What is K-Beauty?

K-Beauty stands for Korean Beauty – a collective term for skincare products, routines and beauty philosophies from South Korea. What makes it special: K-Beauty does not focus on quick concealment, but on long-term skin health. The aim is Glass Skin – skin so clear and radiant that it looks like glass. This is achieved through hydration in layers, gentle active ingredients and a disciplined routine. Find out how to achieve Glass Skin step by step in the detailed guide.

The Korean 10-Step Skincare Routine

The famous 10-step routine is not a must, but a maximum. Most people choose 5-7 steps that suit their skin. The complete routine looks like this:

1. Oil Cleanser: Removes oil-based make-up and sunscreen (e.g. Heimish All Clean Balm)
2. Water Cleanser: Cleanses the skin on a water basis, removes sweat and final residues (double cleansing)
3. Exfoliator: 1-2x per week, gentle chemical peelings (AHA/BHA) instead of scrubs
4. Toner: Not an astringent toner, but a hydrating essence toner
5. Essence: The heart of the K-Beauty routine – concentrated active ingredients, ultra-light texture
6. Serum / ampoule: High-dose concentrate for specific concerns (pigment spots, wrinkles, pores) – e.g. hyaluronic serum or retinol
7. Sheet mask: 2-3 times a week for intensive hydration
8. Eye Cream: Especially for the sensitive eye area
9. Moisturizer: Seals all previous care steps
10. SPF: Sun protection – indispensable for K-Beauty, even in winter, even indoors

The most important K-Beauty ingredients

K-Beauty has popularized several ingredients that can now be found in products worldwide:

• Snail Mucin (snail secretion): Regenerates the skin, fills small scars and wrinkles, enormously hydrating. Bestseller: COSRX Advanced Snail 96 Mucin Power Essence
• Centella Asiatica (tiger grass): Soothes irritated skin, anti-inflammatory, ideal for sensitive and acne skin
• Niacinamide: lightens pigmentation spots, refines pores, regulates sebum
• Hyaluronic acid: draws moisture into the deeper layers of the skin – more in the Hyaluron Serum Guide
• Propolis: Antibacterial, soothing, strengthens the skin barrier
• Rice Water: Brightening, smoothing, rich in vitamins
• Mugwort (mugwort): Soothing, detoxifying, popular for problematic skin

K-Beauty brands that are available in Germany

The most important Korean brands are now also available in Germany – all details on stores and prices in the overview of the best K-Beauty products for Germany.

• COSRX: The best-selling K-Beauty brand worldwide. Reliable ingredients, minimalist design
• Some By Mi: Known for the AHA BHA PHA 30 Days Miracle Toner range
• Innisfree: Natural ingredients from Jeju Island
• Laneige: Specialist in hydration – the Lip Sleeping Mask is a worldwide classic
• Dr. Jart+: Dermatologically developed formulas, also in the luxury segment
• Klairs: Sensitive specialist, very popular with rosacea and intolerance skin

K-Beauty vs. Western skincare: what’s the difference?

The biggest difference lies in the philosophy. Western skincare often relies on strong active ingredients that deliver visible results quickly – sometimes at the expense of the skin barrier. K-Beauty thinks more long-term: hydration as a base, layers instead of concentration, prevention instead of reaction. Koreans don’t wear sunscreen because it’s summer, but every day – since they were teenagers.

K-Beauty routine in the video

What does glass skin mean?

The term comes from Korea and describes skin that looks translucent, plump and even – no visible pores, no redness, no dull complexion. Glass skin is not a make-up look, but a skin condition. The opposite of glass skin is dehydrated, dull or uneven skin.

The Glass Skin Routine step by step

The Glass Skin Routine is an adaptation of the classic Korean 10-Step Skincare Routine. You don’t have to do all 10 steps – but the order is important.

In the morning

1. Gentle cleansing: In the morning, a mild water phase cleanser or lukewarm water is sufficient – the skin was not burdened with make-up during the night
2. Toner: Hydrating Essence toner, applied several times (so-called 7-skin method: apply 7 thin layers)
3. Essence: The centerpiece – light, water-based texture with concentrated active ingredients (snail mucin, hyaluronic acid, centella)
4. Moisturizer: Light, non-comedogenic cream for sealing
5. SPF 50+: mandatory step – sun protection is the most important anti-ageing active ingredient of all

Evening

1. Oil Cleanser: Removes SPF, make-up and grease-soluble dirt
2. Water Cleanser: Double Cleansing – the second cleansing step removes water-soluble residues
3. Exfoliation (2-3x/week): Gentle BHA (salicylic acid) for pores, AHA (lactic acid, glycolic acid) for texture
4. Toner + Essence
5. Sheet Mask (2-3x/week): 15-20 minutes, do not wash off Essence afterwards – massage in
6. Serum: Niacinamide for pigmentation spots, vitamin C for radiance, retinol for wrinkles (not at the same time as BHA/AHA)
7. Moisturizer: slightly richer in the evening than in the morning
8. Sleeping Pack (optional): A sleeping mask that moisturizes the skin overnight

The best products for glass skin

These products are particularly suitable for getting started with the Glass Skin routine. All of them are also available in Germany – find out more in the complete overview of K-Beauty products for Germany.

Cleaning

• Heimish All Clean Balm: Best oil cleanser for all skin types, dissolves even waterproof make-up
• COSRX Low pH Good Morning Gel Cleanser: pH-optimized, cleanses without drying out

Essence & Toner

• COSRX Advanced Snail 96 Mucin Power Essence: The best-known K-Beauty product in the world. Snail Mucin deeply regenerates and hydrates
• Klairs Supple Preparation Facial Toner: Soothing, even for very sensitive skin
• Pyunkang Yul Essence Toner: Minimalist, extremely effective, ideal for dry skin

SPF

• Beauty of Joseon Relief Sun: The most recommended Korean sunscreen – no white cast, no sticky feeling, SPF 50+
• ISNTREE Hyaluronic Acid Watery Sun Cream: Ideal for dry skin, absorbs immediately

Which skin type benefits the most?

Glass Skin is theoretically achievable for every skin type – the approach just needs to be adapted:

• Dry skin: More essences and richer creams, multiple layers of hyaluronic acid
• Oily skin: Lighter textures, BHA for pores, niacinamide to regulate sebum
• Sensitive skin: Centella Asiatica, Mugwort, Klairs or Dr. Jart+ Cicapair line
• Combination skin: Zone care – T-zone lighter, cheeks richer

How long does it take to get the first results?

With a consistent routine, most people see the first changes after 4-6 weeks. Significant improvements in pigmentation and texture after 3 months. Glass Skin is not a sprint – it’s an investment in long-term skin health.

Glass Skin Routine in video

Where to buy K-Beauty products in Germany?

Stationary trade

• Douglas: Largest assortment in stationary retail – COSRX, Some By Mi, Dr. Jart+, Laneige in many stores
• Sephora: Premium segment, Dr. Jart+, Laneige, 3CE Make-up
• DM / Rossmann: Growing range, especially Heimish, some COSRX products, sheet masks

Online stores

• YesStyle: Largest K-Beauty online store in Europe, direct import from Asia, regular sales
• StyleKorean: Official partner of many Korean brands, authentic goods, fast shipping
• Jolse: Wide selection of brands, often cheaper than other providers
• Amazon: Often sufficient for popular products such as COSRX or Laneige – pay attention to original goods
• Niche Beauty: German K-Beauty store with a curated range, good for beginners

The best-selling K-Beauty products in Germany

Cleanser

• Heimish All Clean Balm (120ml, ~14 Euro): Best beginner oil cleanser. Removes make-up, SPF and concealer without being greasy
• COSRX Low pH Good Morning Gel Cleanser (150ml, ~12 Euro): The best-selling K-Beauty Cleanser worldwide, pH 5.0
• Beauty of Joseon Green Plum Refreshing Cleanser (~13 euros): Light, refreshing cleanser for oily and combination skin

Toner & Essence

• COSRX Advanced Snail 96 Mucin Power Essence (100ml, ~20 euros): The most iconic K-Beauty product. 96% snail secretion filtrate for regeneration and hydration
• Klairs Supple Preparation Facial Toner (180ml, ~22 euros): Soothing and hydrating, also suitable for rosacea skin
• Some By Mi AHA BHA PHA 30 Days Miracle Toner (150ml, ~18 euros): The insider tip against acne and blemished skin

Serum & Ampoule

• COSRX Niacinamide 15% Face Serum (20ml, ~18 euros): High-dose niacinamide against pigmentation spots and large pores
• Skin1004 Madagascar Centella Ampoule (100ml, ~25 euros): Centella Asiatica pure – soothes irritated, sensitive skin immediately
• Beauty of Joseon Revive Serum: Ginseng + Snail Mucin (~22 euros): Combination for anti-ageing and regeneration

Moisturizing care

• Laneige Water Sleeping Mask (70ml, ~28 Euro): Overnight mask – “Wake up to glass skin”
• COSRX Oil-Free Ultra-Moisturizing Lotion (~18 euros): Lightweight, non-comedogenic, ideal for oily skin
• Etude House SoonJung Hydro Barrier Cream (~18 euros): Strengthens the skin barrier, ideal after chemical peels

Sun protection

• Beauty of Joseon Relief Sun: Rice + Probiotics SPF50+ (50ml, ~17 euros): The most praised Korean sunscreen – no white cast, silky finish
• Round Lab Birch Juice Moisturizing Sun Cream SPF50+ (~20 euros): Ideal for dry skin, absorbs quickly

K-Beauty starter kit: What do I really need?

If you want to start with K-Beauty, you don’t need 10 products at once. A simple starter kit for around 60-80 euros is enough to get you started – more details in the Glass Skin Routine:

1. Oil Cleanser (Heimish All Clean Balm, ~14 Euro)
2. Water Cleanser (COSRX Low pH, ~12 Euro)
3. Essence (COSRX Snail Mucin, ~20 Euro)
4. Moisturizer (depending on skin type, ~15 euros)
5. SPF (Beauty of Joseon, ~17 Euro)

K-Beauty in the video

What does hyaluronic acid do in the skin?

Hyaluronic acid (HA) occurs naturally in the skin – and decreases dramatically with age. At 25, the skin still produces enough, but by 40 the level has fallen by over 50%. When applied as a serum, it penetrates into the upper layers of the skin and provides:

• Intensive hydration: Immediate moisture boost, visible after the first application
• Volume effect: fine lines are plumped up by moisture
• Barrier strengthening: the skin barrier is stabilized, less transepidermal moisture loss
• Soothing: Hyaluronic acid is suitable for all skin types, including rosacea skin

Low molecular weight vs. high molecular weight: Which is better?

This is the most common question when buying hyaluronic serums. In the K-Beauty world, many brands already rely on multi-weight formulas:

• High molecular weight HA (over 1,000 kDa): Stays on the skin surface, acts as a moisture-binding film – quick visible shine effect
• Low molecular weight HA (less than 500 kDa): Penetrates deeper into the skin, more effective in the long term
• Multi-weight HA: combination of both molecule sizes – the smartest option. Most high-quality serums today rely on

The best hyaluronic serums in comparison

Budget (under 20 Euro)

• The Ordinary Hyaluronic Acid 2% + B5 (~8 euros): Reliable, well formulated, ideal for beginners
• Garnier Hyaluron Filler Serum (~15 euros): Widely available, for dry and normal skin
• COSRX Hyaluronic Acid Intensive Cream (~18 euros): More of a cream than a serum, but hugely hydrating

Mid-range (20-60 euros)

• Vichy Liftactiv Supreme H.A. Epidermic Filler (~35 euros): Dermatologically tested, 1.5% HA concentration
• La Roche-Posay Hyalu B5 Serum (~42 euros): Gold standard for sensitive skin – Bakuchiol plus HA
• Paula’s Choice Hyaluronic Acid Booster (~52 euros): Multi-weight formula, excellent tolerance

Premium (over 60 euros)

• SkinCeuticals H.A. Intensifier (~115 euros): Clinically tested, 1.3% HA with Proxylane and Licorice Root
• Drunk Elephant B-Hydra Intensive Hydration Serum (~75 euros): Light, layerable, ideal for combination skin

Application: When and how to apply?

Hyaluronic serum works best on slightly moist skin – this increases penetration. A common mistake is to apply it to completely dry skin – HA then draws moisture from the skin instead of from the outside. Further tips for optimal integration into the Glass Skin morning routine:

1. Cleanse face
2. Apply toner or essence – leave slightly damp
3. Press on hyaluronic serum (do not rub in – gently tap in)
4. Moisturizing cream over it – seals the HA
5. SPF in the morning

Combination with other active ingredients

Hyaluronic acid is compatible with almost everything. Good combinations:

• HA + niacinamide: hydration plus pore refinement – classic K-Beauty combination
• HA + vitamin C: layer serum in the morning, vitamin C underneath or on top
• HA + retinol: apply HA before retinol – buffers irritation and keeps skin moisturized

What is retinol and how does it work?

Retinol is a form of vitamin A – the upper category of retinoids. In the skin, it is converted into retinoic acid, which acts directly on the cell nuclei. The result:

• Cell renewal is accelerated: Old cells are shed faster, new ones form more quickly
• Collagen production increases: The main cause of the anti-aging effect
• Pigment spots fade: Melanin synthesis is inhibited
• Pores refine: less sebum, tighter pore structure

Retinol strengths: What to start with?

This is the most common mistake: too much concentration when getting started. The result: redness, flaking, over-irritation. Combining retinol with a good hyaluronic serum significantly reduces irritation. Start right:

• Beginners: 0.025% – 0.1%: start once a week, then increase slowly
• Advanced: 0.3% – 0.5%: 2-3x per week when the skin is accustomed
• Experienced: 0.5% – 1%: Daily, but always with moisturizer underneath (sandwich method)

The sandwich method: retinol without irritation

The sandwich method is the best beginner’s technique: moisturizer – retinol – moisturizer. The cream “dilutes” the retinol contact with the skin and drastically reduces irritation without completely eliminating the effect. Ideal for the first 4-8 weeks.

Best retinol products

Beginner

• The Ordinary Retinol 0.2% in Squalane (~7 Euro): Inexpensive, effective, well tolerated due to squalane base
• CeraVe Retinol Serum (~18 euros): With niacinamide and ceramides – soothes at the same time
• Eucerin Anti-Pigment Dual Serum (~35 euros): 0.1% retinol, specially formulated for pigmentation spots

Advanced

• RoC Retinol Correxion Line Smoothing Serum (~35 euros): Classic with proven effect
• Paula’s Choice Clinical 1% Retinol (~60 euros): High concentration, well buffered with hyaluronic acid and vitamin C
• Medik8 Crystal Retinal 3 (~57 euros): Retinaldehyde instead of retinol – more effective and better tolerated

Retinol and sun: the most important rule

Retinol belongs exclusively in the evening routine. It makes the skin more sensitive to light. In the morning: always use SPF 50+. This is not an option – it’s mandatory. More on optimal sun protection in the K-Beauty product guide (Korean sunscreens are among the best on the market).

What should retinol not be combined with?

• AHA/BHA: Never use at the same time – too irritating. Alternate: Retinol Mon/Wed/Fri, peeling Tue/Thu
• Vitamin C: Different pH ranges – vitamin C in the morning, retinol in the evening, no problem
• Benzoyl peroxide: Deactivates retinol – never use together

When will we see the first results?

The first improvements can be seen after 4-6 weeks: smoother texture, more even complexion. Significant results for pigmentation spots and fine lines after 3-6 months. Retinol is not a sprint – those who are consistent will be rewarded in the long term.

What does professional teeth cleaning cost?

Beautiful teeth! The cost of a PZR varies depending on the practice, complexity and region. On average, patients should expect the following prices:

• Simple PZR: 50 to 80 euros
• Comprehensive PZR (with airflow, polishing, sealing): 80 to 150 euros
• Initial treatment (lots of tartar, risk of periodontitis): up to 200 euros

Dental cleaning is recommended at least once, preferably twice a year. Two appointments cost between 100 and 300 euros per year – depending on the practice and the condition of the teeth.

What does the GKV pay?

Statutory health insurance (GKV for short) does not generally cover periodontal cleaning as a standard service. There are only exceptions in the case of medically necessary periodontitis treatment (PAR treatment according to findings). A purely preventive prophylactic cleaning is a so-called individual health service (IGeL) – the patient pays for it themselves.

When is supplementary dental insurance worthwhile?

Supplementary dental insurance usually reimburses 80-100 percent of the cost of a dental cleaning. With two PZR appointments per year and an insurance premium starting at 10 euros per month, the policy pays for itself through prophylaxis alone – not to mention dentures, crowns and orthodontics.

If you would like to compare the costs and reimbursement of professional teeth cleaning in detail, you can find a detailed guide on zahnzusatzversicherung.one – including an overview of which tariffs reimburse 100% of PZR and do not require a waiting period.

PZR procedure: What happens during cleaning?

A typical PZR takes 45 to 75 minutes and comprises several steps:

1. Diagnostic findings: periodontal status, gum depths, bleeding index
2. Removal of tartar and plaque: With ultrasound and hand instruments
3. Polish: removal of discoloration (coffee, tea, nicotine)
4. Airflow (optional): Powder jet device for stubborn deposits
5. Fluoridation: Hardening of the tooth surface, protection against caries
6. Nutritional advice: tips for dental care at home

PZR and supplementary dental insurance

Here are the most important points in brief:

• GKV does not pay for PZR – except for medically necessary PAR treatment
• Average costs: 60-120 euros per appointment, 1-2× per year recommended
• Good supplementary dental insurances reimburse 80-100 % of the PZR costs
• Tariffs without a waiting period are particularly attractive for immediate protection
• Annual premium often lower than the PZR costs saved

Conclusion: If you regularly have your teeth professionally cleaned, you should not bear the costs alone. Good supplementary dental insurance already pays for itself with the professional dental cleaning – the cover for dentures and orthodontics comes on top.

Speaking of which, this is how the stars do it

Perfect teeth? They don’t always come from professional teeth cleaning. Especially those who are often in front of the camera rely on so-called veneers. We ventured behind the scenes and gained an insight into a practice where celebrities usually have their teeth treated.

• Veneers

Straight teeth? There is a solution for this too, for example:

• Invisalign

Calorie requirement calculator

Calculate online, free of charge: “How many calories can I eat per day?” Your calorie requirement shows you how many calories you can eat each day to maintain your weight or lose weight. Simply enter your data such as age, weight, height and activity level and the calculator will give you a precise estimate. Perfect for anyone who wants to lose weight with a plan!

• Calorie requirement calculator

Basal metabolic rate calculator

The basal metabolic rate shows you how many calories your body needs at complete rest to maintain vital functions such as breathing and heartbeat. This value is particularly helpful to understand what your calorie consumption looks like without additional activity. Calculate your basal metabolic rate and plan your weight loss success smarter!

• Basal metabolic rate calculator

Food calorie table & calculator

Search over 800 foods for free and find out their calorie values! With the calorie table, you can easily check how many calories your favorite dishes or snacks contain. Perfect for eating more consciously and avoiding calorie traps. Use the table to plan your meals more efficiently.

• Food calorie table

BMI calculator

Calculate your body mass index (BMI) to find out if your weight is within a healthy range. The BMI is a simple method of assessing your weight in relation to your height. Use the calculator to better define your weight loss goal!

• BMI calculator

Ozempic dosage: click table, setting & application

No time for sport but still want to lose weight quickly? Some people use weight loss injections to lose weight faster. Ozempic is one of the most popular options, especially for people with diabetes. However, alternatives such as Wegovy or Saxenda are also gaining popularity. You can find everything you need to know about how to use them here:

• Ozempic click table

Lose weight 2026: Lose weight with a plan

Losing weight, calculating calories, eating healthily and getting enough exercise – that sounds easy enough! Step 1: Motivation, check! You want to lose weight and don’t know where to start? Don’t worry, the first step is often the most difficult, but also the most important. With a combination of conscious nutrition, more exercise and simple tricks, you can achieve your goal. Find out here how to get started and stick with it in the long term!

• Slimming tips

Click table: 1-72 clicks

You can also easily calculate your clicks online here.

Source: doktorfy

Click? How Ozepic works

Ozempic is available in pens with different dosages, e.g. 0.25 mg, 0.5 mg, 1 mg and 2 mg per injection.

Why are there different dosages?

1. Initial phase: Treatment begins with a low dose (e.g. 0.25 mg) to minimize side effects such as nausea.
2. Maintenance dose: After the initial phase, the dose is gradually increased (e.g. 0.5 mg or 1 mg) until the effective dosage for the patient is reached.
3. Individual adjustment: Patients require different amounts depending on their state of health and objectives (e.g. weight loss or blood sugar control).

More about the weight loss injection? Read here:

• 10 things you need to know about Ozempic

Order Ozempic online

Ozempic, Wegovy, Mounjaro available immediately for you as a patient. With doktorfy you can easily manage your doctor’s visit digitally. You want to lose weight? Become a patient in 5 minutes, now on doktorfy by FIV Magazine:

• Order slimming syringe online

What’s the difference?

One is the effect. Higher dosages have stronger effects, particularly in terms of blood sugar control and weight loss. But there are also differences in the side effects, as lower dosages reduce the risk of side effects in the initial phase.

This is what a 3-pack of Ozempic looks like after unboxing.

Table: Overview

Download: Click table PDF

What is the Ozempic click table?

The Ozempic click chart helps you to set the correct dose of your Ozempic pre-filled pen. On the dosage button you will find a scale that increases or decreases the dosage in small steps – so-called clicks. Each click represents a fixed amount of medication so that you can set your dose precisely.

Read the entire package leaflet carefully before you start using this medicine, as it contains important information.

Source and more information: Patient information service.

How to set the dosage

The correct dosage is set in several steps. Here you can find out how to proceed:

Tip! Also read 10 things you need to know about Ozempic

The initial dose

To begin with, you start with 0.25 mg once a week. This phase lasts four weeks and prepares your body for the medication. At the same time, it helps to minimize possible side effects.

The maintenance dose

After the first four weeks, the dose is increased to 0.5 mg per week. In most cases, this dosage is sufficient to regulate the blood glucose level.

Higher dosages

If you need a stronger effect, you can gradually increase the dose to 1 mg and later to a maximum of 2 mg per week. There should always be at least four weeks between dose increases.

How to use the Ozempic pen

Source: Medical Tribune.

Preparation of the pen

Before you start, remove the cap and attach a new needle. Carry out a run-through test before the first application to ensure that the pen is working properly.

Dose adjustment

Turn the dosage knob slowly until the desired dose appears on the display. If you hear a click, this corresponds to a set dose value. Check that the display shows your correct dose. As just described, from the starting dose to the ideal setting for you.

Injection: Where?

Choose an injection site, for example the abdomen, thigh or upper arm. Clean the skin thoroughly and inject the medication subcutaneously (under the skin). Hold the needle under the skin for a few seconds after the injection to ensure that the entire dose is administered.

2 more notes on the application

What else should you consider?

Regularity

You use Ozempic once a week on the same day of the week. If you forget a dose, you can make it up within five days. Then simply continue with the next dose.

Storage in the refrigerator

Before first use, store the pen in the refrigerator (2-8 °C). After the first use, you can store it at room temperature (below 30 °C) or continue to store it in the refrigerator – for up to six weeks.

With the Ozempic click chart and a clear routine, you are in control of your therapy.

If you have any questions or uncertainties, your doctor or pharmacist will be happy to help you.

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.

• Slimming tips
• 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!

Calculate basal metabolic rate free of charge

With our free basal metabolic rate calculator, you can quickly find out how many calories your body needs every day. This value helps you to adjust your diet plan, regardless of whether you want to lose, gain or maintain your weight. Simply enter your age, weight, height and gender and get started!

Calculate your basal metabolic rate free of charge & online

The basal metabolic rate is an important basis for your weight loss success. Combine it with the calorie requirement calculator to understand how much additional energy you consume through exercise. This allows you to make your plan even more precise.

What is the basal metabolic rate?

The basal metabolic rate is the amount of energy your body needs to maintain vital functions such as breathing, heartbeat and digestion at rest. It shows how many calories your body burns, even if you just lie down all day.

How is the basal metabolic rate calculated?

This is how the calculation works (Harris-Benedict formula):

For women:

• 10 × your weight in kilograms
• • 6.25 × your size in centimeters
• – 5 × your age in years
• – 161

For men:

• 10 × your weight in kilograms
• • 6.25 × your size in centimeters
• – 5 × your age in years
• • 5

Step-by-step explanation:

1. Write down your weight in kilograms.
2. Measure your height in centimeters.
3. Determine your age in years.
4. Apply the formula for your gender.

Example of the basal metabolic rate calculation:

For a man:

• Weight: 70 kg
• Height: 175 cm
• Age: 30 years

This is what the calculation looks like:

1. 10 × weight: 10 × 70 = 700
2. 6.25 × size: 6.25 × 175 = 1,093.75
3. 5 × age: 5 × 30 = 150
4. Apply the formula: 700 + 1,093.75 – 150 + 5 = 1,648.75 kcal

The basal metabolic rate is around 1,649 kcal per day.

For a woman:

• Weight: 60 kg
• Size: 165 cm
• Age: 25 years

This is what the calculation looks like:

1. 10 × weight: 10 × 60 = 600
2. 6.25 × size: 6.25 × 165 = 1,031.25
3. 5 × age: 5 × 25 = 125
4. Apply the formula: 600 + 1,031.25 – 125 – 161 = 1,345.25 kcal

The basal metabolic rate is around 1,345 kcal per day.

Basal metabolic rate and energy requirements

Remember: your basal metabolic rate is only part of your total calorie requirement. When you exercise, do sport or work, your energy consumption increases. Together with the activity, this results in your total metabolic rate. However, the basal metabolic rate provides a good basis for understanding your daily calorie requirements.

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.

• Slimming tips
• 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!