Calorie Calculator: How Many Calories Do I Need Per Day?
We have developed the calorie calculator with which you can calculate your individual calorie requirement. Easy, quick and reliable!
How much energy does my body need?
Pork schnitzel Eggs Food Cocoa powder, de-oiled Dark chocolate (> 80% cocoa)ginger marzipan gummy bear Soybeans Lima beans Broad beans Mung beans White beans lensesChickpeas Peas Purslane Swiss chard Figs, dried spinach Dates, dried Kohlrabi Raisins Garden cress Bananas Blackberries Raspberries Elderberries Kale green peas avocado artichokes green beans Beetroot broccoli Brussels sprouts Potatoes Food Mountain cheese Goat cheese ParmesanLeerdamer Emmentaler Cheddar Appenzeller Gouda cheese soy milk Feta Camembert ButtermilkYogurt 1.5% fat Cow's milk 3.5% / 1.5% fat Food Sunflower seeds Pumpkin seeds Sesame seedsPoppy seeds Cashews Almonds peanuts Pistachios Hazelnuts Pecans Food Wheat bran AmaranthOat bran Quinoa oatmeal Rice, unpolished Wholegrain rusks
Now you can easily determine your individual calorie requirement. If you consume this amount of calories, you will easily maintain your body weight.
your gender
Male
Female
Your age
Your weight
Your size
Your physical activity ...Sedentary work, office job (Pal 1.4)Standing activity, students, schoolchildren, taxi drivers (Pal 1,7)mainly standing and walking, salespeople, waiters, craftsmen (Pal 1,8)physically demanding work / farmers, high-performance athletes (Pal 2.2)
TO THE RESULTS
Sunflower seeds Pumpkin seeds Sesame seedsPoppy seeds Cashews Almonds peanuts Pistachios Hazelnuts Pecans Food Wheat bran AmaranthOat bran Quinoa oatmeal Rice, unpolished Wholegrain rusks Spelled flour Whole wheat bread with sunflower seeds Mixed rye bread with bran Food Soybeans Lima beans Broad beans Mung beans White beans lenses Chickpeas Peas Purslane Swiss chard Figs, dried spinach Dates, driedKohlrabi Raisins Garden cress Bananas Blackberries Raspberries Elderberries Kale green peasavocado artichokes green beans Beetroot broccoli Brussels sprouts Potatoes Food Mountain cheeseGoat cheese Parmesan Leerdamer Emmentaler Cheddar Appenzeller Gouda cheese soy milk FetaCamembert Buttermilk Yogurt 1.5% fat Cow's milk 3.5% / 1.5% fat Food Canned oil sardinesshrimp carp Pikeperch Turbot tuna mackerel salmon Chicken breast fillet Ground beef Beef filletpork tenderloin
The calorie calculator works very simply. Just fill in the mask and you will immediately get two results:
· The basal metabolic rate is the number of calories that your body consumes at rest.
· The calorie requirement quantifies the total need for calories per day.
Calculating calorie needs - that's why it makes sense
Knowing these values is important if you want to lose weight - or at least not gain weight. Because you probably also know that: "I don't eat that much, why don't my new pants fit me anymore?"
Or: "All I have to do is look at chocolate and I'll have a pound more on my hips right away." But is that so? Or where is the mistake?
Here is the explanation: It may be right that we don't eat that much at all. But maybe still too much measured by the calories we burn every day. Or we don't consume much, but rather high-calorie foods.
ginger marzipan gummy bear Soybeans Lima beans Broad beans Mung beans White beans lensesChickpeas Peas Purslane Swiss chard Figs, dried spinach Dates, dried Kohlrabi Raisins Garden cress Bananas Blackberries Raspberries Elderberries Kale green peas avocado artichokes green beans Beetroot broccoli Brussels sprouts Potatoes Food Mountain cheese Goat cheese ParmesanLeerdamer Emmentaler Cheddar Appenzeller Gouda cheese soy milk Feta Camembert ButtermilkYogurt 1.5% fat Cow's milk 3.5% / 1.5% fat Food
After a bar of chocolate, for example, we don't have the feeling that we've eaten too much, and we aren't full for long. However, we have properly filled the calorie cushion.
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INDIVIDUAL AND SCIENTIFICThe FIT FOR FUN nutrition plan for your personal goal
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Leerdamer Emmentaler Cheddar Appenzeller Gouda cheese soy milk Feta Camembert ButtermilkYogurt 1.5% fat Cow's milk 3.5% / 1.5% fat Food Sunflower seeds Pumpkin seeds Sesame seedsPoppy seeds Cashews Almonds peanuts Pistachios Hazelnuts Pecans Food Wheat bran AmaranthOat bran Quinoa oatmeal Rice, unpolished Wholegrain rusks Spelled flour Whole wheat bread with sunflower seeds Mixed rye bread with bran Food Soybeans Lima beans Broad beans Mung beans White beans lenses Chickpeas Peas Purslane Swiss chard Figs, dried spinach Dates, driedKohlrabi Raisins Garden cress Bananas Blackberries Raspberries Elderberries Kale green peasavocado artichokes green beans Beetroot broccoli Brussels sprouts Potatoes Food Mountain cheeseGoat cheese Parmesan Leerdamer Emmentaler Cheddar Appenzeller Gouda cheese soy milk FetaCamembert Buttermilk Yogurt 1.5% fat Cow's milk 3.5% / 1.5% fat Food Canned oil sardinesshrimp carp Pikeperch Turbot tuna mackerel salmon Chicken breast fillet Ground beef Beef filletpork tenderloin Pork schnitzel Eggs Food Cocoa powder, de-oiled Dark chocolate (> 80% cocoa)
Our tip therefore: Use the values determined with our calorie calculator as a guide for your future diet - depending on your weight and figure requirements. That means:
· If you consume the calculated amount of calories, you will keep your body weight.
· If your calorie intake is regularly higher, you will gain weight over the long term.
· If the calorie intake is lower, you will lose weight.
· For healthy and effective weight loss, the number of calories consumed should be around 500 less than the calculated number.
Would you like to shed a few pounds? Then simply put together your individual FIT FOR FUN diet days. To do this, click on our recipes - and you will find a huge selection of diet-friendly, delicious dishes.
You can further improve the effect by planning a few (more) sports units. This boosts calorie consumption and improves diet success.
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Basal metabolic rate and performance metabolic rate
Important to know: The so-called basal metabolic rate is the amount of energy that the body consumes in complete rest to maintain its vital functions.
spinach Dates, driedKohlrabi Raisins Garden cress Bananas Blackberries Raspberries Elderberries Kale green peasavocado artichokes green beans Beetroot broccoli Brussels sprouts Potatoes Food Mountain cheeseGoat cheese Parmesan Leerdamer Emmentaler Cheddar Appenzeller Gouda cheese soy milk FetaCamembert Buttermilk Yogurt 1.5% fat Cow's milk 3.5% / 1.5% fat Food Canned oil sardinesshrimp carp Pikeperch Turbot tuna mackerel salmon Chicken breast fillet Ground beef Beef filletpork tenderloin Pork schnitzel Eggs Food Cocoa powder, de-oiled Dark chocolate (> 80% cocoa)ginger marzipan gummy bear Soybeans Lima beans Broad beans Mung beans White beans lensesChickpeas Peas Purslane Swiss chard Figs, dried spinach Dates, dried Kohlrabi Raisins Garden cress Bananas Blackberries Raspberries Elderberries Kale green peas avocado artichokes green beans Beetroot broccoli Brussels sprouts Potatoes Food Mountain cheese Goat cheese Parmesan
For better comparability, it is measured at an outside temperature of 28 degrees (this roughly corresponds to body temperature, i.e. we do not need any energy to stay warm) and on an empty stomach. In relation to a day (i.e. 24 hours). 4 important facts:
1. The basal metabolic rate is individual and is determined by factors such as age, gender, height and weight.
2. Warm clothing, for example, can reduce the basal metabolic rate, and it can increase due to a fever or freezing.
3. A larger muscle mass also increases it, which is why we can lose twice as much through exercise. Especially when the goal is not only more endurance, but also muscle building.
4. The calorie consumption is higher not only during exertion, but also when we are resting because we have built more muscles.
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CALCULATE BASAL METABOLIC RATEThat's how high your daily energy requirement is
The energy that we consume through exercise (sporting and everyday exercise) is called performance expenditure.
It varies depending on the level of movement and is determined using the so-called PAL factor (Physical Activity Level). Both values added together give the actual calorie requirement.
Raspberries Elderberries Kale green peas avocado artichokes green beans Beetroot broccoli Brussels sprouts Potatoes Food Mountain cheese Goat cheese ParmesanLeerdamer Emmentaler Cheddar Appenzeller Gouda cheese soy milk Feta Camembert ButtermilkYogurt 1.5% fat Cow's milk 3.5% / 1.5% fat Food Sunflower seeds Pumpkin seeds Sesame seedsPoppy seeds Cashews Almonds peanuts Pistachios Hazelnuts Pecans Food Wheat bran AmaranthOat bran Quinoa oatmeal Rice, unpolished Wholegrain rusks Spelled flour Whole wheat bread with sunflower seeds Mixed rye bread with bran Food Soybeans Lima beans Broad beans Mung beans White beans lenses Chickpeas Peas Purslane Swiss chard Figs, dried
Calorie requirement in men and women
How many calories we should consume daily with our diet varies from person to person. These factors play an important role: height, weight, daily level of exercise, state of health, gender.
For a rough orientation you will find below average values for the daily calorie requirement for men and women, depending on their respective activity level.
Spelled flour Whole wheat bread with sunflower seedsMixed rye bread with bran Food Soybeans Lima beans Broad beans Mung beans White beanslenses Chickpeas Peas Purslane Swiss chard Figs, dried spinach Dates, dried Kohlrabi RaisinsGarden cress Bananas Blackberries Raspberries Elderberries Kale green peas avocado artichokesgreen beans Beetroot broccoli Brussels sprouts Potatoes Food Mountain cheese Goat cheeseParmesan Leerdamer Emmentaler Cheddar Appenzeller Gouda cheese soy milk Feta CamembertButtermilk Yogurt 1.5% fat Cow's milk 3.5% / 1.5% fat Food Canned oil sardines shrimp carpPikeperch Turbot tuna mackerel salmon Chicken breast fillet Ground beef Beef fillet pork tenderloin Pork schnitzel Eggs Food Cocoa powder, de-oiled Dark chocolate (> 80% cocoa) gingermarzipan gummy bear Soybeans Lima beans Broad beans Mung beans White beans lensesChickpeas Peas Purslane Swiss chard Figs, dried spinach Dates, dried Kohlrabi Raisins Garden cress Bananas Blackberries
Exercise per day | Calorie requirement man | Calorie requirement woman |
Less than 30 minutes | 2100-2500 kcal | 1800-2000 kcal |
30 to 60 minutes | 2500-2700 kcal | 2000-2200 kcal |
Over 60 minutes | 3000-3500 kcal | 2400-2800 kcal |
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