Our calorie calculator enables you to develop a personalized nutrition strategy tailored to your fitness goals. Based on the information you enter, the calorie calculator shows you: whether you want to lose weight, maintain your weight, or gain weight, this calorie calculator adjusts to your needs and goals. How? With the calorie calculator, you can calculate your daily calorie needs, i.e., the calories you should consume each day to best achieve your personal goal: your target calories. Knowing how many calories you should consume daily is crucial for achieving your fitness goals, as it allows you to plan and adjust your diet accordingly. We’ll tell you why this is so important.

1. Calorie Calculator for Weight Loss:
   To lose weight, you need to create a calorie deficit. This means you must consume fewer calories than you burn. Our calorie deficit calculator not only calculates your daily calorie expenditure but also provides you with a target calorie value that helps you achieve a moderate calorie deficit for healthy weight loss. The target calories and tips for distributing proteins, carbohydrates, and fats support you in losing fat while maintaining your muscle mass. Without this information, you might risk consuming too few or too many calories, which could hinder your weight loss progress.
2. Calorie Calculator for Weight Maintenance:
   To maintain your current weight, it is essential to balance your calorie intake with your calorie expenditure – that is, to consume exactly as many calories as you burn through your basal metabolic rate and activities. When you use our calorie calculator to calculate your daily target calories for maintaining your weight, this value also represents your daily calorie expenditure based on the information you provided. By adjusting your diet to the recommended target calories, you can ensure that you do not overeat and gain unwanted weight, or eat too little and lose energy and muscle mass.
3. Calorie Calculator for Weight Gain:
   If you want to build muscle or gain weight, it is important to create a calorie surplus by consuming more calories than you burn. Our calorie calculator calculates your daily calorie needs and provides you with a target calorie value that allows you to consume more calories than you burn and manage your surplus in a controlled manner.

Calculating Target Calories – How Does Our Calorie Calculator Work?

Here is a simple guide on how to optimally use our calorie calculator to calculate your daily calorie needs and optimize your diet according to your goals:

1. Enter Personal Data:
   Your individual data is the key to calculating your personal basal metabolic rate – the amount of calories your body needs to function at rest. Start by providing the calorie calculator with some basic information: gender, weight, age, height, and body fat percentage (BFP).
2. Determine Daily Activity Level:
   Indicate how active you are in your daily life aside from sports. Choose from "slightly active, moderately active, active, and very active." This information helps our calorie calculator take your daily physical activity into account without considering sports activities.
3. Specify Sports Activities:
   How often do you exercise per week? The more accurately you specify your sports activities, the more precisely the calorie calculator can calculate your total calorie expenditure or your total calorie needs in relation to your goal.
4. Set a Goal:
   Decide whether you want to lose weight, maintain your weight, or gain weight. Depending on the goal you select, the calorie calculator will show you your daily target calories and tips for macro distribution.