Calorie Calculator

Why is a Maintenance Calorie Calculator important?

A maintenance calorie calculator is an essential tool for anyone who wants to consciously manage their nutrition. To have long-term success with weight regulation, you first need to know how much energy your body consumes at rest and during activity. Our calculator provides precise values that you can use as a basis to adjust your calorie intake – whether you want to lose fat, build muscle, or simply stay healthy.

How does our tool calculate your needs?

The calculation is based on proven scientific formulas like the Mifflin-St Jeor equation. By considering factors such as your age, gender, weight, height, and daily activity, our maintenance calorie calculator delivers results individually tailored to your metabolism. Start today and reach your fitness goals faster with well-founded data.

Healthy Weight Loss with a Calorie Deficit

If you want to lose weight, you need to consume fewer calories than you burn. This is called a calorie deficit. Our calculator helps you plan this deficit safely.

Important: Never consume fewer calories than your Basal Metabolic Rate (BMR)!

Your body needs this energy for vital functions. An excessive deficit can slow down your metabolism and lead to the yo-yo effect.

Effective Weight Gain and Muscle Building

For muscle building or weight gain, a calorie surplus is necessary. Plan for about 300-500 calories more than your daily total energy expenditure. Combined with strength training, this ensures that the additional energy is primarily used for muscle growth.