This tool helps you calculate your daily calorie needs based on the Mifflin-St Jeor equation.
How to Use the MHB Calorie Calculator
To use the MHB Calorie Calculator, fill in your age, select your gender, enter your weight in kilograms, your height in centimeters and choose your activity level from the dropdown menu. Once all required fields are filled, click on the “Calculate” button to see your daily calorie needs. The calculator uses the Mifflin-St Jeor Equation to estimate your Basal Metabolic Rate (BMR) and then adjusts this based on your activity level to provide an estimate of your daily calorie requirements.
How It Calculates the Results
The MHB Calorie Calculator uses the Mifflin-St Jeor Equation to estimate your Basal Metabolic Rate (BMR), which represents the number of calories you’d burn if you stayed in bed all day. The BMR is then adjusted based on your activity level to provide an estimate of your daily calorie needs.
The Mifflin-St Jeor Equation is as follows:
- For Men: BMR = 88.362 + (13.397 * weight in kg) + (4.799 * height in cm) – (5.677 * age in years)
- For Women: BMR = 447.593 + (9.247 * weight in kg) + (3.098 * height in cm) – (4.330 * age in years)
The activity multipliers are:
- Sedentary (little or 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
- Super active (very hard exercise/sports & physical job): BMR x 1.9
Limitations
This calculator provides an estimate and should be used for informational purposes only. It does not take into account various factors such as muscle mass, body composition, and metabolic health. Consult a healthcare provider for a more comprehensive analysis of your dietary needs.
Use Cases for This Calculator
Calculate Daily Caloric Needs
Enter your age, gender, weight, height, and activity level to accurately calculate your daily caloric needs. The calculator will provide you with the estimated number of calories needed to maintain your current weight.
Track Caloric Intake
Input your meals and snacks to track your daily caloric intake. The calculator will sum up the total calories consumed throughout the day, helping you stay within your recommended daily intake for weight management.
Estimate Caloric Deficit
Set a desired weight loss goal and track your progress by estimating your caloric deficit. By comparing your daily caloric intake with your calculated needs, you can see how many calories you need to cut to reach your goal.
Plan Meals According to Caloric Goals
Use the calculator to plan your meals based on your caloric goals. Adjust portion sizes and food choices to ensure you stay within your calorie limits while meeting your nutritional needs.
Calculate Caloric Surplus for Muscle Gain
If you’re aiming to gain muscle mass, input your details to calculate your caloric surplus. The calculator will show you how many extra calories you need to consume to support muscle growth while minimizing fat gain.
Adjust Macronutrient Ratios
Besides calories, the calculator can help you adjust your macronutrient ratios. Input your protein, carbs, and fat preferences to see how they align with your caloric goals for better energy balance.
Compare Caloric Needs for Different Goals
Compare your daily caloric needs for weight maintenance, weight loss, and muscle gain side by side. This feature allows you to visualize the differences in calorie requirements and adjust your dietary choices accordingly.
Set Customized Activity Levels
Personalize your activity level to get a more precise caloric estimate. Whether you’re sedentary, lightly active, moderately active, or very active, the calculator will tailor the results to your lifestyle for better accuracy.
Monitor Weight Changes Over Time
Input your weight regularly to monitor changes over time. The calculator will adjust your caloric needs based on your weight fluctuations, helping you stay on track with your health and fitness goals.
Share Results with Friends or Nutritionists
Share your caloric intake and goals with friends or nutritionists for feedback and support. The calculator allows you to export or print your results, making it easy to discuss your progress and make adjustments with others.