How it is calculated
Mifflin–St Jeor is calculated first, then a factor: 1,2 for a day spent sitting, 1,375 for light training, 1,55 for moderate, 1,725 for heavy, and 1,9 for very heavy physical work. In the split, protein is 1,6 g per kg, fat is 0,9 g per kg, and carbohydrate takes the calories that remain.
TDEE = BMR × activity factor
Where the numbers come from
- Sex
- Weight — unit in the field: kg
- Height — unit in the field: cm
- Age — unit in the field: years
- Activity
- Target
Example
A BMR of 1 780 kcal and desk work × 1,2 gives about 2 136 kcal to maintain weight.
Questions
Is the activity factor a scientific result?
These are convenient averages. Two weeks of weight and steps beat any single multiplier.
Why might the carbs not be calculated?
If protein and fat already use more calories than the goal, nothing is left over. Shrink the deficit.
Is 1,6 g of protein required?
No. This is a common figure for people who train. For an easy routine, something nearer 0,8–1 g per kg is in the protein calculator.