Kalorienrechner

BMR - Basal Metabolic Rate

BMR is the minimum calories your body needs to maintain vital functions at rest - heart beating, breathing, maintaining body temperature. It accounts for about 60-70% of total energy expenditure. We calculate it using the Mifflin-St Jeor formula, which considers gender, weight, height, and age.

TDEE - Total Daily Energy Expenditure

TDEE is your total daily caloric needs, including BMR plus physical activity. Multiply BMR by activity multiplier: sedentary ×1.2, light ×1.375, moderate ×1.55, active ×1.725, very active ×1.9. This is the value to maintain weight.

Macronutrients - proportions

• Protein - 1.6-2.2g per kg bodyweight, builds muscle
• Fats - 0.8-1g per kg, for hormones and brain
• Carbs - rest of calories, main energy source

Healthy weight loss

Safe caloric deficit is 300-500 kcal daily (0.5kg/week). Avoid drastic diets below BMR - body enters starvation mode. Stick to calculated TDEE for 2-3 weeks before adjustment. Remember about hydration and sleep.