How Much Should You Eat?

Are you looking to determine how many calories you should be consuming each day to maintain your current weight or reach your health goals? The Mifflin St Jeor method is a simple and widely used formula that can help you calculate your daily caloric needs with precision. Let's dive into the details of this scientific approach.

What is the Mifflin St Jeor Method?

The Mifflin St Jeor equation is a formula used to estimate the Basal Metabolic Rate (BMR) of an individual. BMR represents the number of calories your body needs to maintain basic functions at rest, such as breathing and circulation. Once you have calculated your BMR, you can then determine your Total Daily Energy Expenditure (TDEE) by factoring in your activity level.

How to Calculate Your BMR

The Mifflin St Jeor equation for calculating BMR is as follows:

For men: BMR = (9.99 x weight in kg) + (6.25 x height in cm) - (4.92 x age in years) + 5

For women: BMR = (9.99 x weight in kg) + (6.25 x height in cm) - (4.92 x age in years) - 161

Factoring in Activity Level

Once you have determined your BMR, you can calculate your TDEE by multiplying your BMR by an activity factor that corresponds to your daily physical activity level:

- Sedentary (little to no exercise): BMR x 1.2

- Lightly active (light exercise/sports 1-3 days/week): BMR x 1.375

- Moderately active (moderate exercise/sports 3-5 days/week): BMR x 1.55

- Very active (hard exercise/sports 6-7 days a week): BMR x 1.725

- Extremely active (very hard exercise & physical job or 2x training): BMR x 1.9

Putting it All Together

By calculating your TDEE using the Mifflin St Jeor method, you can determine the number of calories you need to consume each day to maintain your current weight. If your goal is weight loss, you can create a calorie deficit by consuming fewer calories than your TDEE, and if your goal is weight gain, you can consume more calories than your TDEE.

To make things even easier, use the online NASM Calorie Calculator. Not only can you find out your BMR quickly, you can also set weight loss/gain goals to a specific date. You can also choose the type of diet you prefer and it will generate your macronutrient targets as well - all bundled into a downloadable PDF file.

Remember, this method provides an estimate of your caloric needs and may require adjustments based on individual factors such as metabolism, muscle mass, and overall health. Consult with a healthcare professional or nutritionist for personalized guidance on your caloric intake.