Calculate Your Calories
The Mifflin-St Jeor Equation is one of the most widely used and accurate methods to calculate calories in food. It depends on several factors, including age, height, weight, and gender.
Basal Metabolic Rate (BMR)
For Men:
BMR = (Weight in kg × 10) + (Height in cm × 6.25) – (Age in years × 5) + 5
For Women:
BMR = (Weight in kg × 10) + (Height in cm × 6.25) – (Age in years × 5) – 161
Activity Factor
- Sedentary Lifestyle: 1.25 (no exercise or very little)
- Lightly Active Lifestyle: 1.375 (light exercise 1-3 days/week)
- Moderately Active Lifestyle: 1.55 (moderate exercise 3-5 days/week)
- Very Active Lifestyle: 1.725 (intense exercise 6-7 days/week)
How to Calculate
After calculating the Basal Metabolic Rate (BMR), multiply it by the corresponding activity factor. Here’s how to calculate your daily calorie needs:
Daily Calorie Needs = BMR × Activity Factor
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