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!