Calculate Your Daily Calorie Needs with Mifflin-St Jeor Equations

You can ask what the need of calculating daily calorie requirements. By calculating your daily calorie requirement you can easily understood how much weight you have to gain or lose.

You can easily Calculate Your Daily Calorie Needs with the help of Mifflin-St Jeor Equations. Though there are many online Daily Calorie Needs calculator, with the Mifflin-St Jeor Equations you can calculate manually Your Daily Calorie Needs. It’s very simple. Try it out.



Mifflin-St Jeor Equations

Men: RMR = (9.99 X weight) + (6.25 X height) – (4.92 X age) + 5
Women: RMR = (9.99 X weight) + (6.25 X height) – (4.92 X age) – 161

Weight is measured in kilograms and height in centimeters:
Current weight _______pound divide by 2.2 = _______________ kilograms (kg)
Current height _______inches multiplied by 2.54 = _____________ centimeters (cm)

To determine your total daily calorie needs, the RMR has to be multiplied by the appropriate activity factor. The activity factors are as follows:

• 1.200 = sedentary (little or no exercise)
• 1.375 = lightly active (light exercise/sports 1-3 days/week)
• 1.550 = moderately active (moderate exercise/sports 3-5 days/week)
• 1.725 = very active (hard exercise/sports 6-7 days a week)
• 1.900 = extra active (very hard exercise/sports and physical job)

(E.g. RMR = 2000, so the daily intake is 2000 x 1.550 = 3100); (considering 1.550 = moderately active)

Than calculate how many calories you need to consume or reduce per day to gain weight or lose weight.

To lose 1 pound per week you need to reduce 500 calories per day, 3,500 calories per week. If you need to reduce 1 pound try to cut off 500 calories from your daily food consumption.

In the case of weight gain, if you wants to gain 1 pound than try hard to consume 3600 calories daily.