How much should i eat

How many calories do we need?

Our body needs energy to keep us alive: for the brain, breathing, the cardiovascular system and the metabolism. In addition, there is the energy requirement for every single movement that we make.

We draw our energy from food: after being broken down in the digestive tract, the nutrients are transported to the body cells and broken down there. The required energy is released in the process. Their amount is measured in kilojoules (kJ) or kilocalories (kcal). One kilocalorie is equivalent to 4.184 kilojoules. The calorie is an outdated unit of measurement and has been replaced by the joule in scientific use. In common parlance, however, the calorie is still often used.

Calorie requirement calculator

You can easily determine your individual calorie consumption - taking into account your personal schedule.

To the calorie requirement calculator

The metabolic equivalent (MET) can be used to determine the energy consumption of individual activities - from sleeping to desk work to sports. If we sit still and do not move, we use exactly one MET per hour. This is the so-called resting metabolic rate. Sleeping burns a little less energy (0.95 MET).

How many calories are in a MET?

MET can be converted into calories relatively easily: 1 MET = 1 kcal per kilogram of body weight per hour. This means that a 70 kg person burns 70 kcal per hour when sitting very still.

To find out how many calories you are consuming in a full day, you would need to collect the METs for each activity in your daily routine. Admittedly, that is a bit of a hassle. But the TK calorie requirement calculator can do that for you.

Note: MET are average values. The calculated demand is therefore to be understood as a guideline value, which can deviate slightly from the actual energy consumption.

Guide values ​​for daily energy intake

The values ​​apply to people with predominantly sedentary work and more passive leisure activities. With increasing physical activity, the guideline values ​​increase accordingly.




15 to under 19 years

10,460 kJ / 2,500 kcal

8,370 kJ / 2,000 kcal

19 to under 25 years

10,460 kJ / 2,500 kcal

7,950 kJ / 1,900 kcal

25 to under 51 years

10,040 kJ / 2,400 kcal

7,950 kJ / 1,900 kcal

51 to under 65 years

9,200 kJ / 2,200 kcal

7,530 kJ / 1,800 kcal

65 years and older

8,370 kJ / 2,000 kcal

6,700 kJ / 1,600 kcal