Kalorienbedarfs-Rechner — Formel

How Daily Calorie Needs Are Estimated

Your body burns calories just keeping you alive. Breathing, circulation, cell repair, brain function. That baseline is your Basal Metabolic Rate (BMR). On top of that, you burn calories through activity: walking, exercising, fidgeting, even digesting food. Your Total Daily Energy Expenditure (TDEE) is BMR multiplied by an activity factor.

The Formula (Mifflin-St Jeor)

Men: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) + 5 Women: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161

Then multiply by your activity level:

Sedentary (desk job, little exercise): BMR x 1.2

Lightly active (exercise 1-3 days/week): BMR x 1.375

Moderately active (exercise 3-5 days/week): BMR x 1.55

Very active (hard exercise 6-7 days/week): BMR x 1.725

We use Mifflin-St Jeor because it's the most accurate for most adults. The American Dietetic Association recommended it over the older Harris-Benedict equation in 2005.

When to Use This

When starting a diet or fitness plan and you need a calorie target. To lose weight, eat 300-500 calories below your TDEE. To gain weight, eat 300-500 above it. A 500 calorie daily deficit produces roughly 1 pound of fat loss per week.

What This Can't Account For

Metabolism varies between individuals by 200-300 calories even at the same weight, height, and activity level. Muscle mass, genetics, hormones, sleep quality, and stress all affect your actual burn rate. Treat this number as a starting point. Track your weight for 2-3 weeks and adjust based on what actually happens.

Common Mistakes

Overestimating activity level. Most people who exercise 3 days a week are "lightly active," not "moderately active." The gym burns fewer calories than people think.

Using this number as exact truth instead of an estimate. Your real TDEE could be 10-15% higher or lower.

Eating at too large a deficit. Below 1,200 calories/day for women or 1,500 for men is generally not recommended without medical supervision.