Calorie needs
Basal metabolic rate (BMR) and total expenditure (TDEE)
BMR = 10 × 70 + 6.25 × 175 − 5 × 30 + 5 = 1,649 kcal TDEE = 1,649 × 1.55 = 2,556 kcal Weight loss = 2,556 − 500 = 2,056 · Weight gain = 2,556 + 500 = 3,056
Estimate, not medical advice.
Estimate a basal metabolic rate and a daily energy expenditure from weight, height, age and activity level. The usual starting point for placing a calorie requirement.
How it works
The basal rate is the energy spent at complete rest. Total expenditure comes from multiplying it by an activity factor, from 1.2 for a sedentary life to around 1.9 for daily intense training.
Mifflin-St Jeor men: 10×weight + 6.25×height − 5×age + 5 women: 10×weight + 6.25×height − 5×age − 161 total expenditure = basal rate × activity factor
Frequently asked questions
Why the Mifflin-St Jeor formula?
Because it is currently the most reliable across the general population. The older Harris-Benedict equation overestimates the requirement by around 5%.
How accurate is it?
Within roughly 10%, which is still wide. Body composition, genetics and actual activity all move the result. The sound method is to start from this estimate and adjust it against what you actually observe.
Should training sessions be counted in the activity factor?
Yes, the factor is meant to cover the whole day's activity, training included. Adding them a second time leads to a clear overestimate.