Losing weight isn't always easy, especially if you don't know how high your calorie requirement is and how it is calculated.
That's why it's important to be able to distinguish between basal metabolic rate and active metabolic rate. In this article, we'll explain the main differences and how you can calculate both.
You can only influence your basal metabolic rate to a limited extent, but your active metabolic rate relatively well. The more active you are during the day, the higher your active metabolic rate and thus the number of calories you should eat.
So how many calories you actually need at the end of the day depends on the level of physical activity. This is expressed using the PAL factor (= physical activity level), which increases with more physical activity.
If you want to lose weight, you should get enough exercise, as this will increase your daily energy needs. An active lifestyle also requires a healthy and balanced diet that contains all the essential macro- and micronutrients. At the end of the article, we will give you tips on how to best organize this. To lose weight, you have to consume fewer calories than your body needs or burn more calories than you consume.
Calorie calculator – calculate your calorie requirement for free now!
How many calories do I need per day?
The daily calorie requirement is very individual. In the following, we provide average values: In principle, men are recommended to consume an average of 2000 kilocalories per day and women 1800 kilocalories (kcal) per day. The energy requirement and energy consumption is given in kilojoules (kJ) or kilocalories (kcal). One kilocalorie corresponds to 4.184 kilojoules.
However, the total calorie intake depends on factors such as gender, height, age, sleep duration, body composition, physical activity and general activity level, which is why these figures are only guidelines.
If you have gained muscle mass through muscle building, your calorie requirement will also increase.
The so-called energy balance is always essential for weight gain or loss. If you consume exactly the amount of calories that you burn, you maintain your weight. So it's definitely worth taking a look at your individual calorie needs.
The basal metabolic rate
When determining your personal calorie requirement, your basal metabolic rate and active metabolic rate play an important role. The basal metabolic rate is the amount of energy that the body needs at rest to maintain all vital bodily functions and metabolic processes.
This means that your body needs a certain amount of calories even if you don't move at all during the day. You therefore have to take in this number of calories daily through food – even if you want to lose weight – because otherwise it can be harmful to your health. This means that even if you don't move at all during the day, your body still burns energy.
The active metabolic rate
The active metabolic rate goes beyond the basal metabolic rate and refers to the additional energy that the body needs for physical activity.
This includes all everyday movements such as writing, speaking, walking, cleaning, but also physically demanding activities such as sports. The higher your active metabolic rate, the higher your total metabolic rate or calorie requirement.
Difference between basal and active metabolic rate
Your basal metabolic rate is fairly consistent every day because it is based on physical factors such as gender, height, age and body composition. Taller and/or younger people, as well as men, have a higher basal metabolic rate.
Men have a higher muscle percentage and thus a lower body fat percentage than women. Their basal metabolic rate is therefore higher because muscle tissue requires more energy than adipose tissue.
In comparison, the active metabolic rate is variable. This means that if you do sports one day and only have a sedentary job the next day, you will need more energy on the first day. This increases your active metabolic rate on the first day.
Since it is difficult to calculate the exact daily requirement and since it is the average energy or calorie consumption at the end of the week that matters anyway, the PAL factor (Physical Activity Level) is used to calculate the total turnover (i.e. basal and active metabolism).
What exactly does the PAL value indicate?
PAL stands for Physical Activity Level and refers to the basal metabolic rate, i.e. all physical activities. The PAL value is the factor that is multiplied by the basal metabolic rate to obtain the total calorie requirement.
It depends on the level and extent of physical activity and can be found in the following table (DGE):
| Physical activity | PAL factor |
| exclusively seated/lying down | 1.2 |
| exclusively sedentary and little or no physically strenuous leisure activities, e.g.: office workers | 1.4-1.5 |
| predominantly sitting, with some walking or standing, little or no strenuous leisure activity, e.g.: students, assembly line workers | 1.6-1.7 |
| predominantly walking or standing, e.g.: salesman, waiter, craftsman | 1.8-1.9 |
| physically demanding professional or leisure activities, e.g.: construction workers, farmers, competitive athletes | 2.0-2.4 |
With a sports workload of 4 to 5 units per week of 30-60 minutes each, the PAL value can be increased by 0.3, since muscle work and regeneration consume more energy.
Calorie requirement calculator – easily calculate your calorie requirement
You can easily calculate your energy requirement yourself. To do this, first determine your basal metabolic rate and then multiply it by the PAL factor.
A rough formula for basal metabolic rate is for
- Men: GU (kcal/day) = 1 x kg body weight x 24
- Women: GU (kcal/day) = 0.9 x kg body weight x 24
You can get more precise values using the Harris and Benedict (1919) formula:
- Men: GU (kcal/day) = 66 + (13.8 x weight in kg) + (5.0 x height in cm) – (6.8 x age in years)
- Women: GU (kcal/day) = 655 + (9.5 x weight in kg) + (1.9 x height in cm) – (4.7 x age in years)
Then multiply your basal metabolic rate by the PAL factor, which you can find in the previous table. Alternatively, you can also use a calorie calculator.
If you want to lose weight, you need to be in a calorie deficit. To do this, subtract about 300 calories from your basal metabolic rate or increase your exercise/movement. Reducing your energy intake, exercising and following a good diet plan will help you lose weight.
Why is an active lifestyle important?
The more you move, the more energy your body needs. So if you want to lose weight, sport and exercise are real miracle cures, along with the right calorie intake. An excess of calories must be avoided if you want to lose weight.
Exercise helps you build muscle, which even at rest consumes more energy than adipose tissue, thereby increasing your basal and consequently total metabolic rate.
A combination of strength and endurance training is recommended. Strength training helps build muscle, strengthen the immune system and improve posture; endurance training strengthens the heart and supports the cardiovascular system.
Healthy eating
In addition to exercise, a balanced diet is essential to lose a few pounds. Every meal should contain the three macronutrients carbohydrate, fat and protein. Carbohydrates are found in grains such as oats or starchy vegetables such as potatoes, fats and proteins in fish, milk and dairy products, avocados, nuts and seeds.
To also cover your daily requirement of micronutrients, i.e. vitamins, minerals and trace elements, the principle of “eat a rainbow” applies to fruit and vegetables. The more colorful your meal is, the more different micronutrients you consume.
For example, you can prepare oats or porridge with milk for breakfast and add fresh fruit and nuts. This way, you start the day with a balanced and healthy meal.
Regular meals give you constant energy
Regular meals are very important for high performance. Eat 3-5 main meals during the day to keep your blood sugar level constant and avoid food cravings.
However, avoid snacking in between. This way you will eat more calories than you actually want within a few hours. This is because most snacks, such as chocolate and the like, contain a lot of sugar per 100 grams or per portion.
If you feel hungry, drink a glass of water first. This will also help to prevent the unwanted yo-yo effect. If you are still hungry after that, you can prepare a small healthy meal with as little sugar as possible.
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Frequently asked questions
How many calories do I need?
The number of calories you actually need at the end of the day depends on your level of physical activity. This is expressed using the PAL factor (= physical activity level), which increases with more physical activity. Since it is difficult to calculate the exact daily requirement and the average energy or calorie consumption at the end of the week is important anyway, the PAL factor (Physical Activity Level) is used to calculate the total turnover (i.e. basal and active metabolic rate). What exactly does the PAL value indicate? PAL stands for Physical Activity Level and refers to the active metabolic rate, i.e. all physical activities. The PAL value is the factor that is multiplied by the basal metabolic rate to obtain the total calorie requirement.
How many calories do I need per day?
The daily calorie requirement is very individual. In the following, we provide average values: In principle, an average of 2000 kilocalories per day is recommended for men and 1800 kilocalories (kcal) per day for women.
How many calories do I need to eat to lose weight?
To lose one kilogram of body weight, you have to cut a total of 7,000 calories from your diet. Many studies recommend not cutting more than 300-500 calories a day, as this will help you lose weight in the long term and in a healthy way. If you want to lose weight, you need to eat a calorie deficit. To do this, subtract about 300 calories from your basal metabolic rate or increase your exercise/movement. Reducing your energy intake, exercising and following a good nutrition plan will help you lose weight.
Can you lose weight on 1000 calories a day?
If you want to lose weight, you need to consume less energy than you burn. The so-called energy balance is always essential for weight loss. If you consume about 1000 calories a day, you will usually lose weight. Sufficient exercise is essential.
How many calories do we need?
The daily calorie requirement is very individual. The following are average values: In principle, an average of 2000 kilocalories per day is recommended for men and 1800 kilocalories (kcal) per day for women. Energy requirements and energy consumption are expressed in kilojoules (kJ) or kilocalories (kcal). One kilocalorie is equivalent to 4.184 kilojoules. However, total energy expenditure depends on factors such as gender, height, age, sleep duration, body composition, physical activity and general activity level, which is why these figures are only guidelines.
How many calories are healthy?
As a rule, men up to the age of 50 should consume around 2000 calories per day and women around 1800 calories. The basal metabolic rate is fairly constant every day, as it is based on physical factors such as gender, height, age and body composition. Taller and/or younger people, as well as men, have a higher basal metabolic rate. Men have a higher muscle percentage and thus a lower body fat percentage compared to women. Their basal metabolic rate is therefore increased because muscle tissue requires more energy than adipose tissue. In comparison, the active metabolic rate is variable. This means that if you do sports one day and only have a sedentary job the next day, you will need more energy on the first day. This increases your active metabolic rate on the first day.
How many calories do I need to consume to lose weight?
If you want to lose weight, you need to consume less energy than you use. The so-called energy balance is always essential for weight loss. If you consume about 1000 calories a day, you will usually lose weight. Sufficient exercise is important.
