Calorie A Day Calculator Based On

Mifflin-St Jeor Equation:

\[ BMR = (10 \times weight) + (6.25 \times height) - (5 \times age) + s \]
Where \( s = +5 \) for males, \( -161 \) for females

Weight:

Height:

Age:

years

Gender:

Activity Level:

Daily Calorie Needs:

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1. What Is The Mifflin-St Jeor Equation?

The Mifflin-St Jeor equation is a formula used to calculate Basal Metabolic Rate (BMR), which represents the number of calories your body needs at rest. It's considered one of the most accurate BMR formulas, especially for obese individuals.

2. How Does The Calculator Work?

The calculator uses the Mifflin-St Jeor equation:

\[ BMR = (10 \times weight) + (6.25 \times height) - (5 \times age) + s \]
Where \( s = +5 \) for males, \( -161 \) for females

Then multiplies the BMR by an activity factor to estimate Total Daily Energy Expenditure (TDEE):

Sedentary (little or no exercise): BMR × 1.2
Lightly active (light exercise 1-3 days/week): BMR × 1.375
Moderately active (moderate exercise 3-5 days/week): BMR × 1.55
Very active (hard exercise 6-7 days/week): BMR × 1.725
Extra active (very hard exercise & physical job): BMR × 1.9

3. Importance Of Calorie Calculation

Details: Knowing your daily calorie needs is essential for weight management, whether your goal is to lose, maintain, or gain weight. It provides a scientific basis for creating effective nutrition plans.

4. Using The Calculator

Tips: Enter your weight in kilograms, height in centimeters, age in years, select your gender and activity level. For accurate results, use your current measurements and be honest about your activity level.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is the Mifflin-St Jeor equation?
A: It's considered one of the most accurate BMR formulas, with studies showing it's more accurate than the Harris-Benedict equation, especially for obese individuals.

Q2: Should I eat exactly the calculated amount of calories?
A: The calculation provides an estimate. Individual variations exist, so use it as a starting point and adjust based on your results and how your body responds.

Q3: How often should I recalculate my calorie needs?
A: Recalculate whenever your weight changes significantly (5+ kg), or if your activity level changes substantially.

Q4: Does this account for muscle mass?
A: Indirectly, as muscle tissue burns more calories at rest. Individuals with higher muscle mass may need slightly more calories than the calculation suggests.

Q5: Can I use this calculation for weight loss?
A: Yes, subtract 500 calories from your maintenance level for approximately 0.5kg weight loss per week, but don't go below 1200 calories for women or 1500 for men without medical supervision.