Easily and quickly calculate your daily calorie requirement
Whether you want to lose weight or gain muscle mass, it is crucial to know your basic metabolism and your energy expenditure. You can therefore ensure that you achieve your goals thanks to a suitable training and nutrition program.
Remember: the more active your body is, the higher your daily calorie requirement
How to report your calorie consumption?
Basic metabolism:
It tells you the number of calories used when your body is at rest. Yes, even when you sleep or hang out on the couch, your body uses energy!
Energetic cost :
It represents the additional energy that you use during physical activities: when you play sports, when you walk or cycle, etc.
Calculate your total calories:
By adding these two values, you obtain a total corresponding to your daily calorie requirement.
To be sure you achieve your training goal, we recommend doing our Body Check : it calculates your BMI and provides you with personalized training and nutrition advice. So you are 100% focused on your fitness goal. Also take a look at our BMI chart to find out exactly where your weight is.I'M DOING MY BODY CHECK
How many calories are needed to lose weight?
“How many calories am I allowed to eat?” »: we always ask ourselves this question when we want to lose weight and adopt a healthy diet. We advise you to calculate your calorie consumption on this page. So you will know exactly how to adapt your diet to your goals.
Losing weight effectively and without experiencing the yo-yo effect is possible. But for this it is important to establish a healthy calorie deficit. That's to say ? As your body expends energy even when resting, it is strongly recommended not to consume fewer calories than the quantity required by your basic metabolism. Using a slight calorie deficit in line with your training goals and your physical expenditure, you will be able to lose weight in a healthy and sustainable way.
Rule number 1: do not exceed a calorie deficit of more than 500 calories. If you reduce your calorie intake too suddenly, you slow down your metabolism. As he tries to overcome a high calorie deficit, you will feel the need to eat more often.
Do you want to know how many calories are in pasta or a croissant? We have created a calorie table for everyday products just for you!
Weight loss tip: nothing is simpler to achieve your calorie deficit than a protein shake like our Clear Whey . It’s a perfect way to end dinner. Do you want to know more about your new slimming companion?
But why stop at Whey Protein? we have a variety of supplements designed to help you achieve your fitness goals. From protein to vitamins and minerals, these supplements can help you reach your calorie surplus and meet your nutritional needs.
Muscle development through caloric surplus
The secret to well-developed muscles? Have a calorie surplus . Yes, with an additional boost of 300 to 500 kcal, our body can effectively develop muscle mass. This will also be fueled by the nutrients present in the body .
Bodybuilding advice: when you do bodybuilding regularly, your need for protein increases. A protein shake after an intensive workout, like our Whey protein for example, is ideal. One shake and voila, your muscles can continue to develop effectively!
Calorie calculation: your daily need
Now all that remains is to calculate your own basic metabolism and your energy expenditure :
Of course, the number of calories to consume each day varies from person to person . Height, weight, physical activity, health and gender will play an important role. To make it easier for you, here is an average of the daily caloric needs of men and women based on physical activity.
At men's :
- Less than 30 minutes of activity: approximately 2100-2500 kcal/day
- 30 to 60 minutes of physical activity: approximately 2500-2700/day
- More than an hour of activity: approximately 3000-3500 kcal/day
In women:
- Less than 30 minutes of activity: approximately 1800-2000 kcal/day
- 30 to 60 minutes of physical activity: approximately 2000-2200/day
- More than an hour of activity: approximately 2400-2800 kcal/day
