Mifflin St Jeor Equation
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JoeUser Forums
10*wt(kg) + 6.25*Ht(cm) - 5*Age(yrs) + 5 = resting energy expenditure (male)
10*wt(kg) + 6.25*Ht(cm) - 5*Age(yrs) -161 = resting energy expenditure (female)
This is how many calories you burn by doing *nothing*.
Multiply that amount by an "activity factor" based on how active you are during the day: 1.3=sedentary 1.4=walking/standing, no exercise 1.5=exercise 1.6=walking&exercise 1.8=heavy lifting&exercise
That gives you how many calories you need to take in to maintain your weight. Subtract 500-1000 calories from that number to lose 1-2lb/week.
Height conversion: Height (inches) x 2.54 = Height (cm)
Weight conversion: Weight (lbs) / 2.2 = Weight (kg)
Example: Male, 6'1", 230lb, 30 years
10*(105) + 6.25*(185) - 5*(30) + 5 = 2061.5
I gave myself a 1.5 for activity, so I burn about 3092 calories per day.
If I want to lose 2lb/week, I should keep myself to 2092 calories/day. If I go much below this, my body can go into "starvation mode," so my lower threshold is probably about 1800. When I was being good (and actually counting), I was splitting this over six smaller meals (breakfast, snack, lunch, snack, dinner, snack) of 200-500 calories. Worked pretty well, and I need to get back to it.
HTH."
10*wt(kg) + 6.25*Ht(cm) - 5*Age(yrs) -161 = resting energy expenditure (female)
This is how many calories you burn by doing *nothing*.
Multiply that amount by an "activity factor" based on how active you are during the day: 1.3=sedentary 1.4=walking/standing, no exercise 1.5=exercise 1.6=walking&exercise 1.8=heavy lifting&exercise
That gives you how many calories you need to take in to maintain your weight. Subtract 500-1000 calories from that number to lose 1-2lb/week.
Height conversion: Height (inches) x 2.54 = Height (cm)
Weight conversion: Weight (lbs) / 2.2 = Weight (kg)
Example: Male, 6'1", 230lb, 30 years
10*(105) + 6.25*(185) - 5*(30) + 5 = 2061.5
I gave myself a 1.5 for activity, so I burn about 3092 calories per day.
If I want to lose 2lb/week, I should keep myself to 2092 calories/day. If I go much below this, my body can go into "starvation mode," so my lower threshold is probably about 1800. When I was being good (and actually counting), I was splitting this over six smaller meals (breakfast, snack, lunch, snack, dinner, snack) of 200-500 calories. Worked pretty well, and I need to get back to it.
HTH."