140 kcal is how many calories

Calculate calorie requirement: calorie calculator

Yes, counting calories is a hassle. But: Especially when losing weight, it is important to know your daily calorie requirement. Because: Only when you consume fewer calories than you burn during the day do you lose weight. The opposite also applies: if you consume more calories than your body consumes, you gain weight. This is also interesting for people who just want to keep their weight off.

However, if you want to build muscle, you HAVE to be consuming more calories than you are consuming. Because your body needs additional energy and "building material" for new muscle tissue. Such a "positive energy balance" assumes that you do weight training regularly, otherwise you will not gain muscle mass, only fat. But how exactly can you calculate your daily calorie requirement? No problem, it's very easy here.

Calorie calculator: Calculate your calorie needs quickly and easily

Our calorie calculator is really super easy to use. Simply enter your age, height, weight and gender into the input mask of our calorie requirement calculator.

The free online tool then uses these values ​​to calculate your individual basal metabolic rate (GU) and your performance metabolic rate (LU). Your own personal calorie requirement then results from the two values ​​together.

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Where is my ideal calorie consumption?

The optimal amount of calories for weight loss is roughly in the middle of your basal metabolic rate and total calorie requirement. Let's take an example person: female, 25 years, 1.70 meters, 75 kilos, athletic, office job. With her, the total requirement is 2059 kcal per day, the basal metabolic rate is 1564 kcal. Around 1800 calories per day would be ideal here. It is best to reduce the total requirement by 200 to 300 calories (a maximum of 500!). To maintain your weight later, you eat as much as the (new) total calorie requirement says.

What does the basal metabolic rate mean?

The basal metabolic rate (GU for short) indicates how many calories your body consumes in complete rest to maintain vital functions, for example if you were to lie in bed all day without moving. Your heart beats and breathing is automatic, digestion also happens without active control - your body needs a certain amount of energy every day for this. This is known as the basal metabolic rate.

This value is different for every person and is determined by age, gender, height and weight. Existing muscles also ensure that the basal metabolic rate increases, for example. The basal metabolic rate is calculated based on the so-called “Harris-Benedict formula”. Although the formula was developed in 1918, it is still the standard formula for calculating the JV.

However, since physical activity does not play a role in the basal metabolic rate, a further value must be calculated in addition to the basal metabolic rate: the energy metabolism (LU) - our calorie requirement calculator also does this automatically.

What does the service turnover mean?

Performance expenditure is the (additional) amount of energy that you use up through sport and other activities. Depending on how much sport you do and whether you sit at your desk in everyday life or do physically strenuous work, the performance turnover also varies.

The performance turnover can be calculated individually using so-called PAL factors (PAL stands for "Physical Activity Level"). Simply state how much sport you usually do and how intense your job is. Based on these values, your individual calorie requirement is then calculated.

Important NOTE: All results are indicative and are for guidance only. To date, there is simply no exact formula that can calculate exactly how much to eat, as every person is unique. Deviations from the actual basal metabolic rate and performance metabolic rate of +/- 10% or some are therefore normal.

With the help of our calorie calculator, you can precisely calculate your daily requirement and adjust your diet accordingly. Give it a try! We have provided you with a few more recipes that will help you with your weight loss desire.

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