1. What is the Calorie Needs Equation?

The calorie needs equation (Mifflin-St Jeor Equation) estimates daily energy expenditure based on weight, height, age, gender, and activity level. It provides a more accurate assessment of calorie needs than simple weight-based calculations.

2. How Does the Calculator Work?

The calculator uses the equation:

Where:

• \( weight \) — Weight in kilograms
• \( height \) — Height in centimeters
• \( age \) — Age in years
• \( gender\_factor \) — +5 for men, -161 for women
• \( activity\_factor \) — Multiplier based on activity level

Explanation: The equation calculates Basal Metabolic Rate (BMR) and then adjusts for activity level to estimate total daily energy expenditure.

3. Importance of Calorie Calculation

Details: Knowing your calorie needs helps with weight management, whether your goal is weight loss, maintenance, or muscle gain. It provides a scientific basis for meal planning.

4. Using the Calculator

Tips: Enter weight in kg, height in cm, age in years, select gender and activity level. For accurate results, use your current weight unless calculating for weight change.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this calculation?
A: It's the most accurate equation for most people, but individual variations can be ±10%. Adjust based on results over time.

Q2: Should I eat fewer calories to lose weight?
A: For weight loss, reduce calories by 300-500 kcal/day below maintenance. Extreme deficits can be counterproductive.

Q3: How often should I recalculate?
A: Recalculate after significant weight changes (±5kg) or changes in activity level.

Q4: What if I'm very muscular or have high body fat?
A: The equation may overestimate needs for high body fat and underestimate for high muscle mass. Consider body composition.

Q5: Does this account for exercise?
A: Yes, through the activity factor. Choose the level that matches your typical weekly activity.