{"id":268,"date":"2026-08-21T23:36:40","date_gmt":"2026-08-21T23:36:40","guid":{"rendered":"https:\/\/netguide.io\/tools\/kalorienbedarf-rechner\/"},"modified":"2026-08-21T23:36:40","modified_gmt":"2026-08-21T23:36:40","slug":"kalorienbedarf-rechner","status":"publish","type":"post","link":"https:\/\/netguide.io\/tools\/de\/kalorienbedarf-rechner\/","title":{"rendered":"Kalorienbedarf-Rechner (BMR\/TDEE)"},"content":{"rendered":"<div id=\"netgu-686794625\" class=\"netgu-before-content netgu-entity-placement\"><script async src=\"\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-6258556257245998\" crossorigin=\"anonymous\"><\/script><ins class=\"adsbygoogle\" style=\"display:block;\" data-ad-client=\"ca-pub-6258556257245998\" \ndata-ad-slot=\"3494115342\" \ndata-ad-format=\"auto\"><\/ins>\n<script> \n(adsbygoogle = window.adsbygoogle || []).push({}); \n<\/script>\n<\/div>\n<style>\n.wp-cal-container { max-width:100%; background:#fff; padding:20px; border:1px solid #ddd; border-radius:10px; font-family:-apple-system, sans-serif; color:#333; }\n.wp-cal-title { margin:0 0 15px 0; color:#2271b1; font-size:1.4rem; }\n.wp-cal-grid { display:grid; grid-template-columns:repeat(auto-fit, minmax(140px, 1fr)); gap:12px; margin-bottom:10px; }\n.wp-cal-input-group label { display:block; font-size:11px; font-weight:bold; margin-bottom:4px; text-transform:uppercase; color:#666; }\n.wp-cal-input-group input, .wp-cal-input-group select { width:100%; padding:8px; border:1px solid #ccc; border-radius:4px; box-sizing:border-box; }\n.wp-cal-checkbox-group { margin:15px 0; font-size:12px; display:flex; align-items:center; gap:8px; color:#666; }\n.wp-cal-note { font-size:12px; color:#666; margin-top:12px; min-height:1em; }\n.wp-cal-warn { color:#d63638; font-weight:bold; }\n.wp-cal-results { margin-top:20px; border-top:2px solid #eee; padding-top:15px; }\n.wp-cal-res-item { display:flex; justify-content:space-between; margin-bottom:6px; font-size:14px; gap:10px; }\n.wp-cal-total { font-weight:bold; font-size:18px; color:#2271b1; margin:10px 0; padding:5px 0; border-top:1px solid #eee; border-bottom:1px solid #eee; }\n.wp-cal-val { color:#2271b1; font-weight:bold; }\n.wp-cal-out { width:100%; box-sizing:border-box; padding:10px; border:1px solid #ccc; border-radius:4px; font-family:monospace; font-size:13px; word-break:break-all; background:#f7f7f7; margin-top:6px; }\n.wp-cal-btn { background:#2271b1; color:#fff; border:none; padding:9px 14px; border-radius:4px; cursor:pointer; font-size:13px; margin-top:10px; }\n<\/style><div class=\"wp-cal-container\">\n  <h3 class=\"wp-cal-title\">Kalorienbedarf-Rechner<\/h3>\n  <div class=\"wp-cal-grid\">\n    <div class=\"wp-cal-input-group\"><label>Geschlecht<\/label><select id=\"cal-sex\" onchange=\"calcCal()\"><option value=\"male\" selected>m\u00e4nnlich<\/option><option value=\"female\">weiblich<\/option><\/select><\/div>\n    <div class=\"wp-cal-input-group\"><label>Alter (Jahre)<\/label><input type=\"number\" id=\"cal-a\" value=\"30\" min=\"0\" oninput=\"calcCal()\"><\/div>\n    <div class=\"wp-cal-input-group\"><label>Gewicht (kg)<\/label><input type=\"number\" id=\"cal-w\" value=\"75\" min=\"0\" step=\"any\" oninput=\"calcCal()\"><\/div>\n    <div class=\"wp-cal-input-group\"><label>Gr\u00f6\u00dfe (cm)<\/label><input type=\"number\" id=\"cal-h\" value=\"178\" min=\"0\" step=\"any\" oninput=\"calcCal()\"><\/div>\n    <div class=\"wp-cal-input-group\" style=\"grid-column:1\/-1;\"><label>Aktivit\u00e4tslevel<\/label><select id=\"cal-act\" onchange=\"calcCal()\"><option value=\"1.2\">Sitzend (wenig Bewegung)<\/option><option value=\"1.375\" selected>Leicht aktiv (1\u20133\u00d7\/Woche)<\/option><option value=\"1.55\">M\u00e4\u00dfig aktiv (3\u20135\u00d7\/Woche)<\/option><option value=\"1.725\">Sehr aktiv (6\u20137\u00d7\/Woche)<\/option><option value=\"1.9\">Extrem aktiv (Sport\/Beruf)<\/option><\/select><\/div>\n  <\/div>\n  <div class=\"wp-cal-results\">\n    <div class=\"wp-cal-res-item\"><span>Grundumsatz (BMR):<\/span><span id=\"cal-bmr\">0<\/span><\/div>\n    <div class=\"wp-cal-res-item wp-cal-total\"><span>Gesamtumsatz (TDEE):<\/span><span id=\"cal-tdee\">0<\/span><\/div>\n    <div class=\"wp-cal-res-item\"><span>Abnehmen (\u2212500 kcal):<\/span><span id=\"cal-lose\">0<\/span><\/div>\n    <div class=\"wp-cal-res-item\"><span>Zunehmen (+500 kcal):<\/span><span id=\"cal-gain\">0<\/span><\/div>\n  <\/div>\n  <div class=\"wp-cal-note\">Sch\u00e4tzung nach Mifflin-St-Jeor-Formel. Kein Ersatz f\u00fcr \u00e4rztliche oder ern\u00e4hrungswissenschaftliche Beratung.<\/div>\n<\/div>\n<script>\nfunction calFmt(x){ return Math.round(x).toLocaleString('en-US'); }\nfunction calcCal(){\n  var sex=document.getElementById('cal-sex').value; var kg=parseFloat(document.getElementById('cal-w').value)||0; var cm=parseFloat(document.getElementById('cal-h').value)||0; var age=parseFloat(document.getElementById('cal-a').value)||0; var act=parseFloat(document.getElementById('cal-act').value)||1.2;\n  var bmr=10*kg+6.25*cm-5*age+(sex==='male'?5:-161);\n  if(bmr<0)bmr=0;\n  document.getElementById('cal-bmr').innerText=calFmt(bmr)+' kcal';\n  document.getElementById('cal-tdee').innerText=calFmt(bmr*act)+' kcal';\n  document.getElementById('cal-lose').innerText=calFmt(bmr*act-500)+' kcal';\n  document.getElementById('cal-gain').innerText=calFmt(bmr*act+500)+' kcal';\n}\ncalcCal();\n<\/script>\n\n\n<div id=\"netgu-201320660\"><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-6258556257245998\"\r\n     crossorigin=\"anonymous\"><\/script>\r\n<!-- NetGuide.io-After-Widget-Tools -->\r\n<ins class=\"adsbygoogle\"\r\n     style=\"display:block\"\r\n     data-ad-client=\"ca-pub-6258556257245998\"\r\n     data-ad-slot=\"5175852350\"\r\n     data-ad-format=\"auto\"\r\n     data-full-width-responsive=\"true\"><\/ins>\r\n<script>\r\n     (adsbygoogle = window.adsbygoogle || []).push({});\r\n<\/script><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Grundumsatz und Gesamtumsatz<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Der Rechner ermittelt deinen t\u00e4glichen Kalorienbedarf. Der Grundumsatz (BMR) ist die Energie, die dein K\u00f6rper in v\u00f6lliger Ruhe verbraucht; der Gesamtumsatz (TDEE) ber\u00fccksichtigt zus\u00e4tzlich deine k\u00f6rperliche Aktivit\u00e4t.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Mifflin-St Jeor:<\/strong> Die heute g\u00e4ngigste Formel zur BMR-Sch\u00e4tzung aus Geschlecht, Gewicht, Gr\u00f6\u00dfe und Alter.<\/li>\n\n\n<li><strong>Aktivit\u00e4tsfaktor:<\/strong> Vom sitzenden Alltag (\u00d71,2) bis extrem aktiv (\u00d71,9).<\/li>\n\n\n<li><strong>Ziele:<\/strong> F\u00fcr Abnehmen etwa 500 kcal unter, f\u00fcr Zunehmen 500 kcal \u00fcber dem Gesamtumsatz \u2013 als grobe Orientierung.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Verwandte Rechner<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"\/tools\/de\/bmi-rechner\/\">BMI-Rechner<\/a><\/li>\n\n\n<li><a href=\"\/tools\/de\/prozent-mwst-rechner\/\">Prozent- & MwSt-Rechner<\/a><\/li>\n<\/ul>\n\n\n<div id=\"netgu-1117378620\" class=\"netgu-after-content netgu-entity-placement\"><script async src=\"\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-6258556257245998\" crossorigin=\"anonymous\"><\/script><ins class=\"adsbygoogle\" style=\"display:block;\" data-ad-client=\"ca-pub-6258556257245998\" \ndata-ad-slot=\"4559785002\" \ndata-ad-format=\"auto\"><\/ins>\n<script> \n(adsbygoogle = window.adsbygoogle || []).push({}); \n<\/script>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>T\u00e4glichen Kalorienbedarf berechnen \u2013 Grundumsatz (BMR) und Gesamtumsatz (TDEE) nach Mifflin-St Jeor, plus Ziele f\u00fcr Ab-\/Zunehmen.<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[69],"tags":[],"class_list":["post-268","post","type-post","status-publish","format-standard","hentry","category-rechner-calculator"],"brizy_media":[],"_links":{"self":[{"href":"https:\/\/netguide.io\/tools\/wp-json\/wp\/v2\/posts\/268","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/netguide.io\/tools\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/netguide.io\/tools\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/netguide.io\/tools\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/netguide.io\/tools\/wp-json\/wp\/v2\/comments?post=268"}],"version-history":[{"count":0,"href":"https:\/\/netguide.io\/tools\/wp-json\/wp\/v2\/posts\/268\/revisions"}],"wp:attachment":[{"href":"https:\/\/netguide.io\/tools\/wp-json\/wp\/v2\/media?parent=268"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/netguide.io\/tools\/wp-json\/wp\/v2\/categories?post=268"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/netguide.io\/tools\/wp-json\/wp\/v2\/tags?post=268"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}