Calorie calculator

 

To lose weight, you should consume approx. %f kcal* / day.
Please note that this result should be viewed as a calculated average value. You should therefore use it only as a guideline. No calorie calculator or calorie tracker can determine the exact value of your calorie needs or expenditure.

Sports activities are not taken into account in this calculation! In addition, no information or recommendations on macro- or micronutrients are provided.

TIP: You could speed up weight loss by reducing your calorie intake further. However, we would like to explicitly warn you against eating below your basal metabolic rate for a prolonged period, as this can be harmful to your health and have a long-term negative impact on your body!
Your calculated basal metabolic rate is approx. %b kcal* / day (without any activity).
Support weight loss better through more movement in everyday life or several workout sessions per week.

Would you like more information and tips for losing weight?

Here are a few useful tips already:

A larger calorie deficit is possible and may speed up weight loss, but a larger deficit is often not sustainable, is associated with cravings and the so-called yo-yo effect, and can even pose health risks. The magic word here is: patience!

Try it out & patience
Start your self-experiment

1. Weigh yourself and note the result
2. Ideally, take photos and measurements, as weight alone is not meaningful and can be influenced by stress or other factors.

Now eat the suggested calorie amount, or the amount you have chosen, for 7-14 days. Make sure you actually consume exactly this amount of calories EVERY DAY, for example by keeping a log!

3 things can happen after these 7-14 days:

1. You have lost weight:
   That means you were in a calorie deficit and consumed fewer calories through food than you burned. (Calorie intake was lower than your calorie expenditure)
2. Your weight has not changed:
   You matched your maintenance needs with the calories you consumed. You can now reduce the calorie amount by 300-500kcal per day to lose weight.
3. You have gained weight:
   You were above your expenditure with the calories you consumed. Reduce your calorie intake by 500kcal per day to get into a negative balance and lose weight.

*Please note that these are only average values; the figures should be regarded as approximate and may differ in individual cases.

If you want more information about your goal, you can find here e-books on this topic. Free with a purchase value of 75€ or more!

To maintain weight, you should consume approx. %f kcal* / day.
Please note that this result should be viewed as a calculated average value. You should therefore use it only as a guideline. No calorie calculator or calorie tracker can determine the exact value of your calorie needs or expenditure.

Sports activities are not taken into account in this calculation! In addition, no information or recommendations on macro- or micronutrients are provided.


TIP:
To maintain your weight, it is important to consume at least your basal metabolic rate in calories every day PLUS the calories you burn throughout the day through your work or leisure activities.
Your calculated basal metabolic rate is approx. %b kcal* / day (without any activity). Add/increase your calorie value if you do workout sessions or other leisure activities.

Would you like more information and tips on maintaining weight?

Here are a few useful tips already:

Try it out & patience
Start your self-experiment

1. Weigh yourself and note the result
2. Ideally, take photos and measurements, as weight alone is not meaningful and can be influenced by stress or other factors.

Now eat the suggested calorie amount, or the amount you have chosen, for 7-14 days. Make sure you actually consume exactly this amount of calories EVERY DAY, for example by keeping a log! 3 things can happen after these 7-14 days:

1. You have lost weight:
   That means you were in a calorie deficit and consumed fewer calories through food than you burned. (Calorie intake was lower than your calorie expenditure), increase the amount of calories/day!
2. Your weight has not changed:
   You matched your maintenance needs with the calories you consumed. Perfect, keep it up!
3. You have gained weight:
   You were above your expenditure with the calories you consumed. (Calorie intake was higher than your expenditure). Reduce the amount of calories/day.

*Please note that these are only average values; the figures should be regarded as approximate and may differ in individual cases.

If you want more information about your goal, you can find here e-books on this topic. Free with a purchase value of 75€ or more!

To gain weight, you should consume approx. %f kcal* / day.
Please note that this result should be viewed as a calculated average value. You should therefore use it only as a guideline. No calorie calculator or calorie tracker can determine the exact value of your calorie needs or expenditure.

Sports activities are not taken into account in this calculation! In addition, no information or recommendations on macro- or micronutrients are provided.

TIP:
To increase your weight, it is important to consume at least your basal metabolic rate in calories every day PLUS the calories you burn throughout the day through your work or leisure activities PLUS 300-500 calories/day extra!!
For guidance: your calculated basal metabolic rate is approx. %b kcal* / day (without any activity).

Would you like more information and tips on gaining weight?

Here are a few useful tips already:

Of course, you can set a higher value for a calorie surplus. Just want to gain weight? Then go for it! Want to focus on structured muscle building? Then choose the calorie surplus carefully and keep it rather low so you don't risk gaining (too much) fat mass. Note: We usually gain fat mass faster than muscle mass.

Try it out & patience
Start your self-experiment

1. Weigh yourself and note the result
2. Ideally, take photos and measurements, as weight alone is not meaningful and can be influenced by stress or other factors.

Now eat the suggested calorie amount, or the amount you have chosen, for 7-14 days. Make sure you actually consume exactly this amount of calories EVERY DAY, for example by keeping a log! 3 things can happen after these 7-14 days:

1. You have lost weight:
   That means you were in a calorie deficit and consumed fewer calories through food than you burned. (Calorie intake was lower than your calorie expenditure), increase the amount of calories/day!
2. Your weight has not changed:
   You matched your maintenance needs with the calories you consumed. Increase your calorie intake by 300-500kcal per day to gain weight.
3. You have gained weight:
   You were above your expenditure with the calories you consumed. (Calorie intake was higher than your expenditure), too much too fast? Then reduce the calorie intake/day a little; not fast enough? Then increase the calorie intake/day.

*Please note that these are only average values; the figures should be regarded as approximate and may differ in individual cases.

If you want more information about your goal, you can find here e-books on this topic. Free with a purchase value of 75€ or more!