A woman's daily calorie requirement varies greatly from person to person. However, counting calories can help you achieve your weight goals. To do this, you should know how high your daily calorie requirement is.
The calorie calculator is a useful tool for this. Because how many kcal your body needs per day is a very individual matter.
In this article, you will learn interesting facts about calorie requirements for women.
We will also show you how to find out your personal daily calorie requirement using a calorie calculator.
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How do I calculate my calorie requirement?
You can determine your calorie requirement using two values: basal metabolic rate and active metabolic rate.
Your basal metabolic rate is the number of calories you need each day without any movement.
Your basal metabolic rate is the same even if you just lie in bed all day. Your body needs these calories for its basic functions, such as breathing and beating of the heart.
Your active metabolic rate describes the additional calories you need for activities. Basal metabolic rate and active metabolic rate together give your calorie requirement per day, the so-called total metabolic rate.
Our VERIVAL calorie calculator will tell you your total calorie expenditure with just a few clicks. It automatically combines information about your weight, height, age and activity level.
VERIVAL calorie calculator – try it out now
What is the daily calorie requirement for women?
Various factors play a role in the daily calorie requirement:
- weight,
- age,
- height
- and the amount of physical activity you do – your physical activity level
Depending on your starting point and phase of life, a woman's daily calorie requirement ranges on average from about 1600 to 2000 kcal. However, your personal requirement can vary greatly.
Losing weight with a calorie deficit – how does it work?
Your body uses energy for everything it does.
If we supply our body with more energy than it needs, it stores fat reserves.
Conversely, the body draws on these reserves when it is provided with too few calories.
With a constant, not too severe calorie deficit, the body can lose weight.
Crash diets may promise quick success, but an excessive calorie deficit puts a strain on the body and leads to the infamous yo-yo effect.
For healthy and sustainable weight loss, we are talking about 300 to a maximum of 500 calories less per day than before.
Incidentally, if you want to build muscle, your body needs more energy in the form of calories than usual, in addition to exercise.
How can I increase my calorie intake as a woman?
There is a simple and effective way to increase your calorie intake per day: exercise and activity.
It doesn't have to be a marathon jog or a daily Zumba class.
The best type of exercise is one that can be easily integrated into your daily routine and done regularly.
How many calories do I burn walking 1000 steps?
Walking 1000 steps after eating is a well-known fact that helps us to burn about 40 calories.
If you manage to crack the 10,000-step barrier, you'll burn even more: converted to kilometres, about 400 kcal in 7 km. If you cover these quickly, it will take about 60 minutes.
But don't let these numbers put you under pressure. Even a smaller number of steps makes a contribution.
Healthy calories through a healthy diet with VERIVAL
Fibre is particularly useful for healthy calorie restriction. It provides long-lasting and effective satiation. And because it ensures that your blood sugar level 1 rises only slowly after eating, your body can burn fat more effectively. 2
Oat flakes contain a lot of fibre. A healthy breakfast with crunchy muesli, warm porridge or overnight oats prepared the night before can help you to stay full for longer and burn fat more effectively.
At VERIVAL, we have made sure that your breakfast is not only healthy but also delicious with our oat creations.
That's why we offer varieties for every taste and with superfood ingredients such as chia seeds, nuts or berries. This is how calorie reduction works without sacrifice.
Calculate your calorie requirement now
- Chandalia M, Garg A, Lutjohann D, von Bergmann K, Grundy SM, Brinkley LJ. Beneficial Effects of High Dietary Fiber Intake in Patients with Type 2 Diabetes Mellitus. N Engl J Med . Published online May 11, 2000:1392-1398. doi: 10.1056/nejm200005113421903
- Ramage S, Farmer A, Apps Eccles K, McCargar L. Healthy strategies for successful weight loss and weight maintenance: a systematic review. Appl Physiol Nutr Metab. Published online January 2014:1-20. doi: 10.1139/apnm-2013-0026
