{"id":14267,"date":"2017-02-21T02:49:57","date_gmt":"2017-02-21T02:49:57","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=14267"},"modified":"2021-10-02T14:20:00","modified_gmt":"2021-10-02T13:20:00","slug":"cuantas-calorias-se-ingieren-para-perder-peso","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/es\/quantas-calorias-ingerir-para-perder-peso\/","title":{"rendered":"Cuantas calorias comer para adelgazar"},"content":{"rendered":"<p><iframe src=\"https:\/\/open.spotify.com\/embed\/episode\/5sMATMrNGsTnO2nw6mfCZJ\" width=\"100%\" height=\"232\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><\/iframe><\/p>\n\n<h2 class=\"post-title entry-title\" style=\"text-align: left;\"><span style=\"color: #ff0000;\"><strong>Cuantas calorias comer para adelgazar<\/strong><\/span><\/h2>\n<p>Si tu objetivo es perder grasa, sabes que las calor\u00edas juegan un papel fundamental.<\/p>\n<p>Es a trav\u00e9s del equilibrio cal\u00f3rico que puedes ganar, mantener o perder peso.<\/p>\n<p><strong>Por mucho que entrenes, si sigues consumiendo calor\u00edas en exceso, tu aventura en el gimnasio no ir\u00e1 tan bien como podr\u00eda.<\/strong><\/p>\n<p>Y no, no es s\u00f3lo comiendo alimentos te\u00f3ricamente saludables que vas a perder peso.<\/p>\n<p>Adem\u00e1s, el objetivo no es s\u00f3lo perder peso, sino tambi\u00e9n grasa, por lo que conocer la cantidad de calor\u00edas que necesitas se vuelve a\u00fan m\u00e1s importante para lograr buenos resultados.<\/p>\n<p><u>Entonces, comencemos.<\/u><\/p>\n<h2 style=\"text-align: left;\"><span style=\"color: #ff0000;\"><strong>Metabolismo basal<\/strong><\/span><\/h2>\n<p>En primer lugar, debes calcular tu metabolismo basal.<\/p>\n<p><strong>\u00bfQu\u00e9 es esto?<\/strong><\/p>\n<p>El metabolismo basal son las calor\u00edas que utiliza el cuerpo.\u00a0<em>justo<\/em> para permanecer en funcionamiento.<\/p>\n<p><u>Incluso si pasas el d\u00eda durmiendo, tu cuerpo necesita calor\u00edas para funcionar.<\/u><\/p>\n<p>Para realizar este c\u00e1lculo, utilizaremos la ecuaci\u00f3n de Mifflin-St Jeor.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-14284 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/quantas-calorias-1.jpg\" alt=\"Cuantas calorias comer para adelgazar\" width=\"800\" height=\"500\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/quantas-calorias-1.jpg 800w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/quantas-calorias-1-300x188.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/quantas-calorias-1-768x480.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/quantas-calorias-1-600x375.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/quantas-calorias-1-20x13.jpg 20w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<h2 style=\"text-align: left;\"><span style=\"color: #ff0000;\"><strong>Calcular el metabolismo basal.<\/strong><\/span><\/h2>\n<p>Existen diferencias en el c\u00e1lculo del metabolismo basal entre hombres y mujeres, por lo que presentaremos ambas ecuaciones.<\/p>\n<p>Las f\u00f3rmulas son las siguientes:<\/p>\n<p><strong>Hombre <\/strong><\/p>\n<p>(10 x Peso corporal) + (6,25 x Altura) \u2013 (5 x Edad) + 5 = Metabolismo basal<\/p>\n<p><strong>Mujer <\/strong><\/p>\n<p>(10 x Peso corporal) + (6,25 x Altura) \u2013 (5 x Edad) \u2013 161 = Metabolismo basal<\/p>\n<p>\u00bfConfundido?<\/p>\n<p>Llamemos a Pedro para que ejemplifique.<\/p>\n<p><strong>Ejemplo<\/strong><\/p>\n<p>Pedro mide 1,80m, pesa 85kg y tiene 25 a\u00f1os.<\/p>\n<p>Est\u00e1 decidido a perder peso y sabe que la nutrici\u00f3n es fundamental para conseguir buenos resultados, por lo que decide calcular cu\u00e1ntas calor\u00edas necesita diariamente.<\/p>\n<p><strong>La factura de Pedro es la siguiente.<\/strong><\/p>\n<p>(10 x 85) + (6,25 x 180) \u2013 (5 x 25) + 5<\/p>\n<p>850 + 1125 \u2013 125 + 5 = 1855<\/p>\n<p><strong>Por lo tanto, el metabolismo basal de Pedro es de aproximadamente 1855 Kcal.<\/strong><\/p>\n<p>Estas son las calor\u00edas que tu cuerpo quemar\u00eda incluso si te quedaras en casa todo el d\u00eda viendo pel\u00edculas.<\/p>\n<p>Sin embargo, esto es s\u00f3lo una parte de la historia, ya que cuanto m\u00e1s actividad, m\u00e1s calor\u00edas se utilizan.<\/p>\n<h2 style=\"text-align: left;\"><span style=\"color: #ff0000;\"><strong>Nivel de actividad<\/strong><\/span><\/h2>\n<p>Ahora que sabes aproximadamente cu\u00e1ntas calor\u00edas quema tu cuerpo en reposo, es hora de sumar el resto.<\/p>\n<p>Cuanto m\u00e1s activa sea tu vida diaria, m\u00e1s calor\u00edas quemar\u00e1s.<\/p>\n<p>A continuaci\u00f3n te mostramos la tabla que debes utilizar para obtener un valor aproximado de las calor\u00edas que necesitas para <em>mant\u00e9n tu peso<\/em>.<\/p>\n<table cellspacing=\"0\" cellpadding=\"0\">\n<tbody>\n<tr>\n<td valign=\"top\"><strong><span style=\"color: #000000; font-family: Helvetica; font-size: small;\">Nivel de actividad<\/span><\/strong><\/td>\n<td valign=\"top\"><span style=\"color: #000000; font-family: Helvetica; font-size: small;\"><b>Multiplicador<\/b><\/span><\/td>\n<\/tr>\n<tr>\n<td valign=\"top\"><span style=\"color: #000000; font-family: Helvetica; font-size: small;\">poco o nada<\/span><\/td>\n<td valign=\"top\"><span style=\"color: #000000; font-family: Helvetica; font-size: small;\">1.2<\/span><\/td>\n<\/tr>\n<tr>\n<td valign=\"top\"><span style=\"color: #000000; font-family: Helvetica; font-size: small;\">Luz<\/span><\/td>\n<td valign=\"top\"><span style=\"color: #000000; font-family: Helvetica; font-size: small;\">1.375<\/span><\/td>\n<\/tr>\n<tr>\n<td valign=\"top\"><span style=\"color: #000000; font-family: Helvetica; font-size: small;\">Moderado<\/span><\/td>\n<td valign=\"top\"><span style=\"color: #000000; font-family: Helvetica; font-size: small;\">1,55<\/span><\/td>\n<\/tr>\n<tr>\n<td valign=\"top\"><span style=\"color: #000000; font-family: Helvetica; font-size: small;\">Intenso<\/span><\/td>\n<td valign=\"top\"><span style=\"color: #000000; font-family: Helvetica; font-size: small;\">1.725<\/span><\/td>\n<\/tr>\n<tr>\n<td valign=\"top\"><span style=\"color: #000000; font-family: Helvetica; font-size: small;\">Intensidad m\u00e1xima<\/span><\/td>\n<td valign=\"top\"><span style=\"color: #000000; font-family: Helvetica; font-size: small;\">1.9<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>&nbsp;<\/p>\n<p><strong>Utilice su valor de metabolismo basal y multipl\u00edquelo por el nivel de actividad apropiado para su caso.<\/strong><\/p>\n<p>Si pasas el d\u00eda sin hacer nada, ni siquiera entrenando, tu nivel de actividad es bajo o inexistente.<\/p>\n<p>Por otro lado, si estudias o tienes un trabajo de oficina poco exigente y entrenas de 3 a 4 veces por semana, el nivel moderado probablemente sea el ideal.<\/p>\n<p>En cuanto a los niveles superiores, son para personas que no solo realizan varios entrenamientos intensos por semana, sino que tambi\u00e9n trabajan en un \u00e1rea f\u00edsicamente exigente.<\/p>\n<p><strong>Ejemplo.<\/strong><\/p>\n<p>En el caso de Pedro, va al gimnasio cuatro veces por semana y durante el d\u00eda tiene un trabajo t\u00edpico de oficina.<\/p>\n<p>Mirando la tabla, el c\u00e1lculo correcto ser\u00eda el siguiente:<\/p>\n<p>1855 x 1,55 = 2875 calor\u00edas<\/p>\n<p><strong>Pedro necesita ingerir aproximadamente 2875 Kcal para mantener su peso actual de 85 kg.<\/strong><\/p>\n<p>Sin embargo, nuestro objetivo aqu\u00ed no es mantener el peso sino perderlo.<a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/workouts_t20_4lj4Av.jpg\"><img decoding=\"async\" class=\"aligncenter wp-image-34110 size-large\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/workouts_t20_4lj4Av-1300x867.jpg\" alt=\"cuantas calorias debo comer al dia para bajar de peso\" width=\"1300\" height=\"867\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/workouts_t20_4lj4Av-1300x867.jpg 1300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/workouts_t20_4lj4Av-300x200.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/workouts_t20_4lj4Av-768x512.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/workouts_t20_4lj4Av.jpg 1500w\" sizes=\"(max-width: 1300px) 100vw, 1300px\" \/><\/a><\/p>\n<h2 style=\"text-align: left;\"><span style=\"color: #ff0000;\"><strong>Calorias para adelgazar<\/strong><\/span><\/h2>\n<p>Ya sabes cu\u00e1ntas calor\u00edas necesitas para mantener tu peso actual, as\u00ed que ahora es sencillo.<\/p>\n<p>Tenga en cuenta que el objetivo aqu\u00ed no es s\u00f3lo perder peso, sino perder grasa y mantener la mayor masa muscular posible.<\/p>\n<p><strong>Entonces, \u00bfqu\u00e9 deber\u00edas hacer?<\/strong><\/p>\n<p><u>Reduce las calor\u00edas, pero no demasiado.<\/u><\/p>\n<p>Llamemos una vez m\u00e1s a Pedro para que nos ayude.<\/p>\n<p>Considerando que Pedro mantiene su peso actual consumiendo 2875 Kcal, comenzar\u00e1 a consumir 2675 Kcal por d\u00eda para perder peso.<\/p>\n<p>Se trata de un enfoque cauteloso pero inteligente, en el que se reduce s\u00f3lo 200 Kcal al d\u00eda.<\/p>\n<p>Cuanto mayor sea tu corte inicial, m\u00e1s probabilidades tendr\u00e1s de perder fuerza, masa muscular y sufrir ca\u00eddas de energ\u00eda.<\/p>\n<p><strong>Elige reducir entre 200 y 300 Kcal en las dos primeras semanas y luego eval\u00faa los resultados.<\/strong><\/p>\n<h2 style=\"text-align: left;\"><span style=\"color: #ff0000;\"><strong>Progreso<\/strong><\/span><\/h2>\n<p>Para poder evaluar con mayor precisi\u00f3n tu progreso, p\u00e9sate antes de reducir calor\u00edas y toma algunas fotos.<\/p>\n<p>Tambi\u00e9n puedes tomar medidas de determinadas partes del cuerpo, como el vientre o las piernas.<\/p>\n<p><strong>Sobre todo, no te dejes guiar s\u00f3lo por la escala.<\/strong><\/p>\n<p>Despu\u00e9s de dos semanas, \u00bfqu\u00e9 tipo de resultados obtuviste?<\/p>\n<p>\u00bfHas perdido 1,5 kg y has notado resultados frente al espejo?<\/p>\n<p>Contin\u00faa con lo que est\u00e1s haciendo.<\/p>\n<p>\u00bfNo has perdido nada de peso y no notas ninguna diferencia en el espejo?<\/p>\n<p>Reducir otras 100 o 200 kcal.<\/p>\n<p><strong>Sobre todo, tenga paciencia y ad\u00e1ptese gradualmente.<\/strong><\/p>\n<p>Finalmente, a medida que pierdas peso, eventualmente necesitar\u00e1s reducir las calor\u00edas que consumes o introducir entrenamiento cardiovascular para ayudarte.<\/p>\n<p><u>Esto se debe a que cuanto menos peso tengas, menos calor\u00edas quemar\u00e1 tu cuerpo.<\/u><\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/pesar-perder-peso.jpg\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-37709\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/pesar-perder-peso.jpg\" alt=\"perder peso\" width=\"960\" height=\"461\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/pesar-perder-peso.jpg 960w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/pesar-perder-peso-300x144.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/pesar-perder-peso-768x369.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/pesar-perder-peso-16x8.jpg 16w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h2 style=\"text-align: left;\"><span style=\"color: #ff0000;\"><strong>Conclusi\u00f3n<\/strong><\/span><\/h2>\n<p>Perder peso no se trata de dejar de comer, sino de comer inteligentemente.<\/p>\n<p>Tener una estimaci\u00f3n de las calor\u00edas que debes consumir es \u00fatil, no s\u00f3lo para perder grasa de forma eficiente sino tambi\u00e9n para mantener la mayor masa muscular posible.<\/p>\n<p><strong>No olvides que estos son s\u00f3lo valores aproximados, ya que hay muchos factores que pueden influir en tu gasto cal\u00f3rico.<\/strong><\/p>\n<p>\u00dasalo como gu\u00eda para construir tu dieta y aj\u00fastala seg\u00fan los resultados, eso es lo m\u00e1s importante.<\/p>\n<p>Ojo, no hace falta convertirse en un francotirador de comida ni ser excesivamente riguroso y preciso, sobre todo si no tienes objetivos competitivos.<\/p>\n<p>Si tu ingesta cal\u00f3rica diaria es de 2500, est\u00e1 bien que comas 2400 un d\u00eda y 2600 al d\u00eda siguiente.<\/p>\n<p><strong>Por \u00faltimo, es importante distribuir bien estas calor\u00edas.<\/strong><\/p>\n<p>Si el 90% de tus calor\u00edas son carbohidratos, los resultados no ser\u00e1n buenos.<\/p>\n<p><u>Necesitas suficientes prote\u00ednas, carbohidratos y grasas.<\/u><\/p>\n<p>Para saber cu\u00e1nta prote\u00edna debes consumir diariamente <a href=\"https:\/\/ginasiovirtual.com\/quanta-proteina-preciso-por-dia\/\"  rel=\"noopener noreferrer\">ver este art\u00edculo<\/a>, pero si tienes dudas sobre qu\u00e9 debes comer para perder grasa, <a href=\"https:\/\/ginasiovirtual.com\/o-que-comer-para-perder-gordura\/\"  rel=\"noopener noreferrer\">pasa por aqu\u00ed<\/a>.<\/p>","protected":false},"excerpt":{"rendered":"<p>\ufeff Quantas calorias ingerir para perder peso Se o teu objetivo \u00e9 perder gordura, sabes que as calorias desempenham um papel fundamental. \u00c9 atrav\u00e9s do [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":14311,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_titles_title":"Calorias Essenciais: Estrat\u00e9gias para Perder Peso","_seopress_titles_desc":"Calcule as calorias certas para perder peso! 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