Activity Calorie Calculator

Relevance of calorie requirements

In addition to basic requirements, physical activity accounts for the largest proportion of your body's energy requirements. It is significantly more variable than your basal metabolic rate. That is why it is definitely relevant in practice to know how many calories you burn during exercise. To calculate your calorie requirement for any activity, simply select the activity you completed, the duration of the activity and your weight.

‍

Factors influencing calorie requirements

Your calorie requirement during exercise depends on various factors.

• your training frequency
• the intensity
• the duration of the training session

How often you work out, how hard you work out and how long you work out therefore determine your calorie consumption during exercise.

‍

Calorie consumption during exercise

Your activity calories consist of the calories you burn in everyday life and the calories you burn during exercise. If you add these activity calories to your basal metabolic rate, you get your individual calorie requirement. This is crucial for losing weight in a controlled and long-term manner. Experience has shown that the calories burned during exercise are often overestimated, which is one of the top weight loss mistakes.

‍

Calorie deficit for weight loss

To reduce your body weight by 0.45 kg and lose body fat, you need to eat around 3500 fewer calories than you have burned. In order to lose weight quickly and sustainably, we recommend that you reduce your energy intake by around 250 calories and also increase your consumption by 250 calories through increased activity. This calorie deficit of around 500 calories mathematically results in a weight loss of 0.45 kg per week. According to current data, weight loss of more than 0.5-1kg is not recommended and promotes the well-known yo-yo effect.