What does a calorie calculator calculate and how does it help you lose weight? Diets are booming and there is hardly anyone who has not eaten strictly according to certain dietary rules in order to lose excess kilos. Most diet concepts announce great success within a very short time. However, very few of them can keep this promise. One of the reasons for this is that many diets ignore a very important aspect of successful weight loss. Instead, they sell one-sided and unpromising concepts. Yet the theory behind weight loss is quite simple. In this article you will learn what calorie calculators have to do with it and how they can help you lose weight.

How many calories does my body need?

How many calories do I need to maintain my weight? What can I eat to lose weight? And how much is too much? These are questions that each and every one of us asks at some point. However, there is no one-size-fits-all answer to these questions, because every body is different.

The basal metabolic rate

The daily calorie requirement is calculated from the basal metabolic rate and the performance metabolic rate. The basal metabolic rate describes the energy your body needs at complete rest. This means that these calories are the absolute minimum needed to maintain all vital bodily functions.

The power metabolism

The power metabolic rate, on the other hand, is the energy you burn during physical activity. This primarily includes everyday activities such as talking, walking or working. However, sporting activity is also taken into account in the performance metabolic rate. With the free calorie calculator from VERIVAL you can easily determine your daily calorie requirement.

Leistungsumsatz Sport

It is important to emphasise that it is by no means sufficient to consume only the calories of your basal metabolic rate. Your body needs the additional energy of the performance metabolism in order to remain healthy and efficient.

What is important when losing weight?

Countless diets think they have cracked the formula for getting rid of unloved kilos. Low carb, high carb, cabbage soup or blood group diets – all these concepts promise fast weight loss if you stick to the rules. However, in most cases these approaches are very one-sided and not at all suitable as long-term diets. Frustration sets in quickly, the diet is broken off and thanks to the yoyo effect, the lost weight is quickly back on the ribs.

Healthy weight loss with a calorie deficit

The theory for successful weight loss is quite simple and can be explained in just two sentences: If you eat more calories than you burn, you gain weight. If you eat fewer calories, you lose weight. In short, you simply need a calorie deficit to lose weight. This raises the following question: When is one still in deficit and when is it too much? We have the answer.

This is how the calorie calculator can help you lose weight

The first step is to find out what your personal daily calorie needs are. To do this, go to our calorie calculator, fill in all the fields and have your daily requirement calculated with just one click.

Now you know the amount of calories you should not exceed in order to maintain your weight. Please note, however, that this is only an average value. On days when you are particularly active, your daily requirement can be significantly higher.

Also, slight variations are possible depending on the muscle and fat composition of your body. Muscle cells burn more energy than fat cells. Your genes and eating habits can also influence your actual daily requirement. However, these deviations are negligible.

How big should the calorie deficit be to lose weight healthily?

Next, we determine the calorie deficit needed to lose weight. This depends on how quickly you want to lose the extra kilos. To lose one kilogram of body weight, you need to cut back on a total of 7,000 kcal. Most studies recommend that you save no more than 300-500 kcal per day in order to lose weight sustainably and healthily.

You will lose about 0.3 to 0.5 kg per week. But before you get overconfident and start disturbing your metabolism with a calorie deficit that is too high, remember: The path to your dream weight is a marathon, not a sprint.

To make sure you know how many calories you are eating every day, nutrition trackers can be helpful companions, especially in the beginning. Many of them are available as apps on your smartphone. By recording your meals, you can learn a lot about your eating habits. You’ll be amazed at the calorie traps hidden in your daily food.

Kalorien tracken
Especially at the beginning of your weight loss journey, it can be useful to record your meals in a tracking app.

Healthy breakfast for a feel-good weight

Now that you know the strategy to a healthy weight, we would like to give you a tip: start the day with a nutritious and healthy breakfast. The goal should be to stay full for a long time and have enough energy to last until lunch without a snack. A secret trick to save calories, so to speak.

Porridge is particularly good. The oats in warm breakfast porridge contain a large amount of fibre and provide your body with long-chain carbohydrates. In addition, the cereal swells in the stomach and thus provides a long-lasting feeling of satiety.

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Basic recipe: Oatmeal

A simple basic recipe for the popular porridge that has become an integral part of most breakfast tables.
Prep Time2 mins
Let porridge steep3 mins
Total Time5 mins
Calories: 320kcal


  • 250 ml milk or a plant-based alternative
  • 50 g oat flakes
  • A pinch of salt
  • 2 tbsp honey or agave syrup
  • 1/2 tbsp cinnamon 


  • Heat up the oat flakes with a pinch of salt and the sweetener of your choice (honey or agave syrup) in the milk or plant-based drink (do not forget to stir well).
  • Let the porridge steep for 3 minutes.
  • Put the porridge into a bowl and sprinkle it with cinnamon.
  • Enjoy!


Calories: 320kcal

Nadine Palmetshofer

Content Creator

Als begeisterte Foodie liebe ich es, neue Gerichte zu entdecken und die besten Frühstückslokale ausfindig zu machen. Meine großteils gesunde und vegane Ernährung ist dabei der optimale Treibstoff, um bei meinen Workouts Bestleistungen zu erbringen, und mich rundum wohlzufühlen.

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