What is the Mifflin-St Jeor Equation?
The Mifflin-St Jeor equation, developed in 1990, is currently considered the most accurate formula for calculating Basal Metabolic Rate (BMR). It is recommended by the American Dietetic Association.
The Formula
👨 Male: BMR = 10×weight(kg) + 6.25×height(cm) - 5×age + 5
👩 Female: BMR = 10×weight(kg) + 6.25×height(cm) - 5×age - 161
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn each day. It's calculated by multiplying your BMR by an activity factor.
Activity Multipliers
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary (little or no exercise) | 1.2 | Desk job, no exercise |
| Light (exercise 1-3 days/week) | 1.375 | Light exercise 1-3 days/week |
| Moderate (exercise 3-5 days/week) | 1.55 | Moderate exercise 3-5 days/week |
| Active (exercise 6-7 days/week) | 1.725 | Hard exercise 6-7 days/week |
| Very Active (hard exercise daily or physical job) | 1.9 | Very hard exercise or physical job |
Healthy Eating Tips
- ✓Avoid extreme calorie restriction (maintain at least 80% of TDEE)
- ✓Get enough protein (1.6-2.2g per kg of body weight)
- ✓Stay hydrated (at least 2L of water daily)
- ✓Eat fiber-rich foods