Mifflin-san Geor's formula - daily calorie intake
The Mifflin–San Geor formula was introduced in 2005. Developed by nutritionists from the USA. It got its name from the names of the group leaders.
It is recognized as the most accurate for calculating calorie intake. According to the American Dietetic Association, the error is no more than 10%.
The algorithm counts the number of calories, taking into account individual characteristics: weight, height, age, gender.
The formula has two options: basic calculation and additional.
Mifflin-san Geor's Basic Formula
The basic formula calculates the daily calorie intake to maintain life in a state of complete rest.
The calculation is based on your basal metabolic rate. In other words: basic (basal) metabolic rate - Basal Metabolic Rate (BMR).
Male BMR = (weight in kg ×10) + (height in cm × 6.25) - (age × 5) + 5. Female BMR = (weight in kg ×10) + (height in cm × 6.25) - (age × 5) – 161
Additional calorie calculation
A person does not sit in one place. Any movement entails additional calorie consumption. Therefore, coefficient “A” was added to the Mifflin-san Geor formula - the activity coefficient.
Calories and physical activity
During intense exercise, you should not reduce your daily calorie intake. The fact is that the body quickly burns the energy obtained from food, and when it is deficient, it begins to experience problems. Drowsiness, fatigue, and apathy occur. In this case, the body turns on energy conservation mode and requires immediate caloric support, which provokes overeating. Therefore, it is recommended to eat a large meal two hours before training (slow carbohydrates are used). If you plan to eat an hour before visiting the gym, it is better to choose fast carbohydrates. They are also suitable for post-workout nutrition, helping to restore energy. At the same time, intense exercise in itself has a beneficial effect on weight loss.
It doesn’t matter how many calories you consumed: the health benefits of the food come first. Fresh vegetables, meat, fish, milk, dark chocolate and no fast food, store-bought sweets or packaged juices!
How to calculate daily calorie intake
Let's look at an example. Let's take the basic Mifflin-san Geor formula to calculate calorie intake per day.
Let's imagine a man and a woman with the same parameters: weight 70 kg, height 170 cm, age 30 years.
To maintain life in a state of complete rest, a man needs 1617.5 kcal, a woman – 1451.5.
The difference is explained by the fact that women have a slower metabolism.
How to calculate calorie intake based on physical activity
In the Mifflin-san Geor formula, coefficient “A” has five values.
1.2 – minimal physical activity. Sedentary work.
1.375 – low level of physical activity. Do exercises two to three times a week for 20 minutes.
1.55 – normal level of physical activity. Daily exercises and walks.
1.7 – intense work or physical activity. Heavy physical work or full training at least five times a week.
1.9 – level of a professional athlete.
How to calculate calorie intake for men
For men, the daily calorie intake, taking into account the activity coefficient, is as follows.
((weight ×10) + (height × 6.25) - (age × 5) + 5) × A.
That is, the basic caloric expenditure is multiplied by the activity coefficient. Let's return to the examples.
The man weighs 70 kg, height 170 cm, age 30 years. Leads a sedentary lifestyle. He parks the car in the yard. Always uses the elevator. Works while sitting at a computer.
We count: 1617.5 × 1.2 = 1941 kcal.
This is the norm for the day. Everything that is above the norm will go into adipose tissue.
Now, let's send our hero for an evening walk. Let's ask you to do some exercises. And so every day.
Let's check: 1617.5 × 1.55 = 2507 kcal. Snickers and potatoes with lard, our hero earned it.
How to calculate calorie intake for women
Calorie intake per day, taking into account the activity coefficient, for women:
((weight ×10) + (height × 6.25) - (age × 5) – 161) × A.
As you can see, the scheme is the same. BMR is multiplied by the activity factor.
Our example. The woman weighs 70 kg, height 170 cm, age 30 years. Leads a sedentary lifestyle.
We count: 1451.5 × 1.2 = 1742 kcal.
Carbohydrates, proteins and fats
In addition to how many calories you consume, it is also important to watch where they come from. The quality of food is the main condition for the healthy functioning of the body.
A person's diet must be properly balanced. And balance is a reasonable ratio of proteins, fats, carbohydrates, as well as essential microelements in the food consumed. That is, it is wrong to eat 2000 kcal of cottage cheese alone, just as it is unwise to eat 1300 kcal worth of sweets. In both cases, the body experiences deprivation and stress at the same time. The likely outcome of the first case is indigestion, heaviness in the stomach. The second is a sharp increase in blood sugar levels and the possibility of “getting” an allergic rash.
In order to improve the quality of your diet, which directly affects your health, try to eliminate, or at least reduce the amount of trans fats (found in large quantities in confectionery), sugar and starchy foods.
Daily intake of proteins, fats and carbohydrates
Men:
- proteins (50% animal protein): 65–117 g;
- fats: 70–154 g;
- carbohydrates: 257-586 g.
Women:
- proteins: 58-87 g;
- fats: 60-102 g;
- carbohydrates: 250–450 g.
It is important to include in the diet foods that contain macro (calcium) and microelements (iodine, iron), as well as vitamins, amino acids and fatty acids necessary for a person. There is a formula for the ratio of proteins, fats and carbohydrates in the diet: 1 (B): 1 (F): 4 (U)
However, such a calculation is approximate, because the amount of substances consumed is also regulated depending on physical activity, mental activity and the properties of the body of a particular person.
There is a formula for the ratio of proteins, fats and carbohydrates in the diet: 1 (B): 1 (F): 4 (U). However, such a calculation is approximate, because the amount of substances consumed is also regulated depending on physical activity, mental activity and the properties of the body of a particular person.
Staying in shape is easy!
Counting calories is a useful practice that is forever ingrained in the mind. You already know roughly the calorie content of each product and can even estimate the calorie content of an entire holiday table offhand. In addition, you get used to eating the right foods and determining when you are full. And when you see fast food, mind-boggling numbers appear before your eyes. However, remember that meticulous calorie counting should not be accompanied by fear and remorse for every bite eaten. Get not only energy from food, but also pleasure. And most importantly, listen carefully to the true needs of your body. He will not “advise” anything that will harm him.
Don't forget that:
Spending fasting days, despite disagreements, is not harmful, but very useful. So, you don’t have to fast once a week – just choose the optimal fasting option
For example, a fasting day on buckwheat porridge (250 grams) and green tea (in any quantity), in which these products are recommended to be consumed in small portions and often, once every 1.5-2 hours; It is important to monitor the amount of raw plant foods in your diet. Firstly, such food contains fiber, and secondly, it retains vitamins and microelements, which are most often destroyed during heat treatment; You don’t have to become an ideologist of separate nutrition, but it is useful to practice it, because it forms the habit of more carefully monitoring the quality of nutrition; You can eat fast carbohydrates, but you should do it in the first half of the day
And, of course, in moderation. So, you can treat yourself to a small piece of your favorite cake with your morning coffee - even if you have a not very busy day ahead of you with physical activity, you will use up the calories received.
Other calorie formulas for calculating calorie intake
All calorie formulas have an error. For example, the Mifflin-san Geor Formula does not take into account the volume of muscle mass.
Therefore, many calculators are configured to display an average figure. They take several formulas, calculate calorie standards and give one, generalized result.
Katch-McArdle formula
The Katch-McArdle formula takes into account the ratio of muscle mass to fat tissue. Calculates calorie intake for athletic people.
BMR = (21.6 × LBM) + 370.
LBM is body mass minus fat. LBM = (weight × (100 - % fat)) / 100.
Disadvantage of the formula: it does not take into account gender and age; not suitable for overweight people.
Harris–Benedict formula
In the last century, the Harris-Benedict formula was the only one of its kind. It was replaced by the Mifflin formula - San Zheor.
WHO formula
The World Health Organization (WHO) suggests three age groups for calculating calorie intake: from 18 to 30 years; from 31 to 60; over 60 years old.
Otherwise, WHO recommendations are based on the same data as the Mifflin-San Geor formula: gender, age, weight, physical activity.
Body mass index
Body mass index (BMI) is an indicator of obesity.
To calculate your body fat percentage, divide your weight by your height squared (in meters).
Example: weight – 80 kg, height – 180 cm (1.8 m).
We consider: 80 / (1.8 × 1.8) = 24.7% body fat.
Body mass index has four indicators : I. 18.5% fat - low weight; II. the percentage of fat is from 18.5 to 24, 9% is normal weight; III. 25 – 29.9% – overweight; IV. Fat percentage above 30% is obese.
Drying the body
Drying the body is a set of actions, the implementation of which reduces the percentage of fatty tissue in the body, maximizes muscle relief, and also burns subcutaneous fat.
Drying the body for girls and men consists of cutting carbohydrates in the diet, drinking more water, increasing the consumption of high-protein foods and sports nutrition.
According to the advice of experienced nutritionists and trainers, to saturate the body with useful elements with protein, it is necessary to consume vegetables and fiber, as they combine perfectly and enhance the absorption of each other.
To create the correct diet, you should calculate your nutritional intake online using a calculator. Thus, you can find out not only your individual calorie needs, but also the required ratio of proteins, fats, carbohydrates, based on the goal being pursued.
Application of knowledge about proper nutrition and diet planning is one of the main factors influencing the process of weight loss. The effectiveness of losing weight depends on many circumstances, but only a comprehensive approach to the existing problem will help solve it effectively.
