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!

It is undisputed that sneakers have been part of everyone’s shoe repertoire for decades. After all, they’re comfortable, timeless, practical and modern. Just as diverse as the history of sneakers is our list of the 9 most expensive sneakers ever sold. At FIV Magazine, we don’t want to keep them from you – after all, you can find everything from original Hollywood props to worn basketball shoes from your favorite athletes. Also historical innovations and limited edition models of your favorite rappers are listed here.

• Little insider tip: For those of you who are still looking for the perfect shoe, our trend reporters have summarized the sneaker trends of the year here.

Nike Waffle Racing Flat “Moon Shoe” – $437,000

The crown jewel of our list, and therefore the most expensive sneaker in the world, is the 1972 Nike Waffle Racing Flat “Moon Shoe”. Provided by Jordan Michael Geller during a Sothebys auction in July 2019, Miles Nadal, a well-known shoe collector, purchased the pair for more than $400,000 and displayed them in his private museum in Toronto, Canada shortly after. Nike’s “Moon Shoe” was originally designed for Olympic runners. Only 12 pairs were released in the 1970s, which is why it is still considered one of Nike’s most significant masterpieces. This pair in particular is known to this day as the only unworn “Moon Shoe” artifact, which is why it quickly surpassed the estimated price of $160,000 during the auction.

Fun Fact: Another rare pair was sold via eBay in 2016 – but ‘only’ for $11,200 at the time.

• Model: Nike Waffle Racing Flat “Moon Shoe
• Sale price in dollars: $437,000
• Selling price in Euro: €401.157
• Sold: July 2019
• Sold via: Private auction

The story of Nike – a small idea big time

Nike, formerly known as ‘Blue Ribbon Sports’, was founded in 1964 and opened its first retail store in 1966. It was founded by athletics coach Bill Bowerman and his former student Philip Knight. Their successful sales of Japanese running shoes quickly led to a new idea: why not produce their own shoes? After the first shoe was available for public purchase in 1971, the company changed its name to Nike in 1978. Sales exploded, operations eventually expanded worldwide via the East Coast of America, and now made the company what it is: a dynamic global player that revolutionized not only the sneaker, but also the world of sports.

• Founded: 1964
• Founders: Bill Bowerman & Philip Knight
• Place of foundation: Eugene, Oregon, USA
• Current headquarters: Baeverton, Oregon, USA
• Turnover: USD 3.4 million
• Subsidiaries: Converse, TraceMe Inc, Celect, Inc.

Michael Jordans Converse Fastbreaks – $190,373

The Converse Fastbreaks, worn by sports legend Michael Jordan himself, were auctioned off by an unknown buyer in 2017 for a record price of $190,373, making them the most expensive sneakers ever worn during a sports event. At the time of the auction, the sneakers were not in good condition, but they are considered an important asset in the sports scene: for example, Michael Jordan wore them early in his college career and they were also considered his lucky charms when he won the Olympic gold medal in 1994. He signed and gave them after the game to the then 11-year-old son of Los Angeles Lakers legend Gil Goodrich, who had kept them for the last twenty years.

• Owner: Michael Jordan
• Model: Converse Fastbreaks
• Sale price in dollars: $190,373
• Selling price in Euro: €174,758
• Sold: 2017
• Sold via: Private auction

https://www.youtube.com/watch?v=Vl_O_OGwdBU

Who was Michael Jordan?

Known as Michael Jeffrey Jordan by birth, he is now considered one of the most influential professional basketball players to ever exist in sports history. He dominated the sport from the 1980s to the late 1990s and was honored with several awards from the sports scene.

You can watch the most incredible moments of his sports legacy here:

“Flu-Game” Jordan 12 – $104,765

These sneakers prove just how popular Bulls guard Michael Jordan’s shoes are. The pair was purchased by Preston Truman, a 35-year-old former Jazz ball boy, via an online auction in 2013. He paid $104,000 for the black and red sneakers, which were also signed. It should be noted here that the starting price was initially $5,000. The shoes were made famous by the 1997 “Flu Game” in which Jordan, despite flu-like symptoms, won 38 crucial points to help the Chicago Bulls win. Rumor has it that Jordan had spent the night before in a casino, which is why he was merely hung over during the game.

• Owner: Michael Jordan
• Model: Jordan 12
• Sale price in dollars: $104,765
• Selling price in Euro: €96.172
• Sold: 2013
• Sold via: Online auction

Self-Lacing Nike MAG – $104,000

Another gem from the house of Nike is in our list: In December 2016, these Nike Mags were sold by Hong Kong auction house Dragon 8 for $104,000 to an unknown buyer from Hong Kong. The sneakers achieved cult status through the 80s movie “Back to the Future” in which Michael J. Fox puts on just those magically self-lacing sneakers. Granted: This pair does lack any magical powers. Nevertheless, the Self-Lacing Nike Mags are still very popular today.

• Model: Self-Lacing Nike Mags
• Selling price in dollars: $104,000
• Selling price in Euro: €95.470
• Sold: 2016
• Sold via: Private auction

Single Nike MAG – $92.100

Unlike the 2016 Nike Mags, this pair is rather less functional. Nevertheless, it was sold in 2018 via the eBay shop of Shoezeum for a little less than 100.00 dollars. The unknown buyer was thus able to enjoy a true rarity: it is considered one of the few original props from the movie “Back to the Future II” that still exist today. A true artifact of the pop culture of the 80s.

Sneaker from the movie “Back to the Future II”

Rarely does it happen that true movie props are sold. No wonder that this rarity can be found in our list.

• Model: Single Nike Mags
• Selling price in dollars: $92,000
• Selling price in Euro: €84,454
• Sold: 2018
• Sold via: Online auction

Stephen Curry’s Under Armour Curry 6 – $58,100

NBA star Stephen Curry auctioned off this pair of Under Armour 6s he wore to a basketball game in early 2019 for nearly $60,000 on eBay. The proceeds went to science education initiatives. The reason was his claim that the 1959 moon landing had been staged, which had caused fierce criticism in the US .

• Owner: Stephen Curry
• Model: Under Armour Curry 6 “Moon Landing
• Sale price in dollars: $58,000
• Selling price in Euro: €53.243
• Sold: 2019
• Sold via: Online auction

Eminem X Carhartt X Nike Air Jordan 4 Retro – $30,100

This pair of sneakers, which was a collaboration between hip hop legend Eminem, Slim Shady, Carharrt and Jordan, sold for a whopping $30,100 to celebrate Shady Records’ 15th anniversary.

• Model: Eminem X Carhartt X Nike Air Jordan 4 Retro
• Selling price in dollars: $30,100
• Selling price in Euro: €27.631
• Sold: 2019
• Sold via: Online auction

You can see just how badass the $30,000 shoes are in this video. Spoiler: Snapchat for every sneaker fan is guaranteed:

DJ Khaled Air Jordan 3 “Grateful” – $20,000

In celebration of his Grateful album, American hip hop mongul DJ Khaled released limited edition Air Jordan 3 Retro “Father of Asahd” in 2017. These were sold for $20,000 a piece.

• Model: DJ Khaled Air Jordan 3 “Grateful
• Selling price in dollars: $20,000
• Selling price in Euro: €18.360
• Sold: 2017
• Sold via: Stadium Goods

Nike Air Jordan 5 Retro Michigan Fab Five – $20,000

At #9 on our list of most expensive sneakers are the Nike Air Jordan 5 Retro Michigan Fab Five – a gift that was given exclusively to Jordan Brand friends and family. Later, some pairs were resold for a whopping $20,000.

• Model: Nike Air Jordan 5 Retro Michigan Fab Five
• Selling price in dollars: $20,000
• Selling price in Euro: €18.360
• Sold: 2017
• Sold via: Stadium Goods

Admittedly: Not all of us have the wherewithal to spontaneously order any Hollywood artifacts or limited editions. If you want to ride the wave of the latest sneaker trends, you only need to know the biggest brands. In our list mainly ‘Nike’ and their subdivision of ‘Jordans’ were mentioned. Classics like the good ‘Converse’ or ‘Vans’ don’t get old either and if you like it more sporty, you should have a look at ‘New Balance’ or ‘Reebok’. Luxurious items, on the other hand, are more likely to be found at the relative newcomer to the scene ‘Common Projects’.

Fitness, fun and vacations with Lena’s Health Lab

With a degree in biology and health management, Lena shows a variety of home workouts every week on her YouTube channel Lena’s Health Lab, including Pilates and barre exercises. What makes her special is that Lena does her workouts in the most beautiful workout locations and not only helps us get a good workout, but also takes us on a mini vacation. Sounds exciting, doesn’t it? Her aim is to convey to her viewers that sport should not only be effective, but also fun. We had the chance to have a quick chat with her.

• Lena’s Health Lab YouTube
• Lena’s Health Lab Instagram

Valuable tips for the fitness journey

FIV: Hi Lena, on your YouTube channel you bring the most beautiful workout locations to your viewers’ living rooms and guide them through a variety of fitness workouts. You’ve been doing this for a few years now and are therefore an expert, do you have 3 tips you can give to someone just starting out on their fitness journey?

Lena: 1. don’t take on too much at once. Exercise for 10 minutes a day and see if you want to keep going after that. If not, that’s okay for now. Step by step!

2. find something that you really enjoy. If you have to force yourself to exercise every day, you won’t be happy.

3. celebrate the small successes! Have you managed your first push-up? Congratulations. Be proud of yourself. This is just the beginning of your fitness journey!

FIV: That’s valuable advice that we can take to heart! Tell me, do you also have a secret to success?

A sense of achievement and overcoming boundaries

FIV: Have you ever had a moment when you can look back and say it was a real sense of achievement?

Lena: When I performed the “Rocking Balance” exercise accurately for the first time, even though I was convinced that I would never be able to do it, it felt like a triumphant moment that showed me that I could overcome my own limitations and overcome challenges that initially seemed unattainable.

FIV: Overcoming your limits is certainly a challenge, but all the better when it works out. Before you take on such challenges, do you have any kind of routine or something you do before you start?

Lena: I tidy up my living room. I need it to be tidy so that I’m not distracted during Pilates. Once everything is in the right place, I lay down my mat and take off my socks. Then I can get started.

Cheat days, recovery phase and Fleetwood Mac

Lena: As long as I can make sure that the majority of my diet consists of healthy and balanced foods and about 80 percent of my meals meet this guideline, I enjoy my favorite foods to the fullest.

FIV: I’m sure many people are now relieved that they don’t have to give up their cheat meal. Besides, the OFF time from training, i.e. recovery, is also an important aspect, isn’t it?

FIV: We just have one last question for you: What’s your favorite music to listen to in order to get a good workout?

Lena: Fleetwood Mac simply always works.

FIV: Cool, we definitely agree. We don’t want to keep you any longer and wish you continued success on your fitness journey.

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 out more about Lena here:

• Lena’s Health Lab Instagram
• Lena’s Health Lab YouTube

Equip yourself perfectly for your next sports session. We’ve put together a list of sports brands that will keep you fit and stylish at the same time:

• Sports brands: Women x Men – Fashion from Asics, Under Amour & The North Face

Weight loss & healthy eating with Cycling Sophie

Cycling Sophie is, as the name suggests, an expert when it comes to indoor cycling, and she inspires her viewers with new workouts every week on her YouTube channel. In an interview, the fitness guru gave us an insight into her fitness journey – among other things, she tells us about her weight loss of over 30 kg and tells us what she likes to snack on before a workout. Sophie knows that sport alone doesn’t help you achieve your dream weight, but that there’s more to it than that.

• Cycling Sophie YouTube
• Cycling Sophie Instagram

No motivation? No reason for compulsion

FIV: Hi Sophie, you regularly provide us with great workouts on your channel, how do you actually do it on days when you don’t feel like it?

Sophie: If I really don’t feel like exercising at all, I first ask myself whether it’s my head or whether there’s a physical reason. If it’s my head, then I remember the feeling after training, in the shower, and that feeling pushes me for the first 10 minutes and then my endorphins take over and off I go.

However, if there is a physical reason (too little or poor sleep, digestive problems or my period), then I have learned to listen to my body. Instead of forcing myself to do something during training, I take my headphones and go for a long walk, whatever the weather. My health has become extremely important to me. Especially because of my road accident at the beginning of 2018.

Pamela Reif’s snacks: the perfect pre-workout bar

FIV: Do you treat yourself to a small snack before training, if so, what do you eat?

Sophie: Actually the Chunky White Chocolate Oatbar from Pamela and if it’s a short work-out then it’s either a handful of blueberries with almonds or the Crunchy Protein Bar from Pamela.

Exercise alone does not lead to weight loss

FIV: Is there a fitness myth that you would like to debunk?

Sophie: Oh yes, definitely. And that is that sport per se leads to weight loss. I speak from my own experience, having lost almost 30 kilos in my youth. The most important thing that athletes with a specific goal need to consider is that only an adapted diet (and yes, I know this is a huge area and super individual) leads to a loss of fat mass, for example. Muscle mass can also only be built up with an adapted diet. In any case, I recommend professional support if you find it too much for yourself and can no longer see the wood for the trees.

Well-being is more important than weight!

FIV: Fitness 101-Could you summarize 3 valuable tips for our readers to help them reach their goals?

Sophie: The journey is the reward.

Banish your scales. Weight is not as important as your body image and that is not reflected in any number.

Do not expect results overnight.

FIV: After so much experience, you must already have some impressive results. What has been your biggest fitness success so far?

My fitness and my performance have nothing to do with my appearance

Sophie: My first thought was immediately my weight loss in my youth or my cycling races as a member of the German national youth team. But when I think about it again, it’s probably more of an emotional ‘fitness success’. And it’s this: I’ve learned and accepted that my fitness and performance have nothing to do with my appearance. I am super capable and fit, EVEN if my skin isn’t the tightest due to weight loss. It’s been a long road, but self-acceptance is the most emotionally valuable thing I’ve achieved in the last few years.

FIV: You’ve made an essential statement! One last question: What is your favorite exercise in the gym?

Sophie: That’s easy – the leg press – without it I probably wouldn’t be able to master my hills and sprints on the bike as well.

FIV: Thank you Sophie for your insight. We don’t want to keep you any longer and wish you continued success!

Click here for Sophie’s work-outs:

• Cycling Sophie Instagram
• Cycling Sophie YouTube

You might also be interested in…

More home workouts to copy

• Workouts for at home

  

Katja Seifried explains how she regained her dream figure

Katja knows what it’s like to work towards your dream figure again after feeling unwell and to achieve it with a lot of discipline and hard work. On her YouTube channel, she gives us the perfect instructions on how to achieve this with targeted workouts. From Tabata workouts to abs, legs and bums, there’s a suitable routine for everyone and today she tells us in an interview what she thinks is really important and why harmony with body and mind is essential.

Click here for Katja’s work-outs:

• Katja Seifried YouTube
• Katja Seifried Instagram

We had the opportunity to chat with Katja and she told us how everything changed after becoming a mom of two.

The secret: discipline and self-motivation

FIV: Hi Katja, tell us what your trick is to maintain such a successful routine?

Katja: My trick actually has nothing to do with sport or not exclusively. But I actually only use it so consistently in this area: DISCIPLINE and OWN MOTIVATION.

There is hardly any other area in which I am as consistent and disciplined as in sport and nutrition. You can’t do one without the other or it definitely doesn’t have the effect it could have and then leads to frustration at the end of the day.

I’m not even 25 anymore.

The will to be in my feel-good body is pretty big for me. That’s the trick and as I accompany and see so many people on their journey, I know that it’s not always easy. I’m not 25 anymore and have to show a lot of discipline, so I would call it a talent with a twinkle in my eye.

Becoming a mom simply changed everything

FIV: And what has been your greatest success so far, which you were proud to celebrate thanks to your self-motivation and discipline?

Katja: I have always been a sports enthusiast and fit. Be it my training as a dance teacher or gymnastics instructor or my time as an international aerobics and dance presenter, where I traveled all over the world.

I always did sport and kept fit – and always had my feel-good figure. That changed after my 2 pregnancies. In fact, nothing is the way it used to be and my body certainly isn’t. That’s why I think it’s my greatest fitness success to have my feel-good figure again after this time and to be even fitter than when I was at my peak. I hope that lots of moms out there are also aware of what we do with our training to get our feel-good body back.

FIV: Do you have a ritual that keeps you motivated so that you stay on the ball?

Katja: The most important ritual is actually wearing a sports outfit. I don’t necessarily have to be dressed up, but I do wear my sports gear. It motivates me to work harder, because everything else feels improvised and half-hearted to me.

Charts and cheat days

FIV: Tell me, do you have any favorite music that you like to listen to during training?

Katja: I love listening to the charts, but when I’m training I always listen to the music in the video, as it’s also linked to the timer (the training time). They are great artists who offer royalty-free music and are ideal for workouts. But of course I also know that I don’t suit everyone’s taste.

FIV: You’re definitely not doing anything wrong with the charts! Do you think we should allow ourselves the occasional cheat meal or even a whole cheat day?

Katja: My opinion on this has changed over the years. I think cheat meals are completely ok, but I don’t think much of cheat days.

I know from my own experience that you spend the whole week working towards this cheat day. So I trained really well, ate healthily – both of which cost time, energy, discipline etc., only to ruin the whole week in one day. If your stomach is not used to this and you eat 5,000 calories in one day – pizza, chocolate, cake, ice cream and much more – then you still have an unpleasant, heavy and sometimes uncomfortable feeling in your stomach three days later.

There is no body that wakes up in the morning and screams for sugar.

In my opinion, it’s not worth it. If I have a craving for pasta or chocolate, I eat it without a fixed date and not without thinking. Cheating is important for the mind and makes you happy, but definitely in moderation. There is no body that wakes up in the morning and screams for sugar. It’s just our heads and our habits that play cat and mouse with us.

Listen to your body, it knows what you need

FIV: As a fitness enthusiast, how important is recovery and regeneration to you?

Katja: Very important! Regeneration is just as important to me as training. If I don’t give my body the breaks it needs to recover, then I notice quite quickly that my strength and motivation wane.

Of course, it is very individual from body to body and over the course of the training period, even over the years, you get to know your body better and better. You know exactly what it needs. It is important to listen to your body, because it signals the right thing to do. Of course, you should never forget that muscles grow during regeneration and not during training.

FIV: It’s good that you say that, so we can enjoy our breaks with peace of mind, knowing that our progress during this time is bearing fruit. Thank you Katja for your time and we wish you all the best!

• Katja Seifried YouTube
• Katja Seifried Instagram

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 about achieving your dream body!

Discover a world of inspiration for health, nutrition and fitness in our book recommendations. From practical nutrition guides to motivational fitness guides – we have something for everyone. Find your way to a healthier and fitter lifestyle!

• Book recommendations to stay fit

The Real Anti Aging: These 4 minutes of reading will change your life (maybe)

Life can be so simple. Did you know? On average, men live to 78 and women to 83. So you still have many, many beautiful years ahead of you, during which you would of course like to look 23. But how can you do that?

With these 3 tips, you will feel good – it costs you next to nothing. These are 3 simple daily routines for your life.

Anti-ageing goes far beyond looking good; it’s about feeling fit, fresh and energized. Here are my top 3 tips to help you achieve just that. Let’s get started!

Exercise: Keep moving, feel good – daily routine #1

Sport doesn’t have to be extreme to be effective. The most important thing is that you enjoy it and are active on a regular basis. Whether it’s running, yoga, the gym or dancing – choose what you like. It’s all about getting moving and feeling fitter and happier as a result. Regularity in particular makes you fit and gives you a great energy boost almost every day.

This is how I do my sport, every 2 days

I prefer to exercise first thing in the morning, around 7am, 8am for 30 minutes. I do this 4 or 5 times a week, before work. I have more energy and a good mood on these days. Why? I don’t want to become a body builder, athletic is good enough and these 30 minutes are both self-time (tip 3) and sport for me.

Oh yes, and for all smokers, I reward myself with a cigarette and cappuccino after sport! C’est la vie! If you do 90% well, you can also sin at 10%.

Exercise & sport:

• Find a sport that you enjoy
• Focus on regularity instead of intensity
• Slowly (automatically) increase your stamina and strength
• Reward yourself for achieving goals, but not with sweets

From sport to nutrition:

Nutrition: Eat what’s good for you, but not too much – daily routine #2

Good food does not mean doing without, but making the right choices. Try to give preference to fresh and unprocessed foods. Water, tea and your favorite cappuccino can support your fluid balance. And yes, small sins are allowed and make life sweet.

Extra tip for men: Of course you can also build muscle with the right diet. So it’s worth taking a closer look at nutrition.

Don’t do sugar!

I keep it relatively simple, I eat what I want, but not too much. And anything that has too much sugar, almost not at all. For me, it’s a pudding in the fridge, my muesli with chocolate and, more rarely, ice cream – I don’t have any cheats! But there are no “snacks”, i.e. things that I can eat at any time and between meals.

Just being slim helps to make your life healthier, you live longer and have fewer illnesses(Harvard Health).

Nutrition:

• Prefer fresh, unprocessed food
• Always have fruit and vegetables at home
• Avoid anything with sugar (especially sweets and juice) and fat (like potato chips)
• Water and unsweetened drinks are perfect
• Allow yourself a little sin now and then
• Listen to your body and eat when you are really hungry

Simply put, like grandma would have said:

“Eat half”

By that she means, of course, eat in moderation. It works amazingly well!

Body and mind are fit. Both get good nutrients from a clean diet. Let’s move on to the skin and tip 3 for your daily routine.

Influencers like Denise Boomkens show how it’s done

Beauty comes from within, of course. Nevertheless, we all feel better with a healthy lifestyle, exercise, sport and a beauty routine.

Denise Boomkens

66 years and hot!

 

Check out this post on Instagram

 

A post shared by Denise Boomkens (@and.bloom)

Martina Gleissenebner-Teskey

She was the darling of the last GNTM season with Heidi Klum and is still in demand as a model today.

 

Check out this post on Instagram

 

A post shared by Martina Gleissenebner-Teskey (@martina.gt.official)

Beauty & Self Time: Take time for yourself – daily routine #3

Your skincare and beauty routine should be more than just a chore – it’s your time for yourself. Find products that suit your skin type and make you feel good. But don’t forget that beauty also comes from within. Reducing stress through hobbies or meditation can work wonders.

Beauty time and care routines

Facial care in particular plays a major role for many people, as the face is usually the first thing you see after the hands. Depending on how much time you want to invest in beauty, you can fit it into your daily routine, for example with a morning and evening facial care routine.

Caring for men often means once a month. For you too, a day cream and you’ll have a completely different glow for the day. Of course, there is also self-confidence, like sport and yes, fashion also has an effect on your self-confidence.

Beauty & Self Time:

• Make time for hobbies and activities that relax you
• Choose skincare products that suit your skin type
• Integrate daily routines that give you a positive feeling
• Remember that true beauty also depends on your inner attitude and happiness.

My 3 live hacks for anti-ageing

Thanks for reading, my 3 live hacks for anti-ageing. By integrating these three areas into your life, you will not only notice external changes, but also feel better and happier overall.

PS: Anti-ageing creams, anti-wrinkle creams, the range of products is wide, as are the suppliers. From inexpensive products from DM, mid-priced creams from Kiehl’s, to high-priced beauty brands such as PHC. Why are anti-ageing products sometimes so expensive?

• Anti-Aging Price & Ingredients

Diverse content: cooking, fitness, motivation & tips

In this interview, René tells us why fitness and healthy eating are so important in his life, what his motivation is for producing Instagram content, and how he gets inspired for new recipes. He shares his thoughts on the importance of a strong mindset when achieving fitness goals and shares his best tips for beginners.

More from René can be found here:

• René’s Instagram
• René’s coaching

Sport as a balance: life as a fitness lover

FIV: You are a fitness trainer and nutritionist. Why is sport and a healthy diet indispensable in life for you personally?

René: Sports have always shaped my life. I’m grateful that my parents made it possible for me to take part in club sports at an early age. I had to find my way around a bit and try things out. But they supported me in every activity and that’s how I ended up playing handball for almost 25 years now.

With 16/17 the fitness training came along and is since then also a fixed part of my life.

Sport has become a kind of balance where I can forget everything else. I always feel better after a good session.

Experience through proper nutrition

FIV: What motivated you to produce nutrition content for Instagram alongside your job? Why and how did you start?

René: Unfortunately, I injured my shoulder a bit more severely when I was 22/23 and had to put my “handball career” on the back burner. During the time of rehab, the thought arose in me to want to know more about my body and my health. This urge for further education has not gone away.

In the meantime, I am completely free of complaints and, thanks to my optimized diet, I am more powerful than ever. I would like to pass this knowledge on to young people, so that they are one step ahead of my old self. I would have wished for something like that.

Also, cooking is a huge hobby of mine and I believe that everyone has the time to cook simple and quick things healthy. I would like to exemplify that.

Produce content: elaborate reels

FIV: Your content consists exclusively of reels. How long does it take you to plan, create and edit a new video?

René: It varies… Depending on the effort, I can be through with everything within an hour, but it can also take up to two and a half hours.
Whereas I don’t see it that way, because the food that is cooked is then always my food for the day … and well, I have to cook anyway.

Spontaneous cooking or planned meals?

FIV: You must have lots of ideas in your head. Do you always plan your meals for the week or do you spontaneously cook whatever comes to mind?

René: That also varies. Overall, everything is very orderly and regulated, but sometimes it comes from now and then that I feel like “this one” creation.

FIV: Your recipes are very creative and versatile. How do you find inspiration for new recipes?

René: That’s a good question… I’m always looking for new recipes that I don’t know yet. When I find something, I mix it with my preferences and often great things come out of it.

Right on trend: Mealprep

FIV: Mealprep is a very trendy topic right now. What are your top 3 meal prep recipes?

René: Mealprep is so important, otherwise I would probably not survive the very long days so well. However, I do not have a top 3, but a compilation:

• A rather unprocessed source of carbohydrates
• Protein source
• Vegetables (for the vitamins)

This must be in, then it always works!

Motivation for a healthy diet

FIV: In your coaching, you help people achieve their goals. How can you encourage people to get excited about healthy eating?

René: We only have one life. In this life, everyone should be as happy and free of complaints as possible. Unfortunately, many unhealthy lifestyles only take revenge in the later part of life and I would like to prevent that, or make it clear to people. Nobody has to walk around with a washboard stomach, but a healthy life should be the claim of each of us.

Get out of the comfort zone!

FIV: How important is a consolidated mindset to achieve one’s goals (e.g. getting fitter/healthier or losing weight)?

René: Mindset is also such a “newfangled” term. You could also call it discipline. It’s like everywhere…

If you want to succeed and chase a goal, you need some discipline or a solid mindset to stay on the ball. We are usually moving outside of our comfort zone and a certain amount of stamina is needed.

The way to the beach figure

FIV: Many dream of a trained beach figure. If I just start now, can I still reach my goal this summer?

René: Hehe, I have to be completely honest. Even the best exercises won’t help you there. The time to start is always … and I guarantee you, if you start now, you’ll be a long way better than you are now. Train properly and consistently. Take care of your diet so that your body and muscles have all the nutrients they need… and the rest is patience and perseverance.

New routines lead to your goal

FIV: Many are still beginners when it comes to nutrition. What are the most common mistakes beginners make and how can you help them avoid them?

René: The biggest are crash diets or any diet pills / shakes. Because usually, after the completed diet, you fall back into his old eating behavior and the kilos come up again. A tip, try to integrate more vegetables. In addition, sweets and junk food consciously enjoy. And in this way, always create new routines that bring you step by step to the goal.

FIV: Thank you René for this exciting interview! We wish you continued success on your way.

More content from René:

• René’s Instagram
• René’s coaching