Mayo Clinic Calorie Calculator For Weight Loss

Calorie Equation:

\[ \text{Daily Calorie Intake} = \text{TDEE} - \text{Deficit} \] \[ \text{TDEE} = \text{BMR} \times \text{Activity Factor} \]

Weight:

Height:

Age:

years

Gender:

Activity Level:

Desired Deficit:

kcal/day

Daily Calorie Intake:

TDEE:

BMR:

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1. What is the Mayo Clinic Calorie Calculator?

The Mayo Clinic Calorie Calculator estimates your daily calorie needs for weight loss based on your basal metabolic rate (BMR) and activity level. It follows the principle of creating a calorie deficit for healthy, sustainable weight loss.

2. How Does the Calculator Work?

The calculator uses these equations:

\[ \text{Daily Calorie Intake} = \text{TDEE} - \text{Deficit} \] \[ \text{TDEE} = \text{BMR} \times \text{Activity Factor} \]

Where:

\( \text{BMR} \) — Basal Metabolic Rate (Mifflin-St Jeor Equation)
\( \text{TDEE} \) — Total Daily Energy Expenditure
\( \text{Activity Factor} \) — Multiplier based on activity level
\( \text{Deficit} \) — Typically 500 kcal/day for 1 lb/week weight loss

BMR Calculation: Different equations for men and women:

Men: \( \text{BMR} = 10 \times \text{weight} + 6.25 \times \text{height} - 5 \times \text{age} + 5 \)
Women: \( \text{BMR} = 10 \times \text{weight} + 6.25 \times \text{height} - 5 \times \text{age} - 161 \)

3. Importance of Calorie Calculation

Details: Accurate calorie estimation is crucial for effective weight loss. Too large a deficit can be unhealthy, while too small may not produce results. The Mayo Clinic recommends a 500-1000 kcal/day deficit for 1-2 lb/week weight loss.

4. Using the Calculator

Tips: Enter weight in kg, height in cm, age in years, select gender and activity level. The default 500 kcal deficit is recommended for most people. For more aggressive weight loss (2 lb/week), use 1000 kcal deficit.

5. Frequently Asked Questions (FAQ)

Q1: Why use Mifflin-St Jeor for BMR?
A: It's currently considered the most accurate BMR equation for healthy individuals.

Q2: What's a safe calorie deficit?
A: 500-1000 kcal/day is generally safe. Women should not consume <1200 kcal/day, men <1500 kcal/day without medical supervision.

Q3: How accurate are activity factors?
A: They're estimates. If weight loss differs from expected, adjust your activity factor or deficit accordingly.

Q4: Should I eat back exercise calories?
A: Only if you're very active and feeling fatigued. The activity factor already accounts for regular exercise.

Q5: How often should I recalculate?
A: Recalculate every 10-20 lbs lost, as your BMR decreases with weight loss.