Mifflin St Jeor Calculator
A simple calculator to estimate your Basal Metabolic Rate (BMR) using the Mifflin St. Jeor equation.
| Activity Level | Calories/day |
|---|---|
| Base BMR | |
| Sedentary (little or no exercise) | |
| Lightly active (light exercise/sports 1-3 days/week) | |
| Moderately active (moderate exercise/sports 3-5 days/week) | |
| Very active (hard exercise/sports 6-7 days a week) | |
| Extra active (very hard exercise/sports & physical job) |
Introduction to the Mifflin St. Jeor Equation
The Mifflin St. Jeor equation is a widely used formula in the field of nutrition and dietetics to estimate an individual’s Basal Metabolic Rate (BMR). BMR is the amount of energy (in the form of calories) that a person needs to maintain basic physiological functions while at rest, such as breathing, circulation, and cell production.
The Equation
The Mifflin St. Jeor equation takes into account an individual’s weight, height, and age to estimate their BMR. The equation is different for males and females due to differences in body composition:
- For males: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
- For females: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
Importance of BMR
Understanding your BMR is crucial for several reasons:
- Weight Management: Knowing your BMR can help you determine your daily calorie needs for maintaining, losing, or gaining weight.
- Nutritional Planning: BMR is a key factor in creating personalized nutrition plans that match your energy expenditure.
- Health Assessment: Abnormalities in BMR can indicate underlying health issues, such as thyroid problems or metabolic disorders.
Using the Mifflin St. Jeor Equation
To use the Mifflin St. Jeor equation effectively:
- Accurate Measurements: Ensure that your weight and height are measured accurately for precise BMR estimation.
- Consider Activity Level: BMR represents your calorie needs at rest. To estimate total daily energy expenditure (TDEE), you need to factor in your activity level using activity multipliers:
- Bedridden: BMR × 1
- Sedentary (little or no exercise): BMR × 1.2
- Lightly active (light exercise/sports 1-3 days/week): BMR × 1.375
- Moderately active (moderate exercise/sports 3-5 days/week): BMR × 1.55
- Very active (hard exercise/sports 6-7 days a week): BMR × 1.725
- Extra active (very hard exercise/sports & physical job): BMR × 1.9
- Regular Updates: Re-calculate your BMR as your weight, height, or age changes to keep your nutritional plans accurate.
Conclusion
The Mifflin St. Jeor equation is a valuable tool for understanding your body’s energy needs. By accurately estimating your BMR and considering your activity level, you can make informed decisions about your diet and lifestyle to maintain or improve your health.