Calculate calories your body needs at complete rest before adding activity.
Overview
Basal metabolic rate (BMR) estimates the calories required for basic life-sustaining functions such as breathing, circulation, and cellular activity.
BMR is the base of calorie planning. Total daily energy expenditure is then estimated by multiplying BMR by an activity factor.
Steps
Mifflin-St Jeor uses a different constant for men and women.
Use completed years.
Provide body weight in kg (or convert from lb).
Provide body height in cm (or convert from ft/in).
Apply the equation and read kcal/day output.
Pair with activity multiplier to estimate maintenance calories.
Math
Men: BMR = 10W + 6.25H - 5A + 5; Women: BMR = 10W + 6.25H - 5A - 161
The Mifflin-St Jeor model estimates resting metabolism from weight (W), height (H), and age (A), with sex-specific constants.
Worked cases
BMR = 10(80) + 6.25(180) - 5(30) + 5 = 1780 kcal/day
Estimated BMR: 1,780 kcal/day
BMR = 10(62) + 6.25(165) - 5(28) - 161 = 1350.25
Estimated BMR: 1,350 kcal/day
TDEE = 1,780 x 1.55 = 2,759
Estimated maintenance: ~2,760 kcal/day
Why use this
Questions