Losing weight is not always easy, especially if you do not know what your calorie needs are and how they arise.
Therefore, it is important to distinguish between basal and performance metabolism . In this post, we will explain the main differences and how you can calculate both.
You can only influence the amount of the basal metabolic rate slightly, but the performance metabolism is relatively easier to affect. The more active you are during the day , the higher your performance metabolism and thus the number of calories you should eat.
So how many calories you actually need at the end of the day depends on your level of physical activity. This is represented by the PAL factor (=Physical Activity Level), which increases with physical activity intensity.
If you want to lose weight, you should get enough exercise, as this increases your daily energy needs. An active lifestyle also requires a healthy and balanced diet that contains all essential macro and micronutrients. At the end of the post, we'll give you tips on how to best design them. Because in order to lose weight, you need to consume fewer calories than your body requires or burn more calories than you have consumed.
How many calories do I need per day?
The daily calorie requirement is very individual. Below, we indicate average values: Essentially, men are recommended an average of 2000 kilocalories per day and women 1800 kilocalories (kcal) per day. Energy requirements and consumption are expressed in kilojoules (kJ) or kilocalories (kcal). One kilocalorie corresponds to 4.184 kilojoules.
However, total metabolism depends on factors such as gender, height, age, sleep duration, body composition, physical activities, and overall activity level, which is why these figures are only indicative.
If you have increased your muscle mass through weight training, for example, your calorie requirements will also rise.
The so-called energy balance is always essential for weight gain or weight loss. If you consume exactly the same amount of calories that you burn, you will maintain your weight. Thus, it’s quite interesting to engage with your individual calorie needs.
The basal metabolic rate
In determining personal calorie requirements , the basal metabolic rate and performance metabolism play an important role. The basal metabolic rate is the amount of energy that the body needs at rest to maintain all vital body functions and metabolic processes.
This means that your body needs a certain amount of calories even if you do not move all day. You must therefore consume this number of calories daily through food – even if you want to lose weight – because otherwise, health damage can occur. This means that even when you're immobile, your body burns energy.
The performance metabolism
The performance metabolism goes beyond the basal metabolic rate and denotes the additional energy that the body needs for physical activities .
This includes all everyday activities such as writing, speaking, walking, cleaning, as well as physically demanding activities like sports. The higher your performance metabolism, the greater your total metabolism or calorie requirement.
Difference between basal and performance metabolism
The basal metabolic rate is typically consistent every day, as it is based on physical factors such as gender, height, age and body composition. Taller and/or younger individuals, as well as men, tend to have a higher basal metabolic rate.
Men have a higher proportion of muscle compared to women and thus a lower proportion of body fat. Their basal metabolic rate is elevated because muscle tissue requires more energy than fat tissue.
Conversely, the performance metabolism is variable. This means if you exercise one day and only engage in sedentary activity the next, you will require more energy on the first day. This will increase your performance metabolism on that day.
Since it is challenging to calculate the exact daily requirement and the average energy or calorie consumption is significant at the end of the week anyway, the PAL factor (Physical Activity Level) is employed to calculate the total metabolism (that is, basal and performance metabolism).
What exactly does the PAL value indicate?
PAL stands for Physical Activity Level and refers to performance metabolism, that is, all physical activities. The PAL value is the factor that is multiplied by the basal metabolic rate to yield the total calorie requirement.
It varies depending 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 workout of 4 to 5 units per week of 30-60 minutes each, the PAL value can increase by 0.3, as muscle work and recovery require more energy.
Calorie Needs Calculator – Easily calculate your calorie needs
You can easily calculate your energy needs yourself. To do this, first determine your basal metabolic rate and then multiply it by the PAL factor .
A rough formula for basal metabolism is as follows:
- Men: BMR (kcal/day) = 1 x kg body weight x 24
- Women: BMR (kcal/day) = 0.9 x kg body weight x 24
More precise values can be obtained using the Harris and Benedict formula (1919):
- Men: BMR (kcal/day) = 66 + (13.8 x weight in kg) + (5.0 x height in cm) – (6.8 x age in years)
- Women: BMR (kcal/day) = 655 + (9.5 x weight in kg) + (1.9 x height in cm) – (4.7 x age in years)
You then multiply the basal metabolic rate by the PAL factor, which you can reference from the previous table. Alternatively, you may use a calorie calculator.
If you want to lose weight, you need to eat in a calorie deficit. Subtract about 300 calories from your basal metabolic rate or increase your sports/exercise load. Reducing your energy intake, exercising, and following a good nutrition plan will help you lose weight.
Why is an active lifestyle important?
The more you move, the more energy your body requires. If you want to lose weight, sports and exercise are true miracle cures alongside the right calorie intake. An excess of calories must be avoided if weight loss is desired.
Exercise allows you to build muscles, which consume more energy than fat tissue, even at rest, thereby increasing your basal and thus total metabolic rate.
A combination of strength and endurance training is recommended. Strength training helps build muscle, strengthens the immune system, and enhances posture; endurance training strengthens the heart and supports the cardiovascular system.
Healthy eating
In addition to exercise, a balanced diet is essential for losing weight. Each meal should contain the three macronutrients carbohydrates, fats, and proteins. Carbohydrates are found in cereals such as oats or starchy vegetables such as potatoes, fats, and proteins are present in fish, milk and dairy products, avocados, nuts, and seeds.
To meet the daily requirement for micronutrients , i.e., vitamins, minerals, and trace elements, the principle of "eat the rainbow" applies to fruits and vegetables. The more colorful your meal is, the more different micronutrients you consume.
For example, you can prepare oatmeal 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 provide you with consistent energy
Regular meals are crucial for high performance. Eat 3-5 main meals throughout the day to keep your blood sugar level stable and avoid food cravings.
However, avoid snacking in between. This can lead you to consume more calories than you actually intend within a short period. Because most snacks, like chocolate, are high in sugar per 100 grams or serving.
If you find yourself hungry, first drink a glass of water . This can also mitigate the undesirable yo-yo effect. If you're still hungry afterward, you can prepare a small healthy meal with minimal sugar.
Do you already know the free Verival calorie calculator ?
Frequently Asked Questions
How many calories do I need?
So how many calories you actually need at the end of the day depends on the level of physical activity. This is represented by the PAL factor (=Physical Activity Level), which increases with physical activity intensity. Since it is difficult to calculate the exact daily requirement and the average energy or calorie consumption is significant at the end of the week anyway, the PAL factor (Physical Activity Level) is used to calculate the total metabolism (i.e., basal and performance metabolism). What exactly does the PAL value indicate? PAL stands for Physical Activity Level and refers to performance metabolism, that is, all physical activities. The PAL value is the factor that is multiplied by the basal metabolic rate to yield the total calorie requirement.
How many kcal per day do I need?
The daily calorie requirement is very individual. Below, we indicate average values: Basically, men are recommended an average of 2000 kilocalories per day, and women 1800 kilocalories (kcal) per day.
How many kcal can I eat to lose weight?
To lose one kilogram of body weight, you need to save a total of 7,000 kcal. Many studies recommend not saving more than 300-500 kcal per day, as this leads to sustainable and healthy weight loss over time. To lose weight, you should eat in a calorie deficit. Reduce about 300 calories from your basal metabolic rate or increase your physical activity. Lowering your energy intake, exercising, and adhering to a good nutrition plan will facilitate weight loss.
Can you lose weight with 1000 kcal a day?
To lose weight, you should consume less energy than you burn. The energy balance is always essential for weight loss. Those who consume around 1000 calories a day typically lose weight. Sufficient exercise is crucial.
How many calories do we need?
The daily calorie requirement is highly individualized. Below, we indicate average values: Essentially, men are recommended an average of 2000 kilocalories per day and women 1800 kilocalories (kcal) per day. Energy needs and consumption are expressed in kilojoules (kJ) or kilocalories (kcal). One kilocalorie corresponds to 4.184 kilojoules. However, total metabolism depends on factors such as gender, height, age, sleep duration, body composition, physical activities, and general activity level. That’s why these figures are merely indicative.
How many calories are healthy?
As a guideline, men up to the age of 50 should consume around 2000 kilocalories per day, while women should consume around 1800 kilocalories. The basal metabolic rate is generally quite constant each day, as it is based on physical factors like gender, height, age, and body composition. Taller and/or younger individuals, as well as men, typically have a higher basal metabolic rate. Men have a higher proportion of muscle compared to women, leading to a lower proportion of body fat. Their basal metabolic rate increases because muscle tissue requires more energy than fat tissue. In contrast, performance metabolism is variable, meaning that if you exercise one day and only engage in sedentary activities the next, you’ll need more energy on the first day, thereby raising your performance metabolism.
How many calories can I eat to lose weight?
If you want to lose weight, you must consume less energy than you burn. The energy balance is always crucial for weight loss. Those who consume around 1000 calories a day generally lose weight. Ensuring adequate exercise is important.
