Calorie calculator: work out your calorie needs
How many calories do you really need? The calculator shows your basal metabolic rate, total energy expenditure and your goal, using the most accurate standard formula and the DGE's PAL levels. Plus: what matters for weight loss and muscle gain, and how accurate it all is.
Aktualisiert 14 October 2026 · 14 Min. Lesezeit · 30 Quellen
The key points in 30 seconds
That's how much of your daily energy use goes on breathing, heartbeat and body heat, even when you're lying down. Movement is the variable rest.
Factor for sedentary work without sport (DGE). Resting metabolic rate times PAL gives your total energy expenditure. Sport 4 to 5 times a week: add 0.3.
Mifflin-St Jeor gets the resting metabolic rate within 10% for roughly four in five people. The scales will show you the rest over three weeks.
The standard since 1990: more accurate than Harris-Benedict from 1919, which overestimates energy use by around 5%. Our calculator uses it.
Calorie calculator: work out your calorie needs
Enter your sex, age, height and weight, then choose your daily routine and your goal. The calculator uses the Mifflin-St Jeor formula for resting metabolic rate and the PAL levels of the German Nutrition Society (DGE) for total energy expenditure, the same values explained in chapter 3. Sport is counted once, not twice.
How to read your result
Your basal metabolic rate is what your body burns at rest. Strictly speaking, the formula gives you your resting metabolic rate, which is about 10% higher than your basal metabolic rate. Your total energy expenditure is your resting metabolic rate times your PAL, and it's the amount that keeps your weight stable. Your target subtracts 500 kcal if you want to lose weight (the range from the German obesity guideline), adds 15% if you want to gain weight and 10% for building muscle, though with a lot more protein in that case. The plus/minus 10% range isn't a flaw. It's the honest accuracy of every formula (chapter 8).
How your daily energy use adds up
Three components add up to your total energy expenditure. The first is the biggest and the hardest to influence, the second makes the difference between two people of the same weight, and the third runs in the background.
Basal metabolic rate: 60 to 70%
Breathing, heartbeat, body heat, brain, organs: it all keeps running while you sleep and takes the lion's share. It depends mostly on your fat-free mass, meaning muscles and organs, and less on fat.
Activity energy expenditure: 15 to 50%
Everything you move: walking, standing, typing, fidgeting, sport. This is where the spread is. According to the DGE, two people of similar weight can differ by up to 1,900 kcal a day.
Digestion: around 10%
Processing food costs energy, more for protein than for fat. This component is already built into the PAL factor, so you don't need to add it separately.
Calculating basal metabolic rate and activity expenditure
If you want to check the maths yourself, you need two things: a formula for your resting metabolic rate and a factor for your activity. Both are here with a worked example, so you can check the calculator above.
Calculating your basal metabolic rate: the formula
The Mifflin-St Jeor formula (1990) uses weight in kg, height in cm and age in years:
- Women: 10 × weight + 6.25 × height − 5 × age − 161
- Men: 10 × weight + 6.25 × height − 5 × age + 5
Example, woman, 35 years old, 168 cm, 68 kg: 680 + 1,050 − 175 − 161 = 1,394 kcal. Man, 35 years old, 180 cm, 80 kg: 800 + 1,125 − 175 + 5 = 1,755 kcal. The DGE (German Nutrition Society) uses its own formula, developed from German data. For the same woman it gives a few percent more, but the order of magnitude is the same.
Harris-Benedict formula or Mifflin-St Jeor?
The Harris-Benedict formula dates from 1919 and was developed using 239 people. Many calculators still use it today. In 1990, Mifflin and colleagues took measurements from 498 people and found that Harris-Benedict overestimates energy use by 5% on average. A systematic review from 2005 reached the same conclusion: Mifflin-St Jeor gets more people within 10% of their measured value than any other standard formula. For our example woman, Harris-Benedict gives 1,453 kcal instead of 1,394 kcal.
What is activity expenditure?
Activity expenditure is everything on top of your resting metabolic rate: work, daily life, sport and the unconscious fidgeting that researchers call NEAT. It isn't measured individually but estimated using the PAL factor. Total energy expenditure = resting metabolic rate × PAL, activity expenditure = resting metabolic rate × (PAL − 1). For our example woman with a PAL of 1.4, that's 558 kcal a day.
PAL values: table with examples
PAL stands for physical activity level. The DGE assigns factors between 1.2 and 2.4 to five lifestyles, while the international range (FAO/WHO) is 1.4 to 2.4. What matters: the factor describes your whole day, not just your hour of sport.
DGE PAL values and what they mean for your total energy expenditure
The PAL level is on the left, the example calculation for the woman from the calculator (resting metabolic rate 1,394 kcal) is on the right.
| What your day looks like | Total energy expenditure in the example | |
|---|---|---|
| 1.2 to 1.3 | almost entirely sitting or lying down: frail, bedridden | 1,670 to 1,810 kcal |
| 1.4 to 1.5 | office, desk, hardly any strenuous leisure activity | 1,950 to 2,090 kcal |
| 1.6 to 1.7 | sitting, but often on the move: studying, lab, assembly line | 2,230 to 2,370 kcal |
| 1.8 to 1.9 | mostly standing and walking: retail, hospitality, trades | 2,510 to 2,650 kcal |
| 2.0 to 2.4 | physically demanding work, competitive sport | 2,790 to 3,350 kcal |
| + 0.3 | sport 4 to 5 times a week, 30 to 60 minutes each | plus around 420 kcal |
PAL levels and sport supplement: DGE, questions and answers on energy intake (2015). The supplement replaces adding individual workouts; if you calculate both, you count twice.
The sport supplement is why the calculator doesn't ask about individual sports: if you train 4 to 5 times a week, you tap the sport chip and the factor goes up by 0.3. For our example woman, that's 420 kcal more a day, so 2,370 instead of 1,950 kcal. Chapter 7 shows what individual activities burn.
How many calories a day?
The DGE publishes guideline values for energy intake by age, sex and PAL. They apply to a reference person with a BMI of 22, so roughly 165 cm and 60 kg for women, and 179 cm and 71 kg for men. If you differ from that, your needs will be higher or lower accordingly. The calculator above uses your own measurements.
Calorie needs for women
According to the DGE, a woman aged 25 to 50 with an office job needs around 1,800 kcal, 2,100 kcal with an active daily life and 2,400 kcal if she's on her feet at work. Younger women are 100 kcal higher, and from 51 the guideline value drops to 1,700 kcal. The often-quoted range of 1,800 to 2,300 kcal covers exactly these lifestyles. Taller or heavier than the reference woman means higher needs: for 168 cm and 68 kg, the calculator above already gives 1,952 kcal.
Calorie needs for men
With the same lifestyle, men need around 500 kcal more, because they're taller on average and carry more muscle mass: 2,300 kcal in an office job between 25 and 50, 2,700 kcal with an active daily life, 3,000 kcal if standing at work. The formula reflects this through weight and the constant (+5 instead of −161).
Is 1,500 kcal a day too little?
For most adults with a normal daily routine, yes, as a long-term habit. For almost all women and all men, 1,500 kcal is below total energy expenditure, so it's a deficit. As a weight-loss target for a small, not very active woman, it can work. For an 80 kg man with an office job, it would be a deficit of almost 1,000 kcal, more than guidelines recommend. International guidelines give 1,200 to 1,500 kcal (women) and 1,500 to 1,800 kcal (men) as typical target values in programmes, not as the lower limit your body can cope with. The calculator shows you where your 1,500 kcal sits.
Calculate your calorie deficit
Losing weight means eating less than you burn. The only question is: how much less, and for how long. The German obesity guideline (2024) sets out a clear range.
How many calories should you eat to lose weight?
The guideline recommends a deficit of around 500 to 600 kcal a day. That should lead to a loss of roughly 0.5 kg per week in the first three months. For our example woman with a total energy expenditure of 1,952 kcal, that means around 1,450 kcal. For our example man with 2,457 kcal, it means around 1,950 kcal. Bigger deficits bring more at first, but they're harder to stick to and cost you more muscle mass. No guideline sets eating below your resting metabolic rate as a limit, but under the S3 guideline, diets below 800 to 1,200 kcal need medical supervision and are limited to twelve weeks.
The three phases of a calorie deficit
-
1
Week 1 to 2fast, lots of water
The scales drop quickly: glycogen stores and bound water go first, not just fat.
-
2
Month 1 to 3about 0.5 kg per week
The guideline range of a 500 to 600 kcal deficit. Track honestly, keep your protein high and add strength training.
-
3
From month 3Plateau, then maintain
Your energy use falls with your weight, and then some. After 3 to 6 months, a new balance sets in. If you've lost 10%, you permanently need around 300 to 400 kcal less: recalculate.
S3 guideline on obesity 2024 (deficit, 0.5 kg per week, new balance after 3 to 6 months); Rosenbaum and Leibel 2010 (adaptive thermogenesis after 10% weight loss).
How many kcal for 1 kg less?
The well-known rule says: a deficit of 7,000 to 7,700 kcal per kilo of body fat, so at 500 kcal a day, one kilo in two weeks. The energy content is well documented (3,500 kcal per pound, around 7,700 kcal per kilo). What's wrong is the linearity. Your body adapts its energy use: with every kilo you lose, your resting metabolic rate falls, movement costs less energy, and your metabolism slows down beyond what you'd expect. In 2011, Hall and colleagues worked out just how far off the rule is.
is what the rule promises a 100 kg man with a 480 kcal deficit after one year
is what the Hall et al. model predicts: half of the final loss after around a year
So the rule overestimates the loss in the first year by about double. For you, that means: the first weeks go as calculated, then it slows down, and that's normal, not failure. If you want to stay full, focus on protein and fibre; if you want to make everyday life simpler, you can swap individual meals for a meal replacement with a fixed calorie content.
Shape Shake: meal replacement with a fixed 203 kcal
30 g of powder in 300 ml unsweetened soy drink gives you 203 kcal with 17 g protein, 11 g fibre and 26 vitamins and minerals. Replacing two of your main daily meals with a meal replacement as part of a calorie-restricted diet contributes to weight loss; replacing one meal helps you maintain your weight after weight loss. Only as part of a calorie-restricted diet with other foods and enough fluid.
Why am I not losing weight on 1,500 kcal?
Usually because it isn't 1,500. In a study of people who weren't losing weight despite supposedly eating under 1,200 kcal, their actual intake was on average 47% higher than recorded, and their activity was overestimated by 51%; their metabolism was normal. Typical gaps: cooking oil, drinks, weekend snacks, portions judged by eye. A second cause: your energy use has dropped after weeks in a deficit, and 1,500 kcal is no longer a deficit. Weighing everything for three weeks and recalculating clears up both.
How long should you stay in a calorie deficit?
The guideline works with a range of 0.5 kg per week for three months at most; after that, a new balance usually sets in. A sensible rhythm: twelve weeks of deficit, then two to four weeks maintaining at your new total energy expenditure, recalculate and, if needed, start a second round. According to the guideline, diet phases below 800 to 1,200 kcal need medical supervision and last twelve weeks at most. If you maintain after losing 10%, you permanently need around 300 to 400 kcal less than before. That's the price of success.
If your BMI is under 18.5, if you're pregnant or breastfeeding, if you're under 18, have a history of eating disorders, have diabetes treated with medication, or have heart or kidney disease, any calorie deficit belongs in the hands of a doctor or nutrition therapist. In these cases, the calculator deliberately shows no number.
Calorie needs when building muscle
Muscles only grow with stimulus and building material: strength training, enough protein and a bit more energy than you burn. How much more is less clearly proven than fitness calculators make out.
How big should your calorie surplus be?
A review of the bulking phase recommends 10 to 20% above your total energy expenditure, with a target gain of 0.25 to 0.5% of your body weight per week; advanced lifters stay at the lower end. For our example man with 2,457 kcal, that's 2,700 to 2,950 kcal. More doesn't speed up muscle growth, it speeds up fat gain: in a study of trained athletes, a surplus of around 500 kcal brought more fat, but no more muscle than 200 to 300 kcal. That's why the calculator starts at plus 10%. If you simply want to gain weight without training, for example if you're underweight or have a small appetite, choose the “Gain weight” goal: the calculator then uses a 15% surplus and normal protein needs.
How much protein do you need?
A meta-analysis of 49 studies found the biggest gain in fat-free mass up to about 1.6 g of protein per kg of body weight per day, with no extra effect beyond that (uncertainty range up to 2.2 g). The DGE sports position suggests 1.2 to 2.0 g per kg from five training hours a week, while the general reference value is 0.8 g. For 80 kg, 1.6 g per kg is 128 g of protein a day, spread over three to four meals with 25 to 40 g each. You'll find which sources are worth it in our article on protein. If you can't reach the amount with food, you can top up one meal with a drinkable meal (400 kcal, 36 g protein); if your main aim is to gain weight, our article on high-calorie nutrition drinks shows you the way.
Calculating calorie burn
What does half an hour of walking, vacuuming or jogging cost you? The standard source is the Compendium of Physical Activities (2024), with MET values for over 1,100 activities. One MET is roughly 1 kcal per kilo of body weight per hour, so jogging at 8.5 MET burns 8.5 times as much as sitting quietly. The values below are for 70 kg and already include the resting metabolic rate for that half hour (around 35 kcal).
Calories burned per 30 minutes at 70 kg
Gross values: MET × 70 kg × 0.5 h, Compendium of Physical Activities 2024 (codes 17131, 17200, 08245, 17170, 05043, 11580, 07040, 07030). The extra burn compared with sitting is about 35 kcal lower in each case. At 60 kg it's roughly 15% less, at 80 kg 15% more.
How many kcal do you burn in 10,000 steps?
At a normal walking pace (5 km/h, around 7 km), a 70 kg person burns roughly 350 to 390 kcal over 10,000 steps, of which 250 to 290 kcal is extra compared with sitting. At 60 kg it's around 305 to 335 kcal, at 80 kg 405 to 445 kcal. The rule of thumb “0.04 kcal per step” sits at the top end. Important: 10,000 steps is a daily total that already includes your everyday steps. If you were at 5,000 before, only the additional 5,000 count as a bonus. That everyday share is already built into the PAL factor.
How many kcal do you burn in a day without exercise?
Resting metabolic rate times 1.2: that's the DGE's PAL value for people who almost only sit or lie down. For our example woman that's around 1,670 kcal, for our example man 2,110 kcal. A normal office day without sport already counts as PAL 1.4, though, not as “no exercise”.
Is 500 exercise calories a lot?
Yes, for most people. 500 kcal is roughly an hour of jogging or three hours of brisk walking at 70 kg, calculated gross. Net, meaning the real extra burn, around 430 kcal of that remains. Fitness watches often show higher numbers; the research on that is in chapter 8. If you plan on 500 kcal of exercise, don't add it on top of the PAL factor. Use the sport chip in the calculator instead, otherwise the exercise counts twice.
How accurate is a calorie calculator?
Every calculator gives you an estimate, no matter how many decimal places it shows. The honest answer has three parts: what the formula can do, what watches and apps can do, and how you fine-tune your own number.
Which calorie calculator is the best?
The one that uses Mifflin-St Jeor, shows its PAL levels, doesn't count exercise twice and states its margin of error. In validation studies, Mifflin-St Jeor hits the measured resting metabolic rate within 10% for 82% of people, and for 75% of people with obesity. The formula is unbiased, so on average it's neither too high nor too low. That also means one in five people falls outside that range, some by 15 to 20%. For highly trained people the formula tends to underestimate expenditure; there, a formula based on fat-free mass helps, but it needs a reliable body fat measurement.
A calculator gives you the starting number. Whether it's right is something the scales tell you over three weeks, not the third decimal place.
Joerg Hauke, Nutrition expert, technical review of this article
Fitness watch and app: how accurate?
Wearables measure steps and heart rate reasonably well, but not calorie burn. In a comparison study of seven wristbands, the mean error in energy expenditure was between 27 and 93% depending on the device, and no device got below 20%. A systematic review from 2020 covering nine brands sums it up: no brand was accurate for energy expenditure. The “calories burned” on display are fine as a trend over weeks, not as a number to eat back.
How to adjust your number
Take the total daily energy expenditure from the calculator as your starting value and eat that amount for three weeks, tracked as accurately as you can. Weigh yourself in the morning after going to the toilet and compare weekly averages, not daily values. If your weight stays stable, the number is right. If it falls or rises, adjust your intake in steps of 100 to 200 kcal and watch again for three weeks. After bigger weight changes, more exercise or a new job, recalculate: the factor has changed, your body hasn't failed.
Your metabolism doesn't slow down from the age of 30. An analysis of 6,400 measurements from 29 countries shows that, adjusted for fat-free mass, energy expenditure stays stable between 20 and 60, and only then drops by around 0.7% per year. What declines with age is mostly muscle mass, and you can train that.
Common questions about calorie needs
How do I calculate my daily calorie needs?
Resting metabolic rate by Mifflin-St Jeor (10 × kg + 6.25 × cm − 5 × age, women −161, men +5) times the PAL factor: 1.4 for an office job without sport, 1.6 for an active everyday life, 1.8 for standing work, plus 0.3 if you do sport 4 to 5 times a week. The calculator above does exactly that.
What happens if I only eat my basal metabolic rate?
You're in a deficit equal to your entire activity-related energy expenditure: around 550 kcal with an office job, a lot more with an active everyday life. In the short term you lose weight; in the long term your expenditure drops, you lose muscle mass and nutrient gaps become a risk. Guidelines recommend a deficit of 500 to 600 kcal, no more.
Is it normal for a woman to eat 2,200 calories a day?
Yes, with an active everyday life. The DGE gives 1,800 kcal for women between 25 and 50 with sedentary work, 2,100 with an active everyday life and 2,400 kcal with standing work; with sport, 400 kcal are added. If you're taller or heavier than the reference woman, you'll be higher still.
What happens with a 1,000 kcal deficit every day?
Fast weight loss at first, then hunger, a drop in performance, muscle loss and falling expenditure, which makes the deficit shrink. For many women that would put intake below 1,000 kcal, which guidelines only allow under medical supervision and for a limited time. 500 to 600 kcal is the evidence-based range.
At what calorie surplus do you put on weight?
With any lasting surplus above your total expenditure. 10 to 20% more is enough to gain weight, so 300 to 500 kcal a day; when building muscle, go for the lower end, because a bigger surplus mostly ends up as fat. Just 100 kJ (24 kcal) more per day, long term, shifts around 1 kg.
What is the PAL formula?
Total expenditure = resting metabolic rate × PAL. The PAL value describes your daily routine: 1.2 to 1.3 almost only sitting or lying, 1.4 to 1.5 office, 1.6 to 1.7 sitting with some walking around, 1.8 to 1.9 standing and walking, 2.0 to 2.4 physically heavy work. Sport 4 to 5 times a week: plus 0.3.
Do calorie needs change with age?
Less than you'd think. Based on fat-free mass, energy expenditure stays stable between the ages of 20 and 60 and only then drops by around 0.7% per year. The formulas subtract 5 kcal per year of age because people lose muscle mass on average. If you keep yours, you need barely less even at 50.
How many calories do I need during pregnancy and breastfeeding?
According to the DGE, no more than before in the first trimester, plus 250 kcal a day in the second and plus 500 kcal a day in the third, assuming a normal weight before pregnancy and an unchanged daily routine. When exclusively breastfeeding in the first four to six months, plus 500 kcal. These additions come on top of your total energy expenditure.
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Has written for Saturo since 2019 about nutrition, nutrients and how to make good nutrition work in everyday life.
Hat diesen Artikel am 14. Oktober 2026 auf fachliche Richtigkeit geprüft. This content is no substitute for medical advice.
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