Mifflin St Jeor Equation

Published on August 30, 2006 By pseudosoldier In Diet

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) -

(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."

Comments

Spc Nobody Special

on Sep 06, 2006

69 * 2.54 = 165.26

182 / 2.2 = about 83

10 * 83 = 830

6.25 * 165.26 = 'bout 1033

830 + 1033 +5 = 1868

* 1.3 = 'bout 2500......*1.8 = 'bout 3360.............................big gap for my day to day. crap.

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