¿Cómo calcular el gasto calórico diario?

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¿Le gustaría saber cómo calcular su gasto calórico diario? Existen diferentes técnicas o fórmulas que pueden ayudarle. Le mostraremos algunas de estas formas en el siguiente artículo.

¿Qué es el gasto calórico?

En primer lugar, usted necesita saber cuál es su gasto calórico o de energía. Básicamente, es la relación entre la cantidad de energía que el cuerpo necesita y la que ingerimos.

Para que el cuerpo cumpla con todos sus procesos metabólicos y actividades diarias, se requiere un mínimo de calorías. Si comemos por debajo de esta cantidad, el cuerpo consumirá las «reservas» y es probable que perdamos peso. Si comemos más, corremos un mayor riesgo de engordar.

Por otro lado, si ingerimos más de la cantidad necesaria, el cuerpo acumulará lo que sobra y el resultado será un aumento de peso. Sin embargo, no podemos olvidar que las calorías pueden actuar de manera diferente en el cuerpo dependiendo de su procedencia.

Además, no podemos ignorar la cantidad y el tipo de actividades que una persona realiza cada día, su edad, su metabolismo e incluso sus hormonas. Después de todo, por ejemplo, un adolescente que practica deportes puede quemar más calorías que un adulto que trabaja en una oficina 10 horas al día.

Cálculo del gasto calórico diario

¿Por qué es importante conocer el gasto calórico diario? Porque si estamos intentando perder peso o aumentar de peso, esta información nos será muy útil.

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Cada persona necesita un mínimo de calorías para cumplir con sus funciones vitales, y debe confiar en este cálculo para al menos alcanzar este valor. El resto dependerá de sus objetivos particulares.

Para calcular el gasto calórico diario, existen algunas fórmulas, siendo la más famosa la de Harris-Benedict:

Para las mujeres:

655 + (9.6 x peso en kilos) + (1.8 x altura en centímetros) – (4.7 x edad en años)

Para hombres:

66 + (13.7 x peso en kilos) + (5 x altura en centímetros) – (6.5 x edad en años)

Tomemos como ejemplo a una mujer de 30 años que pesa 60 kilos y mide 1,70 metros. En este caso, la fórmula sería: 655 + (9,6 x 60) + (1,8 x 1,70) – (4,7 x 30). El resultado sería: 1396 calorías. Para un hombre de 45 años, con 95 kilos de peso y 1,90 metros de altura sería: 66 + (13,7 x 95) + (5 x 190) – (6,5 x 45). El resultado: 2025 calorías.

A partir de esta información podemos calcular el gasto calórico total diario de la persona, en función de la actividad física que realiza.

Si no hace ningún ejercicio, multiplique el resultado por 1,2. Si hace ejercicio ligeramente (entre una y tres veces por semana), multiplique por 1.375.

Si su nivel de entrenamiento es moderado (entre tres y cinco veces por semana), multiplique por 1,55. Finalmente, para los atletas que hacen ejercicio con intensidad (seis a siete días a la semana), multiplique por 1.725 y para los atletas de élite, multiplique por 1.9.

Siguiendo los ejemplos anteriores, supongamos que la mujer va al gimnasio tres veces por semana. En este caso, la factura es de 1396 x 1.375. El resultado es: 1919.5. Si el hombre del ejemplo hace ejercicios de lunes a viernes, la fórmula se calculará de la siguiente manera: 2025 x 1,55. El resultado es 3138.75.

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¿Cuál es tu objetivo?

Cuando el objetivo es perder peso, usted debe consumir menos calorías que el resultado de la fórmula. Pero si el objetivo es aumentar la masa muscular o aumentar de peso, tendrá que ser lo contrario (mayor ingesta de calorías). Esta disminución o aumento no debe ser demasiado grande, 250 calorías por día será suficiente.

También podemos «jugar» un poco con el gasto calórico diario, si hacemos más ejercicio o elegimos un entrenamiento más exigente.

De esa manera, no tenemos que comer menos, sino movernos más. Pero, por supuesto, para algunas personas es más fácil seguir una dieta que ir al gimnasio. Todo depende del gusto de cada uno!

¿Es posible quemar calorías sin hacer ejercicio? ¿Es muy difícil para usted quemar calorías? En este artículo contaremos no una, sino varias maneras de quemar calorías sin hacer ejercicio. Leer más «

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