This tool allows you to determine your daily energy expenditure in different scenarios, based on the Mifflin – St Jeor equation.
The Mifflin – St Jeor equation is a formula to estimate the basal metabolic rate (BMR), the minimum amount of energy that a person needs every day to keep the body functioning at complete rest.
According to the Mifflin – St Jeor equation an estimation of the BMR can be calculated as follows:
- Men: BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (y) + 5
- Women: BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (y) – 161
The estimated BMR value is multiplied by a number that corresponds to the individual’s activity level; the resulting number is the approximate daily kilocalorie intake to maintain current body weight. The activity levels are:
- Sedentary: Little to no exercise
- Lightly active: Light exercise (1-3 days per week).
- Moderately active: Moderate exercise (3-5 days per week).
- Very active: Heavy exercise (6-7 days per week).
- Extra active: Very heavy exercise (twice per day)
Based on your BMR and your activity level, the calculator estimates the daily amount of energy (Kcal/day) you need to maintain current weight, to gain weight (+1lb,+ 2lb, +1/2kg, +1kg) or lose weight (+1lb, +2lb,+ 1/2kg, +1kg).
- Select the unit system
- Enter your gender, weight, height, age and level of phisical activity
- The results will appear automatically below, expressed in Kilocalories per day.
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