Kalorienrechner

Schätzen Sie den täglichen Kalorienbedarf.

Know your daily calorie target

Enter your stats, pick an activity level, then choose a goal (lose, maintain, gain). We instantly show your BMR, TDEE, goal calories, and macro plan. Toggle to reuse your inputs next visit.

Units:Save my details

Gender

Age

Height (cm)

Weight (kg)

Body-fat %(optional unless using Katch–McArdle)

Formula

Mifflin–St Jeor

Most dietitians recommend this modern baseline.

Revised Harris–Benedict

Classic equation; higher estimates for active users.

Katch–McArdle

Uses lean mass. Requires body fat %.

Activity level

Goal

Goal intensity (0%)Negative = deficit, positive = surplus. Keep changes modest unless guided by a professional.

Macro presets

Meals per day

How this calorie calculator works

We compute your Basal Metabolic Rate (BMR) using the formula you selected.
BMR is multiplied by your chosen activity factor to estimate Total Daily Energy Expenditure (TDEE).
Finally, we adjust calories based on your goal intensity and convert that target into macros and per-meal guidance.

Activity level descriptions

Sedentary: Desk job, little to no intentional exercise
Lightly active: 1-3 light workouts per week
Moderately active: 3-5 moderate workouts per week
Active: Daily training or physical job
Very active: Hard exercise 6-7 days/week
Athlete level: Two-a-day training or manual labor + workouts

How to use your calorie results safely

Treat this calculator as a planning guide, not a medical prescription.
Stay within safe deficit/surplus ranges (5–20%) unless your healthcare provider advises otherwise.
Recalculate as your weight, training, or lifestyle changes so TDEE stays accurate.
Combine calorie tracking with sleep, stress management, and resistance training for best results.

Disclaimer: This calorie calculator is for informational use only and is not intended to diagnose, treat, or prevent disease.

Warum dieses Tool verwenden?

Ein kostenloses, browserbasiertes Tool – schnell, privat und ohne Anmeldung nutzbar.

100 % Privat

Alle Verarbeitungen erfolgen lokal in deinem Browser. Deine Daten verlassen dein Gerät nicht.

Sofortergebnis

Keine Wartezeiten und keine Server-Uploads – das Ergebnis erscheint sofort.

Kostenlos

Komplett kostenlos und unbegrenzt nutzbar – kein Account erforderlich.

Einfach kopieren

Ergebnis mit einem Klick kopieren oder als Datei herunterladen.

So funktioniert Kalorienrechner

Dieses Werkzeug Kalorienrechner funktioniert vollstaendig in Ihrem Browser, damit Sie sofort Ergebnisse ohne komplizierte Einrichtung erhalten. Schätzen Sie den täglichen Kalorienbedarf. Die gesamte Verarbeitung erfolgt clientseitig auf Ihrem Geraet. Das verbessert den Datenschutz, vermeidet unnoetige Uploads und macht die Nutzung besonders schnell. Sie koennen das Werkzeug kostenlos verwenden, Vorgaenge beliebig oft wiederholen und Ergebnisse direkt uebernehmen.

So verwenden Sie Kalorienrechner

Enter your stats

Pick metric or imperial units, add your age, weight, height, and optional body-fat %.

Choose formula & lifestyle

Select the BMR formula, activity level, and goal intensity that match your reality.

Review calories & macros

See BMR, TDEE, daily targets, macros, and per-meal suggestions you can copy or save.

Anwendungsbeispiel

With a light deficit and a high-protein macro preset, this user gets actionable calorie and macro targets.

Eingabe

Gender: Female Age: 28 Height: 165 cm Weight: 60 kg Activity: Moderate Goal: Lose (-15%)

Ausgabe

BMR ≈ 1375 kcal TDEE ≈ 2130 kcal Goal calories ≈ 1810 kcal Macros (High protein): • Protein: 158 g • Carbs: 135 g • Fats: 70 g

Häufig gestellte Fragen

What does the Calorie Calculator estimate?

It estimates how many calories you burn per day and suggests a calorie target for maintenance, weight loss, or weight gain. It uses inputs like age, height, weight, and activity level.

What's the difference between BMR and TDEE?

BMR is the calories your body needs at rest. TDEE adds activity and represents your daily total burn. Most calorie targets start from TDEE.

How accurate is a calorie calculator?

It's a strong estimate, not a guarantee. Metabolism, muscle mass, sleep, and consistency can shift results. Track progress for 2-3 weeks and adjust your intake if needed.

Which activity level should I choose?

Pick the level that matches your weekly routine, not your best week. If you're unsure, choose a lower activity level and adjust after observing results.

Is this Calorie Calculator secure?

Yes. It runs 100% client-side, so your inputs are processed locally in your browser.