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Find Your Calorie Deficit for Weight Loss

Work out how many calories to eat to lose weight at a steady rate.

Sin necesidad de registro
Maintenance (TDEE)
2,556
calories/day · BMR 1,649
Lose weight
2,056
Mild loss
2,306
Maintain
2,556
Mild gain
2,806
Gain weight
3,056
Lose weight (−0.5kg/wk)
2,056 cal
Mild loss (−0.25kg/wk)
2,306 cal
Mild gain (+0.25kg/wk)
2,806 cal
Gain weight (+0.5kg/wk)
3,056 cal

💡 Uses the Mifflin-St Jeor equation, the most accurate BMR formula for most people. TDEE multiplies BMR by your activity level. These are estimates — adjust based on real-world results over a few weeks. Not medical advice.

Weight Loss tips

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A 500-calorie daily deficit targets roughly 0.5kg (1lb) of fat loss per week.

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Don't go too aggressive — very low intake is hard to sustain and costs muscle, not just fat.

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Track real results for 2–3 weeks and adjust; the formula is a starting estimate, not a guarantee.

Cómo funciona

1
Introducir
Enter your data into the tool above. Everything stays local to your browser.
2
Procesar
The tool processes your data instantly in your browser using JavaScript. No server, no waiting.
3
Descargar
Get your result instantly. Nothing is stored after you leave the page — complete privacy.

¿Por qué usar el nuestro?

✓Completamente gratis — sin costes ocultos, nunca
✓Sin cuenta, correo ni registro requerido
✓Los archivos nunca salen de tu dispositivo
✓Sin límite de tamaño de archivo en absoluto
✓Sin marcas de agua en ningún resultado

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⚖️

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🍽️

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Preguntas frecuentes

Back to Calculadora de calorías y TDEE