Determine how many calories you burn at complete rest, and how many you need to gain or lose weight.

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).

#### Instructions

- 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.

#### Important

- You can get additional help by hovering over the symbol “?”
- References:

Text is available under the Creative Commons Attribution-ShareAlike 3.0 Licence.