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!