Use the free calorie calculator!

Calculate calorie requirements

Calorie calculator – how many calories do I need to maintain weight?

How much can I eat to lose weight? And what does my body use every day?

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Kalorienbedarf berechnen – Kostenlosen Kalorienrechner nutzen!

Calorie calculator

With our calorie calculator you can easily determine and calculate this. In the article you will also find out which foods will help you optimally meet your daily requirements.

We at Verival are breakfast fans and are convinced that porridge or porridge for breakfast can help you optimize your calorie consumption.

Breakfast products from Verival

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Calorie Calculator – Why does it make sense to know your calorie needs?

Regardless of whether you want to maintain your weight, gain weight or lose weight healthily, the amount of calories you consume is crucial for success. On the other hand, of course, the nutritional composition of the food also matters. Whether you eat 100 kcal of nuts or 100 kcal of chips makes a big difference.

Knowledge of your individual calorie needs is particularly important for athletes in order to achieve optimal training results and increase performance.

< p>Basically, the calorie requirement depends on several factors: gender, height, age, sleep or body composition and especially on the physical activities you do during the day. Clearly, the daily requirement for a construction worker or someone who does weight training is different than for a sedentary job such as an office job.

The more you move, the higher the amount of calories you need. This means that the energy requirement is of course not the same every day, but still offers a good guideline for achieving success.

Using these tables you can see the different calorie requirements for women and the calorie requirements for men.

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Calorie requirements when losing weight

One thing in advance: Our daily energy needs are very individual and are influenced by different factors.

The energy balance is always essential for an increase or decrease. If you consume exactly the amount of calories you consume, you will maintain your weight.

However, if you want to lose weight, the calorie/energy balance must be negative, which means that you either eat below your daily calorie requirement or Increase your needs through exercise - but leave your calorie intake unchanged.

The question often arises as to how many calories you can eat if you want to lose weight healthily. There is no universal number for this.

The starting point for your calculations is your individual total turnover, also called maintenance or daily calorie requirement, which you can determine very easily and quickly with our calorie calculator/calorie requirement calculator.

How many calories do women need per day?

This is the number of calories at which you maintain your weight. In order to lose weight, however, you have to eat in a calorie deficit - that means you have to consume fewer calories (low carb).

A rough guideline: We recommend a daily deficit of 300 to a maximum of 500 calories/kilocalories in order not to put too much strain on the body, as the diet still needs energy (from food) in order to function and perform efficiently.

If the deficit is too large, fatigue occurs ( Weak performance, feeling cold, cravings, the yo-yo effect or mood swings and in the worst case can lead to health problems.

If you are unsure, you should consult your trusted doctor and discuss your weight loss goal with her or him. So you're on the safe side!

Our tip: It's better to choose a moderately high calorie deficit at the beginning and increase it if you're not successful. This will make the transition easier for you and you won't feel like you have to do without everything.

What can I eat while losing weight?

“I want to lose weight quickly, what can I still eat?” The answer to this may surprise you: Basically, you can eat anything. The decisive factor is the calorie balance.

As long as this is negative at the end of the day, you can reduce your weight. However, it is not beneficial to eat only biscuits, chips or chocolate, as these contribute little to satiety and have hardly any health-promoting properties. So you should definitely look at the composition of the nutrients and, for example, choose nuts instead of chips.

In fact, there are foods that support weight loss and a calorie deficit - especially oats.

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Oats are a low-gluten whole grain that contains a lot of nutrients for a healthy diet. It has a high content of vitamins (B1 and B6), minerals (magnesium, iron, phosphorus, zinc) and the soluble fiber beta-glucan.

Beta-glucan regulates blood sugar levels and lowers cholesterol levels 1​ in the blood and ensures long-term satiety​2​, as the fiber swells significantly in the digestive tract.

This causes the stomach wall to stretch more, whose receptors therefore send the “saturation” signal to the stomach wall earlier Send to the brain and stop food intake.

Furthermore, beta-glucan counteracts constipation and forms the food source for the bacteria contained in the intestine. In this way, a natural intestinal flora is maintained, which is important for digestion and general well-being.

Oats and oat products such as oat flakes can help you lose weight, as they are quick and effective thanks to the fiber and proteins they contain keep you full for a long time. They keep blood sugar levels stable, which means that the feeling of hunger only occurs later. Eat oatmeal and shed the pounds.

Calorie consumption – sport as an important component

In addition to a balanced diet and a nutrition plan, your physical activities also play an important role in calorie consumption and losing weight. The more you move, the higher your personal calorie needs are.

In addition to the calorie deficit, you can accelerate your fat loss through walks or sports sessions.

But make sure that you increase your basal metabolic rate, which we will explain later, as this is counterproductive and not healthy for your long-term goals.

So if you don't do any or hardly any exercise and are just starting out, it may be that you only need to reduce your calorie intake minimally, if at all, in order to lose weight. We also have five reasons why you should eat a warm breakfast when losing weight.

Healthy porridge for your ideal weight.

Protein Porridge, Granola und Müsli

How many calories do I need to build muscle?

The energy balance also plays a role in building muscle. If you eat more than your maintenance calories, you will gain weight. We recommend a daily calorie increase of around 300 calories in order to gain weight healthily.

Here, too, the additional energy should not be obtained purely from cookies or unhealthy foods, but from healthy sources such as our nut or seed mixtures .

The all-round talent oats can also help you gain weight and build muscle mass, as the proteins they contain are important for muscle growth and the fiber protects against constipation. Our sports mueslis in particular will support you on your journey.

In order to be able to build targeted muscles, appropriate training is also important. Depending on how intense it is, you will have to adjust your calorie needs and possibly increase them further so that you don't end up in a calorie deficit. The key to more muscles is maintaining a calorie surplus.

Depending on the training goal, the composition of the food required also varies.

Calorie calculation – this is how you calculate your calorie needs

The daily calorie requirement, also known as maintenance requirement or total metabolic rate, results from the sum of several components.

In simple terms, however, it can be said that the total metabolic rate consists of the calculation of the basal metabolic rate and the performance metabolic rate.

What is the basal metabolic rate?

The basal metabolic rate is the amount of energy that the body needs when at rest to maintain all vital body functions and metabolic processes.

That means, too If you don't move all day, your body burns energy. You must therefore consume this value every day - even if you want to lose weight - because otherwise health damage can occur.

The basal metabolic rate is the same every day, but can increase with a higher muscle percentage.

What does the performance metabolic rate mean?

The performance metabolic rate goes beyond the basal metabolic rate and refers to the energy that the body needs for physical activities.

This includes everyone everyday movements such as writing, speaking, walking, cleaning but also physically demanding leisure activities such as sports.

The higher your performance turnover is, the higher your total turnover or daily calorie requirement will be.

The performance metabolic rate is variable compared to the basal metabolic rate. This means that if you exercise one day and spend the next day sitting, you will use more energy on the first day.

Because at the end of the week the average calorie consumption is more meaningful than the individual daily turnover, it is It makes more sense to determine your average performance using the PAL factor (Physical Activity Level).

This is how you determine the total turnover

The total turnover results from the basic turnover and the performance turnover. First, calculate your basal metabolic rate, which is easy to determine using the following rule of thumb:

  • Men: GU (kcal/day) = 1 x kg body weight x 24
  • Women : GU (kcal/day) = 0.9 x kg body weight x 24 and Benedict 1919):

    • Men: GU (kcal/day) = 66 + (13.8 x weight in kg) + (5.0 x height in cm) – (6.8 x age in years)
    • Women: GU (kcal/day) = 655 + (9.5 x weight in kg) + (1.9 x height in cm) – (4, 7 x age in years)

    You then determine your performance turnover. To do this, use the following table to find the PAL factor that best applies to your lifestyle:

    TABLE

    Physical activityPAL factorsitting exclusively/ Lying down1,2 exclusively sitting, little or no physical leisure activities1,4-1,5 predominantly sitting, occasionally walking or standing1,6-1,7 predominantly walking or standing, moderate exercise1,8-1,9 physically strenuous (occupational) activities2,0-2 .4

    For athletes with a sports workload of 4-5 units per week of 30-60 minutes each, the PAL value can be increased by 0.3, as muscle work and regeneration also consume energy . 

    Finally, you multiply your basal metabolic rate by the PAL factor to get your total turnover or daily calorie requirement.

    It is important to note that this number is only a guideline, firstly fluctuates slightly on a daily basis and, secondly, may differ from the actual total energy requirement.

    If you want to maintain your weight, you should consume approximately the same amount of calories every day for 2-4 weeks and check your weight weekly.

    If you gained weight afterwards, the total requirement determined was too high; If you lost weight, it was too low. 

Körperliche Aktivität PAL-Faktor
ausschließlich sitzend/liegend 1,2
ausschließlich sitzend, wenig oder keine körperliche Freizeitaktivitäten 1,4-1,5
überwiegend sitzende, zwischendurch gehend oder stehend 1,6-1,7
überwiegend gehend oder stehend, moderates Sportpensum 1,8-1,9
körperlich anstrengende (Berufs-)Tätigkeiten 2,0-2,4

Für Sportler und Sportlerinnen bei einem Sportpensum von 4-5 Einheiten pro Woche zu je 30-60 Minuten kann der PAL-Wert um 0,3 erhöht werden, da die Muskelarbeit sowie die Regeneration ebenso Energie verbrauchen. 

Schlussendlich multiplizierst du deinen Grundumsatz mit dem PAL-Faktor, um deinen Gesamtumsatz bzw. täglichen Kalorienbedarf zu erhalten.

Wichtig ist zu beachten, dass diese Zahl nur ein Richtwert ist, die erstens täglich etwas schwankt und zweitens möglicherweise vom tatsächlichen Gesamtenergiebedarf abweicht.

Wenn du dein Gewicht halten willst, solltest du für 2-4 Wochen täglich in etwa dieselbe Menge an Kalorien zuführen und wöchentlich dein Gewicht kontrollieren.

Hast du danach zugenommen, war der ermittelte Gesamtbedarf zu hoch; hast du abgenommen, war dieser zu gering. 

Ernährung Blog

Calorie requirements for men and women

If calculating your daily calorie requirement using the formulas is too laborious for you and/or you just want guidance anyway, you can find your approximate daily requirement from the following table.

Note that these values Average values ​​are average and height, age or body composition are not taken into account!

The Calorie needs for men differ from those for women. Men have a higher calorie requirement due to body composition: the percentage of muscle mass is higher, while the percentage of body fat is lower.

As muscles increase the metabolic rate, the basal metabolic rate and therefore the total metabolic rate is also increased.

Table

Movement calorie needs men's calorie. /p>

Bewegungspensum pro Tag Kalorienbedarf Männer Kalorienbedarf Frauen
unter 30 Minuten 2100-2500 kcal 1800-2000 kcal
30 bis 60 Minuten 2500-2700 kcal 2000-2200 kcal
über 60 Minuten 3000-3500 kcal 2400-2800 kcal

Nutritional recommendations for a healthy breakfast

The right diet in the morning can make your day sweeter. The first meal of the day plays a big role in your energy levels throughout the day. That's why you shouldn't skip this meal, even if you want to lose weight.

It's important that your breakfast is balanced, which means that it contains the following food components:

Carbohydrates: am best from whole grain products such as bread or whole grains such as oatmeal. They provide energy, fill you up and provide you with enough fiber.

Fat and proteins from milk and milk products, eggs, soy drink/yoghurt or nuts and seeds. In particular, nuts such as walnuts, cashews and seeds such as chia and flax seeds are recommended ingredients for your breakfast.

Gesunden Frühstück mit Verival – Mehr lesen

They not only provide lots of plant-based proteins, but also contain the vital unsaturated omega-3 fatty acids. These protect against inflammation and heart disease and ensure a high concentration. 

Vitamins from the freshest fruit and vegetables possible or from dried fruits. Pay attention to the quality and that the products are seasonal, as this is when they contain the most vitamins and minerals. 

Don't forget to drink enough fluids. Water and unsweetened fruit and herbal teas are best. 

For a balanced breakfast, you can also try our oatmeal and muesli variations. These contain a lot of carbohydrates and fiber and can be prepared with milk or yoghurt (proteins).

Add to that fresh fruit (vitamins) and nuts (fat) and the first meal is a healthy start to the day Guaranteed!

The basis of every individual nutritional plan is based on two important aspects: the calorie balance on the one hand and what personal goal you are pursuing on the other hand.

Our porridge and granola mixtures taste just as good.< /p>

  1. Othman R, Moghadasian M, Jones P. Cholesterol-lowering effects of oat β-glucan. Nutr Rev. 2011;69(6):299-309. doi:10.1111/j.1753-4887.2011.00401.x
  2. Rebello C, O'Neil C, Greenway F. Dietary fiber and satiety: the effects of oats on satiety. Nutr Rev. 2016;74(2):131-147. doi:10.1093/nutrit/nuv063

frequently asked Questions

How many calories can I eat to lose weight?

A calorie deficit is always crucial for weight loss. So you have to consume fewer calories. Therefore, eat about 300 calories less than your daily calorie requirement.

How can I calculate my calories? How do I calculate my daily calorie needs?

Either you use our calorie calculator or enter your values ​​into one of the two formulas: Men: (1 x kg body weight x 24) x PAL factor (66 + (13.8 x weight in kg) + (5.0 x height in cm) - (6.8 x age in years)) x PAL factor women: (0.9 x kg body weight x 24) x PAL factor (655 + (9.5 x weight in kg) + ( 1.9 x height in cm) - (4.7 x age in years)) x PAL factor

How do I calculate my calories per day?

It's best to use an app that tracks the calories you consume.

How many kcal a day to gain weight?

An increase in calories is crucial for weight gain. The rule of thumb is to increase your daily calorie intake by around 300 calories.

How many calories for 1 kg of weight loss?

To lose 1kg of fat, you need to eat 7000 calories in a deficit. Assuming you eat 300 calories a day in a deficit, then after about three weeks you will have lost one kilogram of fat.

Are 1400 calories too much?

1400 calories is definitely not too much. In fact, 1,400 calories may be too few for most people. Even if you lose weight, your calorie intake must not be below your basal metabolic rate, otherwise you will endanger your health. If you are unsure about the amount of calories, please ask your doctor.

Can you lose weight on 1000 calories a day?

Basically the answer is yes, you can lose weight with 1000 calories a day; However, 1000 calories are far too few! Even in a diet, your body needs a certain amount of energy to maintain all vital functions and to carry out your everyday activities - even if you “just” sit in front of the computer and work. When losing weight, the calorie deficit must not be too large and must never fall below your basal metabolic rate, as this will endanger your health. You don't have to be on the move with a calorie chart in your hand all the time. But a rough overview doesn't hurt and there are various ways to keep you up to date here.

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