This tool will help you estimate your daily caloric needs based on your personal information.
How to Use the St Jeor Calorie Calculator
To use this calculator, enter your age, gender, weight, height, and select your activity level from the dropdown menu. After filling in these fields, click the “Calculate” button to get your daily calorie requirement based on the Mifflin-St Jeor equation.
How It Works
This calculator uses the Mifflin-St Jeor Equation to estimate your Basal Metabolic Rate (BMR), which is the number of calories your body needs to perform basic life-sustaining functions. The equation is as follows:
For men: BMR = 10 * weight (kg) + 6.25 * height (cm) – 5 * age (years) + 5
For women: BMR = 10 * weight (kg) + 6.25 * height (cm) – 5 * age (years) – 161
This BMR is then multiplied by your activity level factor to estimate your daily calorie needs.
Limitations
This calculator provides an estimate of your daily calorie needs and may not be 100% accurate for all individuals. Factors such as muscle mass, health conditions, and metabolism differences can affect your actual calorie requirement. For a more accurate assessment, consult with a healthcare professional or a dietitian.
Use Cases for This Calculator
Calculate Basal Metabolic Rate (BMR)
Want to know the number of calories you need to maintain your current weight at rest? Use the St Jeor equation to calculate your Basal Metabolic Rate (BMR) based on your age, weight, height, and gender.
Determine Total Daily Energy Expenditure (TDEE)
Curious about how many calories you burn each day, including physical activity? Calculate your Total Daily Energy Expenditure (TDEE) by multiplying your BMR by an activity factor representing your daily routine.
Understand the Impact of Age on Caloric Needs
As you age, your metabolic rate changes. By inputting your age into the St Jeor equation, you can see how aging affects your caloric requirements and make adjustments accordingly.
Set Weight Loss Goals
If you aim to lose weight, determining a calorie deficit is crucial. Use the St Jeor equation to calculate your BMR, then create a calorie deficit by consuming fewer calories than your TDEE.
Adjust Caloric Intake for Weight Gain
If you’re looking to gain weight through muscle mass, you’ll need to consume more calories than you burn. The St Jeor calculator helps you determine the optimal caloric surplus needed for weight gain.
Account for Gender Differences in Metabolic Rate
Men and women have different metabolic rates due to variations in body composition. Factor in your gender when using the St Jeor equation to get a more accurate estimation of your caloric needs.
Plan Caloric Intake for Different Activity Levels
Whether you lead a sedentary lifestyle or engage in intense workouts, the St Jeor equation helps you tailor your caloric intake to match your activity level, supporting your fitness goals.
Monitor Caloric Needs During Pregnancy
During pregnancy, your caloric requirements change. By inputting the relevant data into the St Jeor calculator, you can adjust your daily caloric intake to support a healthy pregnancy and fetal development.
Reevaluate Caloric Intake After Significant Weight Loss
After a significant weight loss, your caloric needs may decrease. Use the St Jeor equation to recalculate your BMR and TDEE based on your new weight, ensuring you maintain your progress or continue to lose weight effectively.
Customize Caloric Intake for Medical Conditions
If you have specific medical conditions affecting your metabolism, work with healthcare professionals to modify the St Jeor equation calculations to meet your unique caloric needs and support your overall health.