1. What is the Mifflin-St Jeor Equation?

The Mifflin-St Jeor equation is considered the most accurate formula for calculating basal metabolic rate (BMR) in healthy individuals. It estimates the number of calories your body needs at complete rest, accounting for age, gender, weight, and height.

2. How Does the Calculator Work?

The calculator uses the Mifflin-St Jeor equation:

Then calculates TDEE by multiplying BMR by activity factor: \[ TDEE = BMR \times \text{Activity Factor} \]

Finally, calculates macros using a 40% carbs, 30% protein, 30% fat ratio:

• Protein: 4 calories per gram
• Carbs: 4 calories per gram
• Fat: 9 calories per gram

3. Importance of Macros Calculation

Details: Understanding your macronutrient needs helps optimize nutrition for weight management, muscle gain, or athletic performance. Proper macros support metabolic health and body composition goals.

4. Using the Calculator

Tips: Enter your weight in kg, height in cm, and select your activity level accurately. For weight loss, aim for a 300-500 calorie deficit. For muscle gain, aim for a 300-500 calorie surplus.

5. Frequently Asked Questions (FAQ)

Q1: Why use Mifflin-St Jeor instead of Harris-Benedict?
A: The Mifflin-St Jeor equation is more accurate for modern populations, especially for obese individuals.

Q2: How often should I recalculate my macros?
A: Recalculate every 5-10 lbs of weight change or if your activity level changes significantly.

Q3: Are these macros suitable for everyone?
A: While generally accurate, individuals with specific medical conditions or athletes may need customized ratios.

Q4: What's the best way to track macros?
A: Use a food scale and tracking app for accuracy, especially when starting.

Q5: Can I adjust the macro ratios?
A: Yes, some prefer higher protein or lower carb ratios based on individual tolerance and goals.