With your body data (weight, height, age and gender), we meticulously calculate your basal metabolic rate. Basal metabolic rate is the energy your body needs at rest to ensure basic functions such as breathing and digestion. This amount of energy should not be undercut permanently, otherwise your organs will not receive enough energy to function. It can therefore lead to serious health problems.
As you burn extra energy with physical activity, your everyday activity and additional exercise will also be taken into account when calculating your energy needs. The more you move, the more energy you need. Therefore, we supplement your basal metabolic rate with the energy you need for your activity, and use it to determine your optimal calorie intake to achieve your desired goal. If you want to lose weight, then you should create a healthy calorie deficit.
With our free Calorie Calculator, you can calculate your energy needs and gain insight into your optimal distribution of micro and macronutrients. Note, however, that the Calorie Calculator determines your perfect distribution, which is usually unworkable in reality. Our nutrition Plans, however, are tailored to a near-perfect weekly balance. An interesting fact is that the fitness industry unfortunately spreads many misconceptions about daily calorie balances and diets, which is why many people rate their daily calorie consumption as too low.
Example: A 30-year-old woman, 170 cm tall and 72 kg in weight, has a basal metabolic rate of 1492 kcal. A man of the same age of the same size and weight has a basal metabolic rate of 1671 kcal.The 30-year-old woman (170 cm and 72 kg) has an office job (low physical activity) and additionally exercises 2 days a week, her energy requirement is about 2102 kcal.The man (30 years, 170 cm and 72 kg) has an office job (low physical activity) and additionally exercises 2 days a week, his energy requirement is about 2355 kcal.