight, muscle, and diet composition change scale readings. Fat loss follows energy balance over time.

Estimates vary. Many people use a fixed deficit from TDEE rather than eating back burned calories to avoid overestimating.

Referencias

  1. What is the required energy deficit per unit weight loss? — International Journal of Obesity (Hall, 2008) Basis for ~7,700 kcal per kg planning rule.
  2. Dietary Guidelines for Americans — USDA / HHS Population context for energy balance.