Calculate basic sales and calorie requirements

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Since there is often confusion on the subject of basic sales and calorie needs, in this blog article we want to devote ourselves to the topic and look at what the difference is in between and how high your needs could be or how you calculate what your need is.

Of the Basic metabolism is the amount of energy (KCAL) that your body needs to maintain its functions such as breathing, digestion and blood circulation in a complete state of idle. Of the Calorie requirement On the other hand, the amount of calories you need every day is to work well. Compared to the basal metabolism, the amount of energy you can still use for physical activity (Power sales) required.

How do I calculate my basal metabolism?

Since every person is individual, there is no basic formula to calculate the basic metabolism very quickly and precisely. For the Health Play factors like that here weight, the size and the age of man with. Over the years, a person's calorie needs drop in principle, while it increases with increasing height and growing body weight. But the muscle content also plays a role, since muscles consume a considerable amount of energy even when inactive. Furthermore, the ambient temperature has an influence: the colder the temperature, the more energy you have to use to maintain your ideal body temperature. The basic metabolism is with the"Harris-Benedict formula"Calculated, whereby there are differences for women and men. You hereby receive a rough guideline, since for example, muscle mass and condition are not taken into account for a very precise determination of this value, you would have to be in full rest in a laboratory for defined conditions over 24 H have the measurements carried out. It is much more convenient to estimate your basic turnover via a corresponding formula.

  • How much for women do women have?

Behind the Basic sales calculator Is that "Harris-Benedict formula". To calculate the basic sales of women, the formula is as follows:

Basic metabolism (Kcal/24 h) = 655.1 + (9.563 * body weight in kg) + (1.85 * height in cm) - (4.676 * age in years)

  • How much for men have men?

the "Harris-Benedict formula" To calculate the basic metabolism of men, reads as follows:

Basic metabolism (Kcal/24 h) = 66.47 + (13.75 * body weight in kg) + (5 * body size in cm) - (6.775 * age in years)

  • How much for children and adolescents?

    A simpler formula is used for children with the corresponding computer:

    Basic metabolism (Kcal/24 h) = body weight * 24 (h)

    This formula is applicable until the body structure in teenagers that an adult has adapted.

    How do I calculate my calorie requirement?

    In practice, computational estimates are used in practice to determine the energy requirement, which, however, are significantly imprecise compared to the very elaborate and extremely costly measurement methods.

    The best known and at the same time one of the simplest approximation methods is that Physical Activity Level (PAL), the Work turnover or Power sales is called. Depending on their physical activity levels, people are assigned to corresponding groups, each with a specific PAL factor.

    Table 1: Physical Activity Level (PAL) factors

    PAL factor







    Just sit or lie

    Old people


    Sitting, hardly active

    Office job


    Sitting, walking, standing

    Students, students


    Mainly standing/walking

    Craftsman, seller, waiter


    Exhausting work/sport

    Forest worker, farmer


    Since you do different activities within 24 hours, you can form an average here. For example, if you sleep 8h, sit 8h in the office and mainly go and stand for 6 hours, and 2 hours of exercising your individual PAL factor can be calculated as follows:

    Individual PAL factor = (0.95*8 h) + (1.5*8h) + (1.7*6h) + (2.4*2)/ 24h

    The PAL factor would then be at 1.44.

    This PAL factor is multiplied by the basic metabolism, which results in the total energy requirement:

    Calorie requirement (kcal) = Basic turnover (Kcal/24h) * PAL factor

    • What caloric need do women have?

    The calorie requirement is very different and must be recalculated again and again. In order to calculate the calorie requirement, the basic turnover is multiplied by performance sales, i.e. the PAL factor:

    Calorie requirement (kcal) = Basic turnover (KCAL/24H) * PAL factor (see Table 1)

    • What caloric need do men have?

    The calorie requirement is calculated for men as well as for women, whereby the difference in the calculation of the basic metabolism results.

    • What is the calorie needs of children and young people?

    Just like in adults, the calorie requirement also differs a little in children in the sex. The need also increases within a shorter time because children are growing. In this table we have listed the calorie requirement for girls and boys depending on their age:

    Table 2: Calorie requirements in children




    0 to 3 months

    650 kcal

    650 kcal

    4 to 12 months

    850 kcal

    850 kcal

    1 to 4 years

    1100 kcal

    1200 kcal

    4 to 7 years

    1300 kcal

    1400 kcal

    7 to 10 years

    1600 kcal

    1700 kcal

    10 to 13 years

    2000 kcal

    2200 kcal

    13 to 15 years

    2100 kcal

    2600 kcal


    The calorie requirement in children can resemble or even exceed that of an adult, since children consume a lot of energy due to their activity. In addition, body parts have to develop in growth, which also costs a lot of calories.

    • What calorie requirement do I need for a diet for losing weight?

    When losing weight, it is important that the calories for the basic metabolism are covered. Otherwise, the organism switches on the back burner and the dreaded yo-yo effect is created. Losing weight does not work through the basic metabolism, but through performance sales. This is based on physical activity. The basic metabolism and performance turnover result in the energy balance.

    If you want to lose weight, you have to eat less calories than the body consumes in its balance sheet. ThroughSports And exercise can be increased. If the number of calories supplied above the basic metabolism, but below the performance turnover, the body reduces weight. With a diet, 500 kcal under your total calorie consumption is a good yardstick for reducing weight. They are suitable for a slight start into a change in diet and a diet LiveFresh juice cures. For a healthy eating You can find many delicious and healthy ones here Recipes as well as other information.

    • What caloric need do I need to gain?

    To gain weight you have to absorb more energy than you consume. This means that you should absorb approximately 500 kcal than your total calorie requirement. So that you not only use pure fat, but also build muscle, you should absorb enough protein and also do sports regularly.

    • What caloric need do I need to build muscle?

    For the Muscle building If you need a calorie surplus of 300 to 500 kcal, which you have to add to your calorie needs. Ideally in the form of proteins, as this is the building blocks for the muscles. In addition to a calorie surplus and the absorption of high -quality protein, corresponding strength training is also essential for the structure of muscle mass. For a healthy eating You can find many delicious and healthy ones here Recipes as well as other information.

    Frequently asked questions about the basic metabolism and calorie requirement:

    What is the difference between basic sales and calorie needs?

    The basic metabolism is the amount of energy that your body consumes in complete calm for breathing and metabolic processes. The calorie requirement, on the other hand, is the basic metabolism of the power turnover (PAL factor), i.e. the energy that you go through, sit, sit, sport or any other activity in your everyday life.

    What is the difference between basic sales and performance sales?

    The basic metabolism is the amount of calories that you consume in complete calm when lying down for breathing and metabolic processes. The performance turnover, on the other hand, is all the energy you need, sitting, doing sports or other activities in everyday life. But even at very low temperatures, your body needs more calories to maintain the body temperature, which is also part of the performance turnover.

    How many kcal do I need during the day?

    You can calculate your KCAL, i.e. your own calorie needs, by first calculating your basal metabolism and then multiplied your scope of services, the so -called PAL factor. If you are looking for delicious and at the same time healthy dishes, then have a look at our deliciousRecipe suggestions over.

    How many kcal do I need to lose weight?

    In order to lose weight in a diet, you have to absorb fewer calories on average than you consume about your movement in everyday life. This means that you first have to calculate your calorie requirement and then take about 500 kcal less. However, the correct composition of your meals is much more important than the amount of calories. Make sure to cover your protein requirement of at least 1g protein/kg body weight daily. This prevents cravings and a yo-yo effect. In addition, there should always be a large portion of vegetables on your plate and high -quality fats such as linseed oil, olive oil or algae oil. For a slight start into a change in diet and a diet is suitable3, 5 or 7 days of juice cure. Delicious and healthy Recipes are the basis for a healthy diet that is fun.

    How many calories for which body size?

    You can calculate your calorie needs by using the "Harris-Benedict formula " First calculate your basic metabolism and then multiply your performance turnover. There are different formulas for men and women due to the different muscle mass, which always take size, weight and age into account. For a healthy eating You can find many delicious and healthy ones here Recipes as well as other information.

    How many calories do you use without sport a day?

    Many individual factors play in here, so that a general answer is not possible. However, to calculate how many calories you need without sport, you have to calculate your basic sales and then multiply with a correspondingly low power turnover of 1.4 for office activities.

    What is a person's basal metabolism?

    The basic metabolism is the amount of energy that a person needs while lying down and complete calm for the basic functions in the body, such as breathing or metabolic functions.

    Should you eat under the basic turnover when you lose weight?

    For a short period of a few days you can go below your basic metabolism, for example with one LiveFresh juice cure To change your diet and push the start of weight loss. For your health, however, you should eat no less than your basic metabolism during a longer -term diet, but still add your performance sales and then deduct around 500 kcal. For a healthy eating You can find many delicious and healthy ones here Recipes as well as other information.

    What happens if you only eat the basic metabolism?

    If there is too low food intake, there is a risk that too few vitamins and minerals will be absorbed, which in turn negative for yours Health is because some functions may no longer be able to run smoothly. In addition, the body goes to its own muscle reserves at some point in the event of a sub -calorical diet, which in turn reduces the basic metabolism permanently and thus increases even faster in the long term.