Kalorienrechner
Find out how many calories your body needs each day for weight maintenance, loss, or gain.
How Calories Are Calculated
This calculator uses the Mifflin-St Jeor equation, the most accurate BMR formula for the general population:
- Male: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age + 5
- Female: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161
Total Daily Energy Expenditure (TDEE) is your BMR multiplied by your activity level. A deficit of 500 calories/day yields ~1 lb of fat loss per week. A surplus of 250-500 calories/day supports muscle gain with minimal fat gain.
Verwandt: Use our TDEE-Rechner for detailed macronutrient breakdowns. Also see our Calorie Deficit Guide.