{"id":18662,"date":"2026-11-13T13:54:57","date_gmt":"2026-11-13T13:54:57","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=18662"},"modified":"2026-11-13T14:14:04","modified_gmt":"2026-11-13T14:14:04","slug":"safe-weight-cutting-calculator","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/es\/2026\/11\/13\/safe-weight-cutting-calculator\/","title":{"rendered":"Calculadora de p\u00e9rdida de peso segura"},"content":{"rendered":"<h2 class=\"wp-block-heading\">What this calculator does<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">This tool tells you how much to eat each day. It gives you a calorie target. It also splits that target into protein, carbs, and fat. If you want to lose or gain weight, it sets a safe pace and estimates how long it will take.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How to use it<\/h2>\n\n<!-- ===== BLACK BELT WHITE HAT \u2014 MACRO + SAFE WEIGHT PLANNER ===== -->\r\n<div id=\"bbwh-macro\">\r\n  <style>\r\n  @import url('https:\/\/fonts.googleapis.com\/css2?family=Oswald:wght@400;500;600;700&family=Barlow:wght@400;500;600;700&display=swap');\r\n  #bbwh-macro{--ink:#0E0F10;--panel:#17181a;--line:#2c2e31;--gold:#E0A21A;--red:#E01B22;--txt:#f3f3f3;--mut:#9a9a9a;\r\n    background:var(--ink);color:var(--txt);font-family:'Barlow',system-ui,sans-serif;\r\n    max-width:760px;margin:24px auto;border:1px solid var(--line);border-radius:10px;overflow:hidden;line-height:1.5;}\r\n  #bbwh-macro *{box-sizing:border-box;}\r\n  #bbwh-macro .bm-head{background:#000;padding:20px 22px;border-bottom:3px solid var(--gold);}\r\n  #bbwh-macro 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.t{text-transform:uppercase;letter-spacing:.1em;font-size:11px;color:var(--mut);margin-top:5px;}\r\n  #bbwh-macro .bm-m .k{font-size:11px;color:var(--mut);margin-top:2px;}\r\n  #bbwh-macro .bm-rows{margin-top:14px;border:1px solid var(--line);border-radius:6px;overflow:hidden;}\r\n  #bbwh-macro .bm-row{display:flex;justify-content:space-between;padding:11px 14px;font-size:14px;border-bottom:1px solid var(--line);}\r\n  #bbwh-macro .bm-row:last-child{border-bottom:none;}\r\n  #bbwh-macro .bm-row span:first-child{color:var(--mut);}\r\n  #bbwh-macro .bm-row b{font-family:'Oswald';font-weight:600;color:#fff;}\r\n  #bbwh-macro .bm-warn{margin-top:14px;background:rgba(224,27,34,.1);border:1px solid var(--red);border-radius:6px;\r\n    padding:11px 14px;font-size:13px;color:#ffb3b6;display:none;}\r\n  #bbwh-macro .bm-note{margin-top:16px;font-size:11px;color:var(--mut);line-height:1.5;}\r\n  @media(max-width:560px){#bbwh-macro .bm-grid{grid-template-columns:1fr;}#bbwh-macro .bm-macros{grid-template-columns:1fr;}}\r\n  <\/style>\r\n\r\n  <div class=\"bm-head\"><div class=\"bm-kick\">Cintur\u00f3n negro y sombrero blanco<\/div><h3>Planificador de peso macro y seguro<\/h3><\/div>\r\n  <div class=\"bm-body\">\r\n    <div class=\"bm-toggle\">\r\n      <button type=\"button\" data-unit=\"metric\" class=\"on\">Sistema m\u00e9trico (kg\/cm)<\/button>\r\n      <button type=\"button\" data-unit=\"imperial\">Sistema imperial (lb \/ pulg)<\/button>\r\n    <\/div>\r\n\r\n    <div class=\"bm-grid\">\r\n      <div><label>Sexo<\/label>\r\n        <div class=\"bm-seg\" id=\"bm-sex\"><button type=\"button\" data-v=\"male\" class=\"on\">Masculino<\/button><button type=\"button\" data-v=\"female\">Femenino<\/button><\/div>\r\n      <\/div>\r\n      <div><label>Edad<\/label><input id=\"bm-age\" type=\"number\" value=\"30\" min=\"16\" max=\"90\"><\/div>\r\n      <div><label>Altura (<span class=\"bm-u-h\">cent\u00edmetro<\/span>)<\/label><input id=\"bm-height\" type=\"number\" value=\"180\">\r\n        <div class=\"bm-hint\" id=\"bm-h-hint\" style=\"display:none\">5 pies 10 pulgadas = 70 pulgadas<\/div><\/div>\r\n      <div><label>Peso (<span class=\"bm-u-w\">kg<\/span>)<\/label><input id=\"bm-weight\" type=\"number\" value=\"80\"><\/div>\r\n      <div><label>Nivel de actividad<\/label>\r\n        <select id=\"bm-act\">\r\n          <option value=\"1.2\">Sedentario: trabajo de oficina, poco ejercicio.<\/option>\r\n          <option value=\"1.375\">Ligero: entrenar 1-3 d\u00edas\/semana<\/option>\r\n          <option value=\"1.55\" selected>Moderado: entrena de 3 a 5 d\u00edas por semana.<\/option>\r\n          <option value=\"1.725\">Muy activo: entreno 6-7 d\u00edas\/semana<\/option>\r\n          <option value=\"1.9\">Atleta: entrenamiento intenso + trabajo activo<\/option>\r\n        <\/select>\r\n      <\/div>\r\n      <div><label>Meta<\/label>\r\n        <select id=\"bm-goal\">\r\n          <option value=\"lose\">Perder grasa<\/option>\r\n          <option value=\"maintain\">Mantener<\/option>\r\n          <option value=\"gain\">Desarrollar m\u00fasculo<\/option>\r\n        <\/select>\r\n      <\/div>\r\n      <div id=\"bm-pace-wrap\"><label>Paso<\/label>\r\n        <select id=\"bm-pace\"><option value=\"steady\">Constante (recomendado)<\/option><option value=\"moderate\">Moderado<\/option><\/select>\r\n      <\/div>\r\n      <div id=\"bm-target-wrap\"><label>Peso objetivo (<span class=\"bm-u-w\">kg<\/span>) - opcional<\/label><input id=\"bm-target\" type=\"number\" placeholder=\"p. ej. 75\"><\/div>\r\n    <\/div>\r\n\r\n    <button type=\"button\" class=\"bm-go\" id=\"bm-calc\">Calcular<\/button>\r\n\r\n    <div class=\"bm-out\" id=\"bm-out\">\r\n      <div class=\"bm-cal\"><div class=\"n\" id=\"bm-kcal\">0<\/div><div class=\"l\">Calor\u00edas\/d\u00eda<\/div><\/div>\r\n      <div class=\"bm-macros\">\r\n        <div class=\"bm-m\"><div class=\"g\"><span id=\"bm-p\">0<\/span>g<\/div><div class=\"t\">Prote\u00edna<\/div><div class=\"k\" id=\"bm-pk\">0 kcal<\/div><\/div>\r\n        <div class=\"bm-m\"><div class=\"g\"><span id=\"bm-c\">0<\/span>g<\/div><div class=\"t\">Carbohidratos<\/div><div class=\"k\" id=\"bm-ck\">0 kcal<\/div><\/div>\r\n        <div class=\"bm-m\"><div class=\"g\"><span id=\"bm-f\">0<\/span>g<\/div><div class=\"t\">Gordo<\/div><div class=\"k\" id=\"bm-fk\">0 kcal<\/div><\/div>\r\n      <\/div>\r\n      <div class=\"bm-rows\" id=\"bm-rows\"><\/div>\r\n      <div class=\"bm-warn\" id=\"bm-warn\"><\/div>\r\n    <\/div>\r\n\r\n    <p class=\"bm-note\">Estas cifras son estimaciones basadas en la ecuaci\u00f3n de Mifflin-St Jeor y las pautas macro est\u00e1ndar. Son un punto de partida, no un consejo m\u00e9dico. Ajuste seg\u00fan los resultados reales en 2-3 semanas. No apto para menores de 18 a\u00f1os, mujeres embarazadas ni personas con problemas de salud; consulte primero con un m\u00e9dico o un dietista registrado.<\/p>\r\n  <\/div>\r\n\r\n  <script>\r\n  (function(){\r\n    var root=document.getElementById('bbwh-macro'), units='metric', sex='male';\r\n    function $(id){return root.querySelector(id);}\r\n    \/\/ unit toggle\r\n    root.querySelectorAll('.bm-toggle button').forEach(function(b){b.addEventListener('click',function(){\r\n      root.querySelectorAll('.bm-toggle button').forEach(function(x){x.classList.remove('on');});\r\n      b.classList.add('on'); units=b.dataset.unit;\r\n      var imp=units==='imperial';\r\n      root.querySelectorAll('.bm-u-w').forEach(function(e){e.textContent=imp?'lb':'kg';});\r\n      root.querySelectorAll('.bm-u-h').forEach(function(e){e.textContent=imp?'in':'cm';});\r\n      $('#bm-h-hint').style.display=imp?'block':'none';\r\n    });});\r\n    \/\/ sex segment\r\n    $('#bm-sex').querySelectorAll('button').forEach(function(b){b.addEventListener('click',function(){\r\n      $('#bm-sex').querySelectorAll('button').forEach(function(x){x.classList.remove('on');});\r\n      b.classList.add('on'); sex=b.dataset.v;\r\n    });});\r\n    \/\/ goal show\/hide\r\n    $('#bm-goal').addEventListener('change',function(){\r\n      var m=this.value==='maintain';\r\n      $('#bm-pace-wrap').style.display=m?'none':'block';\r\n      $('#bm-target-wrap').style.display=m?'none':'block';\r\n    });\r\n\r\n    $('#bm-calc').addEventListener('click',function(){\r\n      var age=+$('#bm-age').value, h=+$('#bm-height').value, w=+$('#bm-weight').value;\r\n      var act=+$('#bm-act').value, goal=$('#bm-goal').value, pace=$('#bm-pace').value;\r\n      if(!age||!h||!w){return;}\r\n      \/\/ to metric\r\n      var kg=units==='imperial'?w*0.453592:w;\r\n      var cm=units==='imperial'?h*2.54:h;\r\n      var bmr=10*kg+6.25*cm-5*age+(sex==='male'?5:-161);\r\n      var tdee=bmr*act;\r\n      var warn='';\r\n      \/\/ rate as % bodyweight\/week\r\n      var kcal=tdee, rateKg=0, floor=(sex==='male'?1500:1200);\r\n      if(goal==='lose'){\r\n        var pct=pace==='moderate'?0.0075:0.005; rateKg=kg*pct;\r\n        kcal=tdee-(rateKg*7700\/7);\r\n        if(kcal<floor){kcal=floor; rateKg=(tdee-floor)*7\/7700; if(rateKg<0)rateKg=0;\r\n          warn='Calories were set to the safe minimum of '+floor+' kcal\/day, so your weekly loss (and timeline) will be a little slower than the pace you picked.';}\r\n        if((tdee-kcal)\/tdee>0.25 && !warn){warn='That is an aggressive deficit (over 25% below maintenance). A smaller deficit is easier to sustain and protects muscle.';}\r\n      } else if(goal==='gain'){\r\n        rateKg=kg*(pace==='moderate'?0.005:0.0025);\r\n        kcal=tdee+(pace==='moderate'?450:250);\r\n      }\r\n      kcal=Math.round(kcal);\r\n      \/\/ macros\r\n      var pPerKg=(goal==='maintain')?1.6:2.0;\r\n      var pg=Math.round(pPerKg*kg);\r\n      var fg=Math.round(0.8*kg);\r\n      var pk=pg*4, fk=fg*9;\r\n      var ck=kcal-pk-fk;\r\n      if(ck<0){ \/\/ trim fat to 0.5g\/kg\r\n        fg=Math.round(0.5*kg); fk=fg*9; ck=kcal-pk-fk;\r\n        if(ck<0){ck=0;}\r\n      }\r\n      var cg=Math.round(ck\/4);\r\n      $('#bm-kcal').textContent=kcal.toLocaleString();\r\n      $('#bm-p').textContent=pg; $('#bm-c').textContent=cg; $('#bm-f').textContent=fg;\r\n      $('#bm-pk').textContent=(pg*4)+' kcal'; $('#bm-ck').textContent=(cg*4)+' kcal'; $('#bm-fk').textContent=(fg*9)+' kcal';\r\n      \/\/ rows\r\n      var rows='';\r\n      rows+='<div class=\"bm-row\"><span>Maintenance (TDEE)<\/span><b>'+Math.round(tdee).toLocaleString()+' kcal<\/b><\/div>';\r\n      rows+='<div class=\"bm-row\"><span>Base metabolism (BMR)<\/span><b>'+Math.round(bmr).toLocaleString()+' kcal<\/b><\/div>';\r\n      if(goal!=='maintain'){\r\n        var uw=units==='imperial'?(rateKg\/0.453592):rateKg;\r\n        var un=units==='imperial'?'lb':'kg';\r\n        rows+='<div class=\"bm-row\"><span>Safe pace<\/span><b>'+(goal==='lose'?'-':'+')+uw.toFixed(2)+' '+un+' \/ week<\/b><\/div>';\r\n        var tgt=+$('#bm-target').value;\r\n        if(tgt>0){\r\n          var tgtKg=units==='imperial'?tgt*0.453592:tgt;\r\n          var delta=Math.abs(kg-tgtKg);\r\n          if(rateKg>0 && delta>0){\r\n            var wks=Math.ceil(delta\/rateKg);\r\n            var d=new Date(); d.setDate(d.getDate()+wks*7);\r\n            var ds=d.toLocaleDateString('en-GB',{day:'numeric',month:'short',year:'numeric'});\r\n            rows+='<div class=\"bm-row\"><span>Target weight<\/span><b>'+tgt+' '+un+'<\/b><\/div>';\r\n            rows+='<div class=\"bm-row\"><span>Estimated time<\/span><b>~'+wks+' weeks ('+ds+')<\/b><\/div>';\r\n          }\r\n        }\r\n      }\r\n      $('#bm-rows').innerHTML=rows;\r\n      var ww=$('#bm-warn');\r\n      if(warn){ww.textContent=warn; ww.style.display='block';} else {ww.style.display='none';}\r\n      $('#bm-out').style.display='block';\r\n    });\r\n  })();\r\n  <\/script>\r\n<\/div>\n\n<ol class=\"wp-block-list\">\n<li>Pick metric or imperial units.<\/li>\n\n\n\n<li>Enter your sex, age, height, and weight.<\/li>\n\n\n\n<li>Choose how active you are in a normal week.<\/li>\n\n\n\n<li>Set your goal: lose fat, maintain, or build muscle.<\/li>\n\n\n\n<li>Choose a pace. Add a target weight if you have one.<\/li>\n\n\n\n<li>Press Calculate.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Your results show straight away. You get your daily calories, your macros in grams, and a safe weekly rate. If you set a target weight, you also get a rough finish date.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How it works<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The calculator uses the Mifflin-St Jeor equation. It is one of the most accurate ways to estimate how many calories you burn. First it finds your resting burn, known as BMR. Then it adds your activity to get your total daily burn, known as TDEE. Your goal decides the rest. To lose fat, it drops your calories below that number. To build muscle, it adds a small amount on top.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Protein is set high. This helps protect your muscle while you train. Fat is kept to a healthy minimum. Carbs fill the rest of your calories.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Why the pace stays safe<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Fast weight loss is hard to keep up, and it often costs you muscle. So this tool limits the pace. A steady change each week is easier to hold. The calculator also keeps your calories above a safe minimum. You should never eat too little.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Get the best results<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Weigh yourself at the same time each day, so the reading stays consistent.<\/li>\n\n\n\n<li>Judge progress over two to three weeks, not day to day.<\/li>\n\n\n\n<li>If the scale will not move, adjust your calories by a small amount.<\/li>\n\n\n\n<li>Hit your protein target first. The other macros can flex.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Preguntas frecuentes<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">How accurate is this calculator?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">It gives a close estimate, not an exact number. Everyone burns calories at a slightly different rate. Use the result as a starting point, then adjust based on what the scale does.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">How much protein do I need?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Most research points to about 1.6 to 2.2 grams per kilogram of body weight per day. This tool uses the higher end when you are losing fat or building muscle, as that is when protein matters most.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">How fast can I safely lose weight?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">A safe rate is around 0.5 to 1 percent of your body weight each week. Faster than that, and you risk losing muscle and feeling drained. Slower is fine too.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Do I need to eat back my exercise calories?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">No. Your training is already counted in your activity level. Eat to your daily target and let that cover it.<\/p>\n\n\n\n<!-- \/wp:post-content -->","protected":false},"excerpt":{"rendered":"<p>What this calculator does This tool tells you how much to eat each day. It gives you a calorie target. It also splits that target into protein, carbs, and fat. If you want to lose or gain weight, it sets a safe pace and estimates how long it will take. How to use it Your [&hellip;]<\/p>\n","protected":false},"author":163912450,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_hide_featured_image":false,"_jetpack_featured_image_duplicate_dismissed":0,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[8219,29971,7716,12504],"tags":[784152949,784152946,337,34941026],"class_list":["post-18662","post","type-post","status-publish","format-standard","hentry","category-bjj","category-bodybuilding","category-boxing","category-mma","tag-bjj","tag-fitness","tag-health","tag-mma-2"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Safe Weight Cutting Calculator - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/es\/2026\/11\/13\/safe-weight-cutting-calculator\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Safe Weight Cutting Calculator - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"What this calculator does This tool tells you how much to eat each day. It gives you a calorie target. It also splits that target into protein, carbs, and fat. If you want to lose or gain weight, it sets a safe pace and estimates how long it will take. 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