Simple Way To Estimate Your Daily Calorie Requirement On Your Own!

Date July 10, 2018

Counting calories is one of the most effective ways of weight correction, especially for people who lead a sedentary lifestyle. Today, there are many calculators allowing every person to estimate how many calories they need to consume a day in order to stay in good shape, gain, or reduce weight. But most of them, unfortunately, are flawed since they don’t account for all physiological parameters.

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The Mifflin-St. Jeor equation is a modern method characterized by high accuracy and simplicity. It has become especially popular in 2000s, and according to the American Dietetic Association (ADA), it allows anyone to correctly calculate how much calories a body of a healthy adult requires in order to maintain normal vital function at rest.

First you need to determine the value of your basal metabolic rate (BMR) - how many calories your body burns daily to maintain its vital functions.

For example, here are the calculations for a 35-year-old woman weighing 60 kg and 165 cm tall:

After you’ve estimated your BMR, you can roughly calculate the amount of calories required daily to maintain your current weight. However, the level of physical activity must also be accounted for.

To do this, multiply the value of BMR obtained earlier by the corresponding factor from the table below.

Surely, the definition of "rest state" doesn’t mean processes in the organism are slowed down or absent. For example, food digestion is also a process, which entails energy consumption too. Usually, this value - specific dynamic food action (SDA) - constitutes 10% of the basal rate.

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To create a suitable diet, you must also calculate TEE (total energy expenditure or the amount of calories needed per day) using the following formula.

The resulting value is the amount of calories that you can consume per day in order to maintain weight. Assuming that a woman from the previous example exercises 1-3 times a week and leads a moderately active lifestyle, that is, her physical activity rate is 1.375, her daily caloric intake will be:

By such simple calculations, you can find out how many calories your body needs for normal functioning. It is important to remember that these formulas are suitable only for people from 18 years of age. In order to achieve a weight loss effect, you need to create a shortage of about 500 calories.

Mathematical methods for adjusting the diet, similar to the Mifflin-St. Jeor equation, are perfect assistants in creating a nutrition program to maintain or reduce weight. Every diet in its core is not so much about restrictions, as about properly handling the energy (consumed and spent). And the Mifflin-St. Jeor equation helps to calculate these processes!

You can use an online calculator based on this or other formulas for your convenience. It is also available in the system of imperial units!

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This article is solely for informational purposes. Do not self-diagnose or self-medicate, and in all cases consult a certified healthcare professional before using any information presented in the article. The editorial board does not guarantee any results and does not bear any responsibility for any harm that may result from using the information provided in the article.