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

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!

Calculate BMI free of charge

You can calculate your body mass index quickly and easily with our free BMI calculator. Simply enter your weight and height and you will find out what range you are in. Ideal for tracking your progress in losing or gaining weight.

Calculate your BMI free of charge & online

However, the BMI is only a rough guide and does not take into account muscle mass or fat distribution. Therefore, use it as a guide, but combine it with other measurements such as your waist circumference or your calorie requirement.

What is the BMI?

The BMI (body mass index) shows whether your weight matches your height. It is used to assess whether you are underweight, normal weight, overweight or obese (very overweight).

How is the BMI calculated?

This is how the calculation works:

• Take your weight in kilograms
• Multiply your height in meters by itself (height × height)
• Divide your weight by this value

Step-by-step explanation:

1. Weigh yourself and record your weight in kilograms.
2. Measure your height in meters and multiply it by itself.
3. Divide your weight by the result of the multiplication.

Example of BMI calculation:

• Weight: 70 kg
• Size: 1.75 m

This is what the calculation looks like:

1. Square the size: 1.75 × 1.75 = 3.0625
2. Divide weight: 70 ÷ 3.0625 = 22.86

The BMI is 22.86, which is within the normal weight range.

BMI values at a glance

Classification of values

• Under 18.5: Underweight
• 18.5 to 24.9: normal weight
• 25 to 29.9: Overweight
• 30 and over: Obesity

Oh yes, remember: BMI is a simple guideline, but does not take everything into account – such as muscle mass or fat distribution in the body.

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 basal metabolic rate calculator, you can quickly and easily find out how many calories your body needs to function optimally. Enter your data and receive a precise calculation immediately – perfect for adjusting your diet accordingly.

KCAL for the most popular 800+ foods

You can also view the exact calorie values of over 800 foods in our food calorie table. Use this information to eat more consciously and avoid calorie traps.

What is the calorie requirement?

The calorie requirement is the energy your body needs every day – for breathing, digesting, thinking and moving. It is made up of basal metabolic rate (energy at rest) and energy expenditure (movement).

This is how you calculate your calorie requirement:

1. Calculate your basal metabolic rate: The energy your body uses without exercise.
2. Multiply by activity factor:
   • 1.2: hardly any movement
   • 1.55: moderate sport (3-5 times/week)
   • 1.9: very active (e.g. competitive sport).

Example:

• Basal metabolic rate: 1,650 kcal
• Activity factor: 1.55 (moderate activity)
• 1,650 × 1.55 = 2,558 kcal
  Your calorie requirement is 2,558 kcal per day.

You can use it to maintain your weight, lose weight or gain weight. Learn more here:

• Calorie requirement

You want to lose weight?

My tip: Set yourself clear goals and plan your meals in advance. If you eat fewer calories than your body needs, you will lose weight. Support this process with regular exercise and the right knowledge, for example about your calorie requirements or basal metabolic rate. Our tools will help you!

• Slimming tips

Meal prep: preparation instead of spontaneous cravings

For long-term success, it is important to develop a routine. Fitness expert René also recommends preparing your meals in advance to help you cope with stressful days. Meal prep helps you to avoid spontaneous cravings and stay in control of your diet.

• Best Meal Prep Ideas

Plan your meals for the week, shop carefully and prepare snacks and main courses. This will save you time and help you make healthier choices. Read more ideas here to take your nutrition to the next level!

Lose weight: The first step counts

The path to your desired weight starts with a clear goal. Set yourself realistic expectations and divide your big goal into smaller stages. It is important not to want to change everything immediately. Small changes that you can integrate into your everyday life make a big difference.

As always first:

5 facts about losing weight

5 facts about losing weight that you may not have heard yet!

1. Muscles burn calories – The more muscle you have, the higher your basal metabolic rate, even at rest.
2. Sleep affects your weight – Less than seven hours of sleep can promote cravings and weight gain.
3. Water as a fat burner – Drinking water before every meal increases calorie consumption and reduces calorie intake.
4. Stress makes you fat – Chronic stress increases cortisol, which promotes fat accumulation, especially on the stomach.
5. Weight fluctuates daily – changes due to water, salt or hormones are normal, so focus on the long-term trend.

Why the first step is so crucial

The road to your dream figure is long, but it’s worth it! Losing weight often fails because the beginning seems too complicated. Start with a simple task, such as going for a ten-minute walk every day or planning your meals more consciously. This is exactly where the key lies:

“Just start and keep at it.”

Luke Jaque-Rodney

Even small habits, such as drinking water instead of sugary drinks, can make a difference. A minimalist diet – using only the foods you really need – also helps you to keep track of your diet and avoid stress. You can find more tips on this here in the interview with Spiegel bestselling author Luke Jaque-Rodney.

Bring more movement into your everyday life

Exercise is an essential part of losing weight. You don’t have to join a gym straight away – small changes in your everyday life are often enough to see the first results.

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 best tips for more exercise

• Start with a daily walk – just 30 minutes a day can help.
• Take the stairs instead of the elevator or deliberately park your car further away.
• Find a sport that you enjoy – whether it’s yoga, dancing or cycling, there are many options.

For long-term success, it is important to develop a routine. Fitness expert René also recommends preparing your meals in advance to help you cope with stressful days. Read his best meal prep ideas here.

Healthy eating: fewer calories, more quality

Losing weight only works if you eat fewer calories than you consume. But that doesn’t mean you have to starve yourself. A balanced diet that fills you up and still saves calories is the key.

• 40+ Diets (external on doktorfy.de)

How to change your diet

Start by replacing high-calorie foods with healthier alternatives. Focus on fresh vegetables, high-quality protein sources such as chicken or tofu and healthy fats from nuts or avocado. Plan your meals in advance to avoid unhealthy snacks. An easy place to start is with low-calorie recipes that are still tasty and filling, such as these fitness recipes.

Tips for everyday life

• Eat smaller portions and use smaller plates.
• Avoid highly processed foods and cook fresh as often as possible.
• Drink enough water – we often confuse thirst with hunger.

If you’re looking for inspiration for healthy snacks, you might be interested in these ideas: healthy snacks and to-go products.

Alternatives: WeightWatchers, Ozempic & Co.

For people who find it difficult to lose weight through diet and exercise alone, communities such as WeightWatchers can be an option.

Medication such as Ozempic is another option. This prescription medication supports weight loss by reducing the feeling of hunger and regulating blood sugar levels. However, you should only use such alternatives after consulting a doctor. Ozempic and similar medications (such as Wegovy or Mounjaro) should always be part of a comprehensive approach that includes a healthy diet and regular exercise.

What do I recommend? The healthy way, method “FDH” (eat half) + more exercise, that saves money and you experience more = winwin! With or without aids, during the weight loss process but also afterwards: stick with it!

Keep at it: Motivation and mindset

Losing weight is not a sprint, but a marathon. Setbacks are part of it, but they are no reason to give up. With the right attitude, you can be successful in the long term.

How to stay motivated

Set yourself small, achievable goals and reward yourself for success. Keep a food diary or track your progress with an app. To stay motivated, you can also train and cook together with friends or family. Exercise, nutrition, healthy awareness, that’s all you need if you’re motivated.

My tip: enjoy the process! Find joy in exercise and discover healthy foods that you enjoy. Losing weight shouldn’t just be a goal, but a journey to a healthier lifestyle.

Your path to a healthier life

The path to losing weight starts with the first step. Whether you start with more exercise, a healthy diet or both – the important thing is that you get started. Stick to realistic goals, find a routine that suits you and don’t let setbacks discourage you. You can do it!

Step 1: Calculate your calorie requirement

Do you already know our weight loss calculator? Food, calories, calorie requirement, BMI & Co.

• Weight loss calculator

Tip 1: Take Ozempic on Friday

Let’s start with tip 1, short and sweet! If you take Ozempic on Friday, you can cure possible side effects such as nausea over the weekend. This is particularly helpful if you have the weekend off.

Watch the video if you want to hear all 10 tips

Tip 2: Eat light

On the day of the injection and for one to two days afterwards, you should eat smaller portions. Ozempic can slow down digestion, and lighter meals prevent your stomach from being overwhelmed.

Tip 3: Always have snacks with you

Always carry small snacks with you to relieve nausea or avoid longer periods of hunger. This can help to minimize symptoms and make you feel better.

Video: 10 tips you need to know!

Tip 4: Drink plenty of water

Always stay well hydrated. Drinking plenty of water not only helps to combat discomfort, but also supports your general health during treatment.

Order Ozempic online

Immediately available for patients: Now on doktorfy by FIV Magazine:

• Order Ozempic online

Tip 5: Find a movement that you enjoy

Regular exercise that you enjoy, such as training for a goal, can boost your health and support the positive effects of Ozempic.

Tip 6: Integrate short movement phases

Small movements such as walking after meals or doing household chores can help stabilize blood sugar levels and support your body.

Tip 7: Make the food exciting

Try out new, healthy recipes to make eating fun. High-quality meals ensure that your body is optimally nourished, even if you eat less.

Tip 8: Find your community

Talk to others who use Ozempic or have similar health goals. Whether online or offline, support from like-minded people can motivate and help.

Tip 9: Keep an eye on your “why”

Remember why you are using Ozempic. Think about your health goals and what problems you want to prevent or improve.

Tip 10: Stay in contact with your doctor

Keep your doctor informed. Discuss side effects and have the dosage adjusted if necessary. This will allow you to optimize your treatment and solve potential problems at an early stage.

Ozempic offers effective support for health challenges, but your success depends on conscious use. Pay attention to your body, integrate small changes into your everyday life and always stay in contact with your doctor. With patience and the right strategies, you can make the therapy positive and reap the benefits in the long term.

Ozempic application & dosage

The Ozempic click table offers you an easy way to precisely adjust the dosage of your Ozempic pen. Each click on the dosing button corresponds to a certain amount of medication, so you can set exactly the right dose.

• Ozempic application & dosage

Healthy eating habits and secret indulgence food with Loredana Chantal

Loredana passionately shares her delicious dishes on Instagram and TikTok and her mantra is: quick, delicious and also calorie-conscious! From various pasta recipes to potato gratin and Oreo cheesecake – Loredana’s recipes really do have something for every gourmand who loves delicious and healthy food. We asked Loredana what her must-haves in the pantry are and which cheat meal she can’t resist.

• Loredana Instagram
• Loredana TikTok

Delicious and quick from the oven? That’s possible!

FIV: Hi Loredana! Nice of you to take the time to answer our questions! We’ve seen on your channels that you can really cook up all sorts of things from A to Z. But if we break it down, what are your must-haves as a stockpile?

Loredana: For me, a must-have in a healthy household would definitely be a good selection of fresh fruit and vegetables, as well as high-quality sources of carbohydrates such as potatoes or rice and a filling source of protein such as pulses or feta. That way you always have a good basis for a balanced diet at home.

FIV: For many people, fast food and healthy meals are opposites – but you actually prove the opposite: fast and healthy are not necessarily mutually exclusive, are they?

Loredana: Preparing quick and healthy food is absolutely compatible. That’s exactly why I came up with the idea of preparing all my recipes in the oven in 2021. It only takes a few minutes to prepare and the oven cooks a balanced meal for you. Back then, I opened a whole new chapter with oven recipes. You can now find them everywhere on Instagram, which makes me very happy.

FIV: Do you also follow a particular diet, such as veganism or vegetarianism?

Loredana Chantal: I mainly eat a vegetarian diet and try to make sure that my food provides me with all the nutrients I need.

Eat when the body gives the signal

I’m a big fan of intuitive eating

FIV: And how do you feel about intermittent fasting?

Loredana: Intermittent fasting is definitely a trend and has shown positive effects for many people. I’m a big fan of intuitive eating and believe that you should eat when you feel hungry. Personally, I rarely feel hungry in the morning and therefore often have breakfast at lunchtime. So you could say that I occasionally practice intermittent fasting unconsciously. However, I don’t do it consciously and strongly advise against prohibitions and strict rules. My motto is: – Eat when you are physically hungry.

FIV: Do you have any experience with nutritional supplements or would you recommend them to others?

Loredana: While we can theoretically get a lot of nutrients from our diet, the reality is often different. Although I try to eat a healthy and balanced diet every day, there are days when I don’t always succeed. That’s why I think it’s important to support my nutritional needs with supplements. I have consulted a naturopath to find out exactly what I need.

A weakness for the famous French fries special

FIV: What is your secret indulgence that you keep giving in to despite its unhealthy side?

Loredana: My secret indulgence would probably be a portion of Pommes Spezial. These are chips with ketchup, mayo and fresh onions. It’s certainly not the healthiest, so I enjoy them very consciously or integrate them into a healthy bowl with salad and a source of protein.

FIV: Well, with all the healthy meals, a French fries special is allowed. Thank you Loredana for your time. We’ll definitely make one or two of the one-pot recipes.

More about Loredana’s one-pot recipes:

• Loredana Instagram
• Loredana TikTok

Now in FIV Issue #32!

You can also discover the whole interview as well as inspiring fitness stories, travel tips and fashion in the complete magazine!

• Read now: FIV Magazine #32

More inspiration for delicious meals.

If you’re looking for more inspiration for delicious meals, we’ve got just the thing for you. Summer is the perfect time to enjoy simple and fresh dishes. Here are our best summer recipes that you can easily recreate.

Simple summer dishes to recreate

Healthy Living – advice, recipes and more

When it comes to healthy eating, Luke is definitely the right person to talk to as a nutritionist. On his YouTube channel, the Spiegel bestselling author of “100 werden” shares all his knowledge on topics such as minimalism, sustainability and, in particular, a healthy and conscious lifestyle by presenting shopping hauls and giving tips on healthy eating habits.

• Luke Jaque-Rodney Instagram
• Luke Jaque-Rodney YouTube

Minimalism on the plate?

FIV: You talk a lot about minimalism on your YouTube channel, do you also practise it in your diet?

Luke: Hehe, yes and no. Difficult topic. On the one hand, yes, because I only have what I eat at home. Just a few days ago, I donated all the food I had at home to the food bank because it was just too much. Back then, when I didn’t have any money, I always dreamed of having everything.

I only have what I use.

I wanted to have every oil, every puree and every legume at home. I fulfilled my dream until I realized how much stress the whole thing was actually causing me. I completely lost track of everything. I now only eat 30-40 foods and only have what I need. That’s very minimalist.

The reason why I also answer “no” to this question is because, although I only eat a minimalist amount of food, it has to meet the highest quality standards. Accordingly, they don’t cost little either. I sometimes spend weeks searching the internet for the best product, going to farms, talking to farmers and writing emails. The only thing missing is that I also send things to the laboratory. But for me personally, that’s minimalism. I generally have very few things, but what I do have is always high quality. I prefer to buy less, but buy well.

Cook quickly, cheaply and healthily

FIV: What do you think about healthy “fast food” – do you think fast and healthy cooking are compatible?

Luke: I think that’s very easy to do. Look at this. You take a good loaf of rye sourdough, spread avocado on it, steam some broccoli, add a few walnuts and make a lamb’s lettuce salad with a balsamic-honey-olive oil dressing. Anyone can make this in 15 minutes or less. … and there’s plenty of green in it too

FIV: Many people assume that healthy eating means higher expenditure, do you think that’s true?

In my opinion, the money thing is not true. Of course, if you want to do what I do, you can spend a lot of money on healthy food if you don’t want to cut back. But you can also eat very healthily with very little money. I used to be a student and always had an excellent diet. Dried pulses, frozen berries, whole grains, frozen peas and brown rice – it all doesn’t cost much. It doesn’t always have to be fancy.

My body is the only thing I have.

As far as time is concerned: difficult. I think the problem lies more in the fact that we no longer take the time to look after our bodies because we are caught up in everyday life. Whether it’s “a lot of time” if you spend 40 minutes preparing your dinner is, I think, very subjective.

My body is the only thing I have. The only thing I have left. The only thing that enables me to do everything I do. So I look after it as best I can. Almost no time is too precious for me. I think it’s often (not always) a matter of priority.

Fruit and vegetables are must-haves in the household

FIV: What do you think is a must-have in a healthy household?

Luke: Wild blueberries or any kind of berries! I also eat green foods. I eat salad and herbs like basil every day. Omega 3 is also necessary, I think. Walnuts, sockeye salmon, a good algae oil and flaxseed are very high quality sources.

I forgot the most important thing: Cocoa. I am a huge cocoa fan. I like to buy unroasted cacao nibs, grind them into a coarse paste and make my homemade 100-become-chocolate in a pot together with coconut butter, raw honey and a little olive oil. So, if you manage to eat very high-quality organic cocoa, ideally in raw food quality, you are doing yourself a world of good.

I am also a sweet potato fan. In every color and shape. Preferably really pristine, with scratches, quirks and holes. Just the way they grow in nature, unsprayed. I eat them almost every day with high-quality raw milk butter or the coconut, garlic and chili oil from our store.

I think this is very easy to do. Take a look. You take a good loaf of rye sourdough, mix avocado on it, steam some broccoli, add a few walnuts and make a lamb’s lettuce salad with a balsamic-honey-olive oil dressing. Anyone can make this in 15 minutes or less. … and there’s plenty of green in it too.

Eat naturally, live naturally

FIV: In your opinion, what is the be-all and end-all of a healthy diet?

Luke: I always say: take the food as it grows on the bush, tree, field or in the water and mix it with nuts, seeds and oils in raw food quality. In other words, don’t eat anything that has been over-processed by industry. Nature has developed its “products” for our health, the food industry mostly for profit.

Natural foods also trigger natural reactions in the body. Conversely, this means that most illnesses are caused by highly processed and isolated products because they trigger unnatural reactions in the body. Chips, sugar. Soft drinks, cookies and sweetened yogurt are not natural. Nature did not intend it that way.

I know it’s not directly related to diet, but exercise is almost more important to me. Move. All very old people moved a lot in their everyday lives. Moderately, but a lot. Be it the sheep farmers in Ikaria, the farmers in Bulgaria or the Okinawa Japanese, who are active in their community well into old age.

Intermittent fasting and alternative eating habits

FIV: The current trend is intermittent fasting – can you recommend this eating habit?

Luke: Yes and no. I think women in particular should take intermittent fasting with a grain of salt and listen to their bodies. Intermittent fasting can have great effects, which is why I like to recommend it. But it can also throw some people off balance. If you notice that your cycle is becoming more irregular, your hair is falling out or your inner balance is out of kilter, intermittent fasting is not the right thing to do.

If you do sport, you don’t need to fast as much anyway, as sport is an autophagy in itself. Autophagy is the process that occurs during fasting, i.e. cell renewal. In my opinion, 13-14 hours is enough, especially if you exercise in the morning on an empty stomach.

It’s never one size fits all, which is why I always say in my videos how important it is to listen to what your body is telling you!

FIV: We’ve learned an incredible amount today, thank you for sharing your knowledge with us, Luke, and all the best for you and your healthy life.

• Luke Jaque-Rodney Instagram
• Luke Jaque-Rodney YouTube

Now in FIV Issue #32!

You can also discover the whole interview as well as inspiring fitness stories, weight loss tips, travel tips and fashion in the complete magazine!

• Read now: FIV Magazine #32

More about healthy eating

Do you want to change your diet but don’t really know how? We’ve put together a list of the most popular eating habits:

• 5 delicious food trends

Food inspiration for a healthy lifestyle

Johanna, aka Jojo.and.you, is an expert in healthy eating and creative cooking ideas who regularly shares food inspiration on Instagram. In this interview, she gives us an insight into her culinary world and her philosophy that a balanced lifestyle doesn’t have to be boring. Variety and enjoyment are the focus for Johanna. As a qualified nutritionist, she shows her followers how to eat delicious, low-calorie food.

• Jojo.and.you Instagram

Indian cuisine

FIV: Hello Johanna! You share simple recipes with few ingredients on social media. If you were to try something new, which country’s cuisine would come to mind?

Johanna: Oh, that’s an exciting question! India comes straight to mind. I think it’s a really colorful, aromatic cuisine with lots of health-promoting spices. As far as I can tell, there are also a lot of vegetarian dishes there, as the Hindu faith is very widespread in India and meat tends to play a subordinate role.

Instead, there are lots of pulses and vegetables. I think that’s great. I have the feeling that pulses are often neglected in our Western diet. What’s more, the traditional healing art of Ayurveda also comes from India. “You are what you digest” – this is the guiding principle of Ayurveda nutrition. Not only a conscious and targeted selection of fresh and healthy foods is important, but above all good digestion and good metabolism so that all nutrients are well absorbed and our tissues are well supplied.

In Ayurveda, people are also viewed holistically and individually. I find that super exciting and harmonious! I’ve also been out for Indian food twice with my boyfriend and we were incredibly impressed every time. But I’m sure there’s still so much to discover, for example what a typical breakfast looks like there.

Vegetable variety

FIV: What do you always have in your pantry?

Johanna: As boring as it may sound, vegetables are a must. In my opinion, vegetables should make up a large part of our diet. For me, they are simply nature’s treasures that provide us with numerous valuable nutrients and fiber and, above all, have a variety of health benefits.

The selection and variety is really huge and I think there is something for everyone depending on their tolerance and preference.
And the more colorful and varied, the better.

I think people often underestimate the delicious dishes you can conjure up with it and that it doesn’t have to be boring at all. That’s why I’m always showing new dishes on my Instagram page and even use them in sweet dishes.
For example, a moist chocolate and zucchini cake, carrot cake overnight oats, moist pumpkin brownies and much more.

This should be on the shopping list

FIV: Let’s say you’re about to do your weekly shop, what are your top 3 on the shopping list?

Johanna: There are so many foods that I love and that I wouldn’t want to do without:

Blueberries: They are real nutrient bombs, rich in vitamins, minerals and antioxidants (protection against free radicals). They are also anti-inflammatory, low in sugar and, above all, super tasty. Whether as a snack, topping, smoothie bowl or integrated into a cake, whether wild blueberries, freeze-dried or frozen, I simply love them.

Almond milk always ends up in my shopping basket. I consciously avoid dairy products and almond milk is the perfect alternative for me. It is also very low in calories and I use it in a variety of ways. For example, for porridge, baked oats, sauces and much more. Number 3 for me would be oat bran flakes.
These are easily soluble flakes that dissolve in liquid. You may be familiar with processed flakes, which are often used for baby porridge, but oat bran flakes are essentially the same, except that they are made exclusively from the outermost layers of the oat grain. And that’s where most of the nutrients and fiber are found. I use them for creamy porridge, for baking as a flour substitute, for thickening plant-based yoghurt or sauces etc.

There is no good or bad when it comes to food

FIV: Avoiding or reducing sugar is often a topic when it comes to healthy eating. Would you say that it’s better to avoid sugar if you want to lead a healthy lifestyle?

Johanna: I’m not a fan of dividing food into good or bad or demonizing a food completely. I think we all know that large amounts of sugar are not good for us. That’s why I think it’s important to find a conscious approach and strive for a healthy balance. Fortunately, there are alternatives, although it’s often not that easy to find something suitable that also has similar properties for baking or the like.

On my Instagram page, I would therefore like to show with my numerous sweet recipes that it also works without and how easy and delicious it can be. So you no longer have the feeling that you have to go without something.

And in my opinion, it’s perfectly okay to eat something with the “bad” sugar. I think mental health and our relationship with food and our bodies should never have to suffer as a result.

How to compensate for deficiencies

FIV: Do you have experience with nutritional supplements and would you recommend them to others?

Johanna: Due to a chronic illness (ME/CFS), I am currently on my own personal healing journey and I want to support my body in particular. That’s why I’m also taking a range of dietary supplements. I have introduced these very slowly, one at a time, to test my reactions to them. These are specially tailored to my deficiencies and me.

This is also one thing that I find particularly important when dealing with food supplements, namely that you supplement in a very targeted way and don’t just take something in the blue and perhaps spend a lot of money for nothing.

So the bottom line: take an individual and needs-oriented approach to food supplements.

In other words, do I have deficiencies? Do I have an increased requirement (due to pregnancy, breastfeeding, vegan diet, illness, etc.)? I also think quality and purity are very important. If you pay attention to these points, they can certainly be a good support and supplement. But as the name suggests, they should be seen as a supplement. But they should never be seen as a substitute for a healthy and balanced diet.

FIV: Thank you for the open conversation, Johanna. We hope you continue to have lots of fun preparing your fantastic recipes and wish you all the best!

Now in FIV Issue #32!

You can also discover the whole interview as well as inspiring fitness stories, travel tips and fashion in the complete magazine!

• Read now: FIV Magazine #32

Find more inspiration for healthy recipes here

Smoothielicious: smoothie recipes to copy