Mifflin equation to work out calories needed..

[laurenmay]

Thought I'd post this to help out anyone whose confused about how many calories they should have, or anyone whose wondering if their current calorie allowance is accurate.

Apparently the mifflin equation is more accurate than the Harris benedict equation, and also what most online calorie calculators use. To figure your RMR out - resting metabolic rate - you need to do the following:

FOR MEN - (10 x your weight in KG) + (6.25 x your height in cms) - (5 x your age in years) + 5.

FOR WOMEN - (10 x your weight in KG) + (6.25 x your height in cms) - (5 x your age in years) - 161.

If you're sedentary, then x the number by 1.22.
If you're lightly active, then x the number by 1.375.
If you're moderately active, then x the number by 1.55.
If you're very active, then x the number by 1.75.
If you're extremely active, then x the number by 1.9.

To lose 1lb a week, then minus 500 daily.
To lose 2lbs a week, then minus 1000 daily.

So my daily calorie needs are as follows:

(10 x 79KG) + (6.25 x 160cms) - (5 x 21 years) - 161 = 1524

Moderately active = 1524 x 1.55 = 2362.
- 1000 calorie deficit to lose 2lbs a week
= 1362 calories per day.

Hope this helps!

 

[jules1981]

Thanks Gave this a go, mine works out 1436, i am aiming for 1400 ish a day, so looks like I am heading along the right track xxx

 

[whoopie]

Ok, I am an idiot. I get mine to equal to 456 calories allowed per day.

Hulp!!

10 x 105+837.5-210-161x1.375 = 1456 - 1000 per day. 456 cals per day??? I would die!

 

[Neelyo'hara]

Ok, I am an idiot. I get mine to equal to 456 calories allowed per day.

Hulp!!

10 x 105+837.5-210-161x1.375 = 1456 - 1000 per day. 456 cals per day??? I would die!

I worked yours out at 2071 but I did it in my head, so to lose 2lb a week it's 1071

 

[Neelyo'hara]

I worked yours out at 2071 but I did it in my head, so to lose 2lb a week it's 1071

2085 sorry, did it in my head the first time, must have been a little out.

 

[Caz]

10 x 105 = 1050 (weight)
6.25 x 62 (5ft 2 in cm) = 968.75
5 x 41 = 210 (Assuming that 210 is because you're 42)

So...

1050 + 968.75 = 2018.75 - 210 = 1808.75 - 161 = 1647.75

So that means you burn 1647.75 if you lay in bed and do nothing and then have to times it by your activity factor.

So if sedentary... 1.22 x 1647.75 = 2010 (little or no exercise)
Lightly active... 1.375 x 1647.75 = 2265 (exercise 1-3 times a week)
Moderately active... 1.55 x 1647.75 = 2554 (exercise 3-5 times a week)
Very active... 1.75 x 1647.75 = 2883 (exercise 6-7 times a week)
Extremely active... 1.9 x 1647.75 = 3131 (exercise 7 times a week + a physical job)

 

[whoopie]

Yey! Thanks ladies!! I am so dim.... I initially started at 1200, but changed after reading something else on here!

I'll drop it down once I have adjusted to not having a free for all

 

[gentoo]

Great! My base allowance is 1416. If I take 1000 a day away from that to get a 2lb a week loss then I have to survive on 416 calories a day. Hmmm......

gentoo/aptenny

 

[laurenmay]

Great! My base allowance is 1416. If I take 1000 a day away from that to get a 2lb a week loss then I have to survive on 416 calories a day. Hmmm......

gentoo/aptenny

Are you sure you've calculated it right? Once you do the equation you then have to multiply it by your activity level which should boost it up to the 2000's range..

 

[Caz]

Gentoo you've done that wrong, it's not possible. You might have a BMR of 1416 and then you need to apply your activity factor but to be honest, you're close to a healthy weight and so losing 2lbs a week could be being a little ambitious because your BMR will be lower.

 

[Blessings]

The maths bit

Thansk for the equation. I think the trick is to work out what is in the brackets first. (remember from school B.I.D.M.A.S / B.O.D.M.A.S which means first you work out Brackets, then multiplications etc)
Hope that helps.
Also, if you need to convert your height from cm there is a link here to do it for you http://www.onlineconversion.com/length_common.

I've worked out at needing around 1840 to lose 1lb per week.

 

[Lexie2005]

Thanks for that, it's actually saying I can have 140 cals a day more than mfp to lose 1lb a week which may explain why i do lose more than 1lb a week on average over the month. Also impressed that my brain still worked lol!