1. What is the Mifflin-St Jeor Equation?

The Mifflin-St Jeor equation estimates basal metabolic rate (BMR) from weight, height, age, and gender. When combined with activity factor and a 500 kcal deficit, it provides a daily calorie target for weight loss.

2. How Does the Calculator Work?

The calculator uses the Mifflin-St Jeor equation:

Where:

• \( Weight \) — Body weight in kilograms
• \( Height \) — Height in centimeters
• \( Age \) — Age in years
• \( Gender\_factor \) — +5 for men, -161 for women
• \( Activity\_factor \) — Multiplier for physical activity level

Explanation: The equation calculates your basal metabolic rate, adjusts for activity level, then subtracts 500 kcal to create a weight loss deficit.

3. Importance of Calorie Calculation

Details: Accurate calorie estimation is crucial for sustainable weight loss. A 500 kcal daily deficit typically results in about 0.5 kg (1 lb) of weight loss per week.

4. Using the Calculator

Tips: Enter weight in kg, height in cm, age in years, select gender and activity level. All values must be valid (weight > 0, height > 0, age between 1-120).

5. Frequently Asked Questions (FAQ)

Q1: Why subtract 500 calories?
A: A 500 kcal daily deficit creates about 0.5 kg (1 lb) of weight loss per week, which is considered safe and sustainable.

Q2: What if I want faster weight loss?
A: Consult a healthcare provider before creating larger deficits. Very low calorie diets require medical supervision.

Q3: How accurate is this calculation?
A: It provides a good estimate for most people, but individual metabolism varies. Adjust based on actual results.

Q4: Should I eat back exercise calories?
A: The activity factor already accounts for exercise. Only eat back additional calories if you're losing weight too quickly.

Q5: When should I recalculate my needs?
A: Recalculate after significant weight changes (±5-10 kg) or activity level changes.