Calorie requirement calculator: Calculate “how many calories can I eat a day?” online, free of charge

The calorie requirement shows you how many calories you should consume each day to maintain, lose or gain weight. It is made up of your basal metabolic rate and the amount of calories you burn through activities such as exercise or sport. You can use our calculator to work out exactly how much you need! Food calories, basal metabolic rate, BMI, here you can find our weight loss calculator and our weight loss tips 2025.

Calculate calorie requirement / day free of charge

How many calories can you eat a day? Our free calorie requirement calculator gives you a quick answer. Whether you want to lose weight, build muscle or maintain your weight, accurately calculating your calorie requirements is the first step towards your goal.

Calculate your daily calorie requirement free of charge & online

By calculating your calorie requirements, you can optimally adapt your nutrition plan and make progress. Start now with a precise analysis!

What is the calorie requirement?

The calorie requirement is the amount of energy your body needs every day to maintain all activities such as breathing, heartbeat, digestion and physical movement. It is made up of the basal metabolic rate (energy at rest) and your power metabolic rate (energy from movement and activity).

How is the calorie requirement calculated?

This is how the calculation works:

1. Determine your basal metabolic rate: This is the energy you need at rest. (See above: Basal metabolic rate calculation)
2. Apply an activity factor: Multiply your basal metabolic rate by an activity factor that reflects your physical activity.

Activity factors:

• 1.2: Hardly any movement, e.g. sedentary activity without sport
• 1.375: Light activity, e.g. office work and little sport (1-2 times per week)
• 1.55: Moderate activity, e.g. regular exercise (3-5 times per week)
• 1.725: High level of activity, e.g. physically demanding work or intensive sport (6-7 times per week)
• 1.9: Very high activity, e.g. competitive sport or heavy physical work

Step-by-step explanation:

1. Calculate your basal metabolic rate (see basal metabolic rate calculation).
2. Choose the activity factor that suits your lifestyle.
3. Multiply the basal metabolic rate by the activity factor.

Example of the calorie requirement calculation

For a woman:

• Basal metabolic rate: 1,345 kcal (from example above)
• Activity factor: 1.375 (light activity)

This is what the calculation looks like:

1. Basal metabolic rate × activity factor: 1,345 × 1.375 = 1,849.38 kcal

The calorie requirement is around 1,849 kcal per day.

For a man:

• Basal metabolic rate: 1,649 kcal (from example above)
• Activity factor: 1.55 (moderate activity)

This is what the calculation looks like:

1. Basal metabolic rate × activity factor: 1,649 × 1.55 = 2,556.95 kcal

The calorie requirement is around 2,557 kcal per day.

Understanding calorie requirements

The calorie requirement helps you to know how many calories you should eat per day:

• To maintain your weight, eat according to your calorie requirements.
• To lose weight, eat fewer calories (e.g. 500 kcal less per day).
• To gain weight, eat more calories (e.g. 500 kcal more per day).

With this knowledge, you can plan your diet better and achieve your goals!

Food calorie table – Tip!

Which foods contain how many calories per 100 grams? Our calorie table helps you to keep track. Whether you’re planning your next snack or want to know how many calories your favorite dish contains – the table provides you with the information you need.

• Food calorie table

With our simple search function, you can find all the calorie values for your next meal quickly and free of charge. A must-have for your weight loss success!

You want to lose weight?

My tip: There is only one rule for losing weight properly: you need to know your calorie requirements. If you eat fewer calories than you need, you will lose weight. If you also move, are active and perhaps even do sport, you will burn even more calories! Calculate everything important for your weight loss success here, free of charge and online. Use our tools to analyze your food, calorie requirements, BMI and more. Losing weight is that easy – with the right tools.

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• Weight loss calculator

Now is the right time to tackle your goals. Use our tips to motivate you and calculate everything you need directly online – from calories to BMI. Your success starts with one small step!