CALORIES CALCULATOR: FAST AND EASY YOUR DAILY NEED FOR CALCULATING CALORIES
Whether you want to lose weight or build muscle, for the best training results it is important that you know your basic and energy usage. That way you can tailor your diet and exercise plan to your needs.
The basic principle is: the more you move, the higher your daily calorie consumption will be.
1. THIS IS YOUR CALORIE CONSUMPTION
The basal metabolic rate indicates how many calories your body consumes in absolute rest. Even when you sleep or relax, your body uses up energy.
The extra energy you need for physical activities (e.g. walking, cycling) is called energy consumption.
Calculation of the total consumption:
The sum of your basic & energy consumption constitutes your total consumption and therefore your daily calorie requirement.
2. CALORIES REQUIRED FOR WEIGHT LOSS
“How many calories can I eat?” If you want to lose weight healthily and sustainably, you have undoubtedly already asked yourself this question. We have the solution: with our calorie calculator you can easily calculate your calorie consumption. This way you know exactly how many calories you need to take in to reach your goal.
To lose weight effectively and without yo-yo effect, it is important that you build up a healthy calorie deficit. This means that even in complete rest, your body needs energy. Therefore, you should never take in fewer calories than your basal metabolic rate. With a light calorie deficit, tailored to your training goal and physical activities, you can lose weight healthily and sustainably.
A daily calorie deficit of 300 to a maximum of 500 calories should never be exceeded. If you reduce your calorie deficit too much, it can slow down your metabolism and cause binge eating to compensate for the calorie deficit. Do you want to know how many calories your pasta or croissant contains? Then consult our calorie table for foods.
3. MUSCLE BUILDING FROM A CALORIE SURPLUS
The key to muscle building is maintaining a calorie surplus . Only with an extra “calorie buffer” of 300 – 500 kcal can our body effectively build muscle mass and provide the new structures with sufficient nutrients. .
4. CALORIE CALCULATOR: YOUR DAILY CALORIE NEED
How many calories you can take in daily differs from person to person . In addition to body height, weight, daily activities and health status, your gender also plays an important role. For clarification, here are the average values for the daily calorie needs of men and women, depending on the daily activities.
Calorie consumption man:
- Less than 30 minutes of exercise per day: approx. 2100-2500 kcal / day
- 30 – 60 minutes of exercise per day: approx. 2500 – 2700 kcal / day
- > 60 minutes of exercise per day: approx. 3000 – 3500 kcal / day
Calorie consumption woman:
- Less than 30 minutes of exercise per day: approx. 1800 – 2000 kcal / day
- 30 – 60 minutes of exercise per day: approx. 2000 – 2200 kcal / day
- > 60 minutes of exercise per day: approx. 2400 – 2800 kcal / day