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How many calories you should eat per day to feel healthy and well depends on various factors. You can calculate your calorie requirements using a few formulas. You can also use other formulas to calculate your winning chances at

Your daily calorie requirement is individual, as it depends on factors such as age, height, weight, and physical activity. Your body needs enough calories to keep important biological processes going: They provide the energy needed to keep your heartbeat, breathing, and body temperature, the work of muscles and organs, and even digestion functioning properly, among other things.

According to the energy balance concept, if your energy intake from food corresponds to your energy consumption, you will neither gain nor lose weight. This also means that if you eat too few calories, you will lose weight, as your body will break down its fat reserves – and if you eat too many calories, you will store them as body fat and gain weight.

However, scientific studies have shown that this model falls short: losing body fat is not a linear process and cannot be calculated precisely – for example, because the quality of the food also plays a role. Nevertheless, your approximate calorie requirement can help you to eat more consciously and stick to a routine. However, keep in mind that it is only ever an approximation and that a long-term balanced diet makes more sense than a short-term diet.

Note: Get professional help if you are suffering from your eating habits.


How many cover the basal metabolic rate. The number of calories you need per day is calculated from your basal metabolic rate plus your energy expenditure. In purely mathematical terms, your daily energy requirement is made up of your basal metabolic rate plus your energy expenditure:

Basal metabolic rate: This is the amount of calories your body consumes at rest. This amount is necessary for your body to maintain vital functions such as heart and respiratory functions.

Power metabolic rate: In addition to the basal metabolic rate, there is the energy you need for additional activities. Your energy expenditure changes depending on how active you are – whether you do a lot of sport, have a strenuous job, or spend a lot of time sitting down. People who move a lot have a higher metabolic rate than those who sit a lot.

Together, they make up the total metabolic rate: the amount of energy your body uses per day.

In practice, the so-called Harris-Benedict formula has become established for calculating the basal metabolic rate. It is as follows:

Basal metabolic rate for women (kcal/day): 655.1 + (9.6 x body weight [kg]) + (1.85 x height [cm]) – (4.68 x age [years])

Basal metabolic rate for men (kcal/day): 66.47 + (13.75 x body weight [kg]) + (5 x height [cm]) – (6.76 x age [years])

A woman who weighs 65 kilograms, is 170 centimeters tall, and 30 years old would therefore have this basal metabolic rate in purely mathematical terms:

655.1 + (9.6 x 65) + (1.85 x 170) – (4.68 x 30) = 1313.2 kcal/day

She would have to eat 1313 calories a day just to provide energy for all vital bodily functions.

Using the PAL value to calculate your energy expenditure:

Salespeople are on their feet a lot – and therefore need more calories per day than people who sit a lot. However, if you only ate enough calories per day to cover your basal metabolic rate, this would not be enough for a balanced energy balance. The energy expenditure is a calculation that shows how many calories your body consumes over and above the basal metabolic rate due to your activities. It refers to the amount of energy you burn through exercise and physical activity in addition to your basal metabolic rate.

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