Mifflin-St. Geor Formula

The Mifflin-St Jeor formula for calculating the daily calorie intake: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + N) x A, where N is a constant that is different for men and women, A is the level of physical activity. The formula allows you to calculate the calorie intake for people aged 13 to 18 years. The resulting value determines how many calories the body needs to maintain a stable balance. To lose weight, you need to reduce calorie intake by 10-20%, and to gain weight, you need to increase it.

The Mifflin-St Jeor formula is one of the most common methods for calculating a person's basal metabolic rate (BMR). It is used to determine the number of calories the body burns at rest, that is, to maintain essential life functions. This indicator is important for planning a diet and controlling weight.

The Mifflin-St Jeor formula was developed in 1919 by two American scientists, Mifflin and St Jeor, and has since been widely used in medicine, dietetics, and fitness. It is based on taking into account the main factors that affect BMR: weight, height, age, and sex.

The Mifflin-St Jeor formula for men is as follows: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5

The formula for women is slightly different: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161

The resulting BMR value shows how many calories are typically required to maintain essential life processes in the body. However, it is important to note that this is only the basal metabolic rate, and for a more accurate calculation, it is necessary to take into account the level of physical activity.

To determine the total number of calories that you need to consume per day, you can multiply BMR by the activity coefficient. The activity coefficient depends on the degree of physical activity of the person and can vary depending on their lifestyle.

For example, for a sedentary lifestyle (minimal physical activity), the activity coefficient can be 1.2, while for a very active lifestyle (intense workouts), it can be 1.9 or even higher.

It is important to remember that the Mifflin-St Jeor formula is only an estimate and does not take into account individual body characteristics, such as muscle mass, body composition, and metabolic rate. Therefore, it is recommended to use this formula as a starting point and supplement it with other methods for assessing the body's nutritional needs.

It is important to note that the Mifflin-St Jeor formula is not intended for the diagnosis or treatment of diseases. If you require an individualized approach to nutrition or consideration of special medical conditions, it is recommended to consult with a dietitian or other qualified professional.

In conclusion, the Mifflin-St Jeor formula is a useful tool for calculating basal metabolic rate and determining the total number of calories needed to maintain weight. However, to achieve optimal results, it is recommended to use it in conjunction with other methods for assessing nutritional needs and consultation with a specialist.

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