Journée peu active
2097 kcal/jour
- Travail de bureau (8 h)840 kcal
- Activité légère · 30 min*122,5 kcal
- Métabolisme (15.5 h)1134,1 kcal
Matin524Midi734Goûter315Dîner524
Repères nutritionnels — calories par jour
Afin de déterminer votre nombre de calories à la journée, vous devez tout d'abord fixer votre objectif: Maintien ou perte de poids. Pour une perte de poids, il vous faudra consommer moins de calories que vous ne dépensez sur une journée. Pour un maintien, il vous suffira de maintenir vos apports équivalents à vos consommations. Votre consommation de calories se compose :
La méthode en 3 étapes
- 1
Définir votre métabolisme de base
1. Commencez par définir votre métabolisme de base grâce à l'application ci-dessous:
- 2
Déterminer vos consommations liées à vos activités
2. Déterminez vos consommations liées à vos activités. Consulter la liste des calories par activités (professionnelles, extra-professionelles et sportives) avec les exemples par poids et durée. Pour effectuer des estimations plus fines et cumuler les activités sur une journée, lancer notre calculette de dépense calories En glissant simplement vos activités,ainsi, vous pourrez calculer vos dépenses journalières.
- 3
Établir votre planning alimentaire équilibré
3. Etablissez votre planning alimentaire équilibré. En consultant nos fiches de menu/recette et aliments, composez vous même vos semaines de repas équilibrés en fonction de vos préférences et de vos envies.
De quoi se compose votre consommation ?
- Consommation du métabolisme de base: C'est le nombre de calories dont à besoin votre corps au repos pour maintenir son bon fonctionnement.
- Consommations liées à vos activités: Cela comporte les activités professionnelles et extra-professionnelles. Le ménage, les courses, la marche doivent être inclus dans ces consommations. Evidemment les sports sont aussi à intégrer. Vous pourrez déterminer les consommations liées à vos activités avec notre calculette à activité .
Votre profil
Ajustez taille, poids, âge et sexe : les repères ci-dessous se mettent à jour instantanément. La répartition 25 / 35 / 15 / 25 (matin / midi / goûter / dîner) est celle du site source.
140 cm215 cm
40 kg195 kg
8 ans99 ans
Métabolisme de base
1756 kcal/jourmesuré
Valeur réelle aspirée sur monmenu.fr (combinaison présente dans la grille des 40 échantillons).
kcal/h au repos
73 kcal/h
métabolisme de base ÷ 24 (exact)
Poids idéal
65 kg
formule du site (exacte)
Journée active
2268 kcal/jour
- Travail de bureau (8 h)840 kcal
- Activité légère · 90 min*367,5 kcal
- Métabolisme (14.5 h)1060,9 kcal
Matin567Midi794Goûter340Dîner567
Journée très active
2615 kcal/jour
- Travail de bureau (8 h)840 kcal
- Activité légère · 90 min*367,5 kcal
- Natation (1 h)420 kcal
- Métabolisme (13.5 h)987,8 kcal
Matin654Midi915Goûter392Dîner654
**( marche, ménage, cuisine )
Métabolisme de base : valeur réelle si votre combinaison taille / poids / âge figure dans la grille des 40 échantillons mesurés (badge « mesuré »), sinon estimation par régression linéaire reconstituée à partir des valeurs du site (erreur max 57 kcal homme / 51 kcal femme). Les journées peu active / active / très active reproduisent exactement les formules du site (40/40 sur les échantillons).
Profils comparés — Homme / Femme
Pour le profil sélectionné ci-dessus (par défaut 170 cm / 70 kg / 20 ans) : les deux sexes côte à côte, avec la valeur de référence mesurée quand elle existe.
| Profil | Métabolisme de base | kcal/h | Poids idéal | J. peu active | J. active | J. très active |
|---|---|---|---|---|---|---|
| Homme | 1756 ✓ | 73 | 65 kg | 2097 | 2268 | 2615 |
| Femme | 1561 ✓ | 65 | 60 kg | 1971 | 2151 | 2506 |
✓ = valeur mesurée dans la grille · ≈ = estimation (régression linéaire étiquetée « estimation », ±57 kcal max homme / ±51 femme).
La grille des 40 échantillons mesurés
Les 40 combinaisons taille / poids / âge réellement aspirées sur le site source (20 combinaisons × homme / femme) : c'est la donnée de référence. Recherchez votre profil pour retrouver les valeurs exactes.
| Taille | Poids | Âge | Sexe | Métab. base | kcal/h | Poids idéal | J. peu active | J. active | J. très active |
|---|---|---|---|---|---|---|---|---|---|
| 150 cm | 50 kg | 20 ans | H | 1403 | 58 | 50 | 1594 | 1710 | 1952 |
| 150 cm | 50 kg | 20 ans | F | 1248 | 52 | 50 | 1494 | 1616 | 1864 |
| 150 cm | 50 kg | 65 ans | H | 1204 | 50 | 50 | 1465 | 1590 | 1840 |
| 150 cm | 50 kg | 65 ans | F | 1070 | 45 | 50 | 1379 | 1509 | 1764 |
| 155 cm | 70 kg | 45 ans | H | 1509 | 63 | 54 | 1937 | 2119 | 2476 |
| 155 cm | 70 kg | 45 ans | F | 1342 | 56 | 53 | 1829 | 2018 | 2382 |
| 160 cm | 100 kg | 65 ans | H | 1734 | 72 | 58 | 2495 | 2773 | 3300 |
| 160 cm | 100 kg | 65 ans | F | 1542 | 64 | 55 | 2371 | 2657 | 3192 |
| 160 cm | 50 kg | 35 ans | H | 1348 | 56 | 58 | 1558 | 1677 | 1921 |
| 160 cm | 50 kg | 35 ans | F | 1198 | 50 | 55 | 1461 | 1586 | 1836 |
| 160 cm | 60 kg | 20 ans | H | 1582 | 66 | 58 | 1847 | 1991 | 2285 |
| 160 cm | 60 kg | 20 ans | F | 1407 | 59 | 55 | 1734 | 1885 | 2186 |
| 160 cm | 80 kg | 50 ans | H | 1612 | 67 | 58 | 2141 | 2354 | 2767 |
| 160 cm | 80 kg | 50 ans | F | 1434 | 60 | 55 | 2026 | 2246 | 2667 |
| 165 cm | 65 kg | 45 ans | H | 1502 | 63 | 62 | 1864 | 2029 | 2356 |
| 165 cm | 65 kg | 45 ans | F | 1336 | 56 | 58 | 1757 | 1928 | 2263 |
| 170 cm | 70 kg | 20 ans | H | 1756 | 73 | 65 | 2097 | 2268 | 2615 |
| 170 cm | 70 kg | 20 ans | F | 1561 | 65 | 60 | 1971 | 2151 | 2506 |
| 170 cm | 70 kg | 35 ans | H | 1633 | 68 | 65 | 2017 | 2194 | 2546 |
| 170 cm | 70 kg | 35 ans | F | 1452 | 60 | 60 | 1900 | 2085 | 2444 |
| 170 cm | 70 kg | 50 ans | H | 1559 | 65 | 65 | 1969 | 2149 | 2504 |
| 170 cm | 70 kg | 50 ans | F | 1386 | 58 | 60 | 1858 | 2045 | 2407 |
| 170 cm | 70 kg | 65 ans | H | 1506 | 63 | 65 | 1935 | 2117 | 2475 |
| 170 cm | 70 kg | 65 ans | F | 1339 | 56 | 60 | 1827 | 2016 | 2381 |
| 170 cm | 90 kg | 30 ans | H | 1879 | 78 | 65 | 2451 | 2688 | 3149 |
| 170 cm | 90 kg | 30 ans | F | 1671 | 70 | 60 | 2317 | 2562 | 3032 |
| 175 cm | 75 kg | 40 ans | H | 1683 | 70 | 69 | 2118 | 2311 | 2690 |
| 175 cm | 75 kg | 40 ans | F | 1496 | 62 | 63 | 1997 | 2198 | 2585 |
| 180 cm | 70 kg | 50 ans | H | 1604 | 67 | 73 | 1998 | 2177 | 2530 |
| 180 cm | 70 kg | 50 ans | F | 1426 | 59 | 65 | 1883 | 2069 | 2430 |
| 180 cm | 90 kg | 35 ans | H | 1895 | 79 | 73 | 2461 | 2697 | 3158 |
| 180 cm | 90 kg | 35 ans | F | 1685 | 70 | 65 | 2326 | 2571 | 3040 |
| 185 cm | 85 kg | 60 ans | H | 1743 | 73 | 77 | 2294 | 2519 | 2957 |
| 185 cm | 85 kg | 60 ans | F | 1550 | 65 | 68 | 2170 | 2403 | 2848 |
| 190 cm | 100 kg | 20 ans | H | 2203 | 92 | 80 | 2798 | 3056 | 3564 |
| 190 cm | 100 kg | 20 ans | F | 1959 | 82 | 70 | 2640 | 2909 | 3427 |
| 190 cm | 110 kg | 50 ans | H | 2047 | 85 | 80 | 2835 | 3134 | 3709 |
| 190 cm | 110 kg | 50 ans | F | 1820 | 76 | 70 | 2688 | 2997 | 3581 |
| 190 cm | 80 kg | 35 ans | H | 1840 | 77 | 80 | 2288 | 2492 | 2895 |
| 190 cm | 80 kg | 35 ans | F | 1636 | 68 | 70 | 2157 | 2368 | 2780 |
Source : http://www.monmenu.fr/s/calories-par-jour.html — page de calcul « calories par jour » de monmenu.fr, valeurs aspirées le 05/08/2026. Chaque ligne est reliée à sa page résultat source (paramètres taille / poids / âge).
Passez à la pratique
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{"homme":{"c":238.651,"p":10.453,"t":5.126,"a":-5.62,"err":57},"femme":{"c":214.31,"p":9.308,"t":4.541,"a":-5.004,"err":51}}
{"repart":{"matin":25,"midi":35,"gouters":15,"diner":25},"min":{"t":140,"p":40,"a":8},"max":{"t":215,"p":195,"a":99}}