Calculadora de Déficit Calórico

The Caloric Deficit Calculator helps estimate the time needed to lose a specific amount of weight, based on the concept that 1 kg of body fat equals approximately 7,700 kcal. You enter how many kilograms you want to lose and the daily caloric deficit you plan to maintain (e.g., 500 kcal per day). The calculator divides the total calories to be eliminated (kg × 7,700) by the daily deficit, resulting in the estimated number of days to reach your goal.

This tool is useful for those planning a weight loss diet and wanting a realistic timeframe. For example, if you want to lose 5 kg with a 500 kcal/day deficit, the calculation indicates about 77 days (just over 2 months). Remember that the deficit should be moderate and sustainable, usually between 300 and 500 kcal/day, to avoid muscle loss and negative metabolic effects.

It is important to understand that this is a theoretical calculation. Factors such as body composition, physical activity level, metabolic adaptations, and accuracy in calorie counting influence the actual result. The calculator serves as an initial guide, not an exact promise. Consult a nutritionist for a personalized and safe plan.

Precautions: do not create very aggressive deficits (above 1,000 kcal/day) without supervision, as they can cause fatigue, nutritional deficiencies, and yo-yo effect. Healthy weight loss is 0.5 to 1 kg per week. Use the calculator as motivation, but adjust expectations according to your individual response.