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The Mifflin‑St Jeor equation combined with a Physical Activity Level (PAL) multiplier provides the most reliable estimate of daily maintenance calories for most adults.
- Mifflin‑St Jeor is the preferred BMR formula for modern populations.
- Multiply BMR by a PAL factor (1.2‑1.9) to get your TDEE/maintenance calories.
- Adjust by ±100‑200 kcal after 2‑3 weeks of weight‑tracking for a personalized value.
- Mifflin‑St Jeor is identified as the most accurate BMR formula.
- Multiply BMR by a PAL factor to obtain maintenance calories.
- All models recommend adjusting the estimate after 2‑3 weeks of tracking.
Best Formula for a Calorie‑Maintenance Calculator
1. Why Mifflin‑St Jeor is the gold standard
- Accuracy: Numerous validation studies show it outperforms older equations (e.g., Harris‑Benedict) for both lean and obese adults 14.
- Professional endorsement: Recommended by the Academy of Nutrition and Dietetics and embedded in major calculators such as NASM’s and Calculator.net 41.
2. The equation
| Sex | Formula (weight kg, height cm, age yr) |
|---|---|
| Men | BMR = (10 × weight) + (6.25 × height) – (5 × age) + 5 |
| Women | BMR = (10 × weight) + (6.25 × height) – (5 × age) – 161 |
Result = Basal Metabolic Rate (BMR) in kcal/day.
3. Convert BMR → Maintenance Calories (TDEE)
Apply a Physical Activity Level (PAL) multiplier:
| Activity level | PAL multiplier |
|---|---|
| Sedentary (little/no exercise) | 1.2 |
| Lightly active (1‑3 days/week) | 1.375 |
| Moderately active (3‑5 days/week) | 1.55 |
| Very active (6‑7 days/week) | 1.725 |
| Extra‑active (hard training + physical job) | 1.9 |
Maintenance calories = BMR × PAL
4. Quick calculation example
40‑year‑old man, 180 cm, 80 kg, moderately active
- BMR = (10 × 80) + (6.25 × 180) – (5 × 40) + 5 = 1,730 kcal
- TDEE = 1,730 × 1.55 ≈ 2,680 kcal/day
This is a solid starting point; monitor weight for 2‑3 weeks and adjust ±100‑200 kcal if weight drifts.
5. Other formulas (for reference)
| Formula | When it’s useful |
|---|---|
| Harris‑Benedict (older) | Still appears in many tools but tends to over‑estimate for sedentary people 5. |
| Katch‑McArdle (lean‑mass based) | Requires body‑fat %; best for athletes with accurate composition data. |
6. Practical tools
Online calculators that automatically apply Mifflin‑St Jeor + PAL:
Adjustment tip: After the initial estimate, track daily intake and body weight. If weight changes >0.5 kg/week, tweak calories by 100‑200 kcal.
7. Bottom line
Use the Mifflin‑St Jeor equation for BMR, multiply by the appropriate PAL factor, and fine‑tune with real‑world tracking. This method balances scientific accuracy with ease of use for most individuals.
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