Below is the Mifflin St. Jeor Calculator, the formula can be located under the calculator. The Mifflin-St Jeor Equation calculates your basal metabolic rate (BMR), and its results are based on an estimated average. Basal metabolic rate is the amount of energy expended per day at rest.
Directions for using the calculator:
1. Select your sex.
2. Enter in your weight and select lbs or kgs.
3. Enter in your height and select inches or cm.
4. Enter in your age. You now have your BMR.
5. Next you will want to multiply your BMR by activity multiplier, you can get the most accurate number from filling out activity quiz from the Fat Loss Troubleshoot.
Basic Activity Factor
1.2: If you are sedentary (little or no exercise) = BMR x 1.2
1.375: If you are lightly active (light exercise/sports 1-3 days/week) = BMR x 1.375
1.55: If you are moderately active (moderate exercise/sports 3-5 days/week) = BMR x 1.55
1.725: If you are very active (hard exercise/sports 6-7 days a week) = BMR x 1.725
1.9: If you are extra active (very hard exercise/sports & physical job or 2x training) = BMR x 1.9
10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5
10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) – 161