Nutrition & DietMifflin-St Jeor Equation

Calorie Calculator

The Calorie Calculator utilizes the Mifflin-St Jeor equation to compute daily caloric needs for weight maintenance, mild weight loss, fast weight loss, or weight gain.

Nutrition & Diet• Mifflin-St Jeor Equation

Calorie Calculator

Determine daily caloric requirements to maintain, lose, or gain weight safely.

Género

Edad10 – 120 yrs

yrs

Altura50 – 250 cm

Peso20 – 350 kg

Nivel de actividad

• Exercise: 15-30 minutes of elevated heart rate activity.

• Intense exercise: 45-120 minutes of elevated heart rate activity.

• Very intense exercise: 2+ hours of elevated heart rate activity.

Maintenance Energy Requirement:

2,489 Calories/day

Daily Energy Expenditure (TDEE)Maintenance (TDEE)

2,489kcal/day

Maintenance (TDEE)

Calorie Deficit

1200-1900

Moderate Deficit

1900-2200

Maintenance (TDEE)

2200-2700

Surplus (Lean Gain)

2700-3200

High Surplus

3200-4000

Mild Loss (-0.25k)2,23990%

Weight Loss (-0.5k)1,98980%

Mild Gain (+0.25k)2,739110%

Resting BMR1,699baseline

Evidence-based estimations. Consult a physician for personalized guidance.

Clinical Formula & Calculation Standard

Official clinical definitions and validated mathematical models

Mifflin-St Jeor Energy Expenditure & Goal Multipliers

Men: 10W + 6.25H - 5A + 5 | Women: 10W + 6.25H - 5A - 161 (W in kg, H in cm, A in years)

Calculates Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). Caloric deficits or surpluses are applied to yield target weight loss (-250 to -1,000 kcal/day) or weight gain (+250 to +1,000 kcal/day).

Physical Activity Level (PAL) Multipliers

Activity Level	Weekly Exercise Description	Multiplier
Sedentary	Little to no formal exercise, desk job	1.200 × BMR
Lightly Active	Light exercise or sports 1–3 days/week	1.375 × BMR
Moderately Active	Moderate exercise or sports 4–5 days/week	1.465 × BMR
Very Active	Daily hard exercise or intense exercise 3–4 days/week	1.550 × BMR
Extremely Active	Intense sports 6–7 days/week	1.725 × BMR
Extra Active	Heavy manual labor or 2× daily intense workouts	1.900 × BMR

Calorie Deficit & Surplus Benchmarks (1 lb body fat ≈ 3,500 kcal)

Target Goal	Daily Adjustment	Weekly Rate	% of Maintenance
Weight Maintenance	0 kcal/day	0.0 lb (0 kg) / wk	100%
Mild Weight Loss	-250 kcal/day	-0.5 lb (-0.23 kg) / wk	~90%
Standard Weight Loss	-500 kcal/day	-1.0 lb (-0.45 kg) / wk	~80%
Extreme Weight Loss	-1,000 kcal/day	-2.0 lb (-0.91 kg) / wk	~60%
Mild Weight Gain	+250 kcal/day	+0.5 lb (+0.23 kg) / wk	~110%
Standard Weight Gain	+500 kcal/day	+1.0 lb (+0.45 kg) / wk	~120%

Clinical Insights & Practical Usage

Minimum safe daily caloric intakes without clinical supervision are 1,200 kcal/day for adult women and 1,500 kcal/day for adult men to avoid nutrient deficiencies and adaptive thermogenesis.
Zigzag cycling schedules distribute weekly calories unevenly (e.g., 2 higher refeed days at maintenance and 5 lower deficit days) to preserve leptin and metabolic rate.
1 kcal = 4.1868 kJ = 4,186.8 Joules = 1,000 calories.

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