The Two Equations
Women: BMR = 10W + 6.25H - 5A - 161
W is weight in kilograms, H is height in centimeters, and A is age in years. Imperial inputs must be converted before the equation is applied.
Male Example
For a 35-year-old man at 82 kg and 178 cm, BMR = 10 x 82 + 6.25 x 178 - 5 x 35 + 5. That equals about 1,763 kcal/day after rounding.
Female Example
For a 35-year-old woman at 65 kg and 165 cm, BMR = 10 x 65 + 6.25 x 165 - 5 x 35 - 161. That equals about 1,345 kcal/day after rounding.
Why The Constants Differ
The equation was built from observed resting energy data and includes sex-specific constants. Those constants do not describe every individual body composition, so muscularity, illness, medications, and long-term dieting can all move real needs away from the estimate.
Next Step After The Example
The result is a resting baseline. To estimate maintenance calories, use TDEE by adding an activity multiplier. To create an intake target, use a calorie calculator after TDEE.
Frequently Asked Questions
Is Mifflin-St Jeor the same for men and women?
The weight, height, and age terms are the same, but the final constant differs.
Can two people with the same BMR need different calories?
Yes. Daily movement, training, work, digestion, and tracking accuracy affect total needs.
Should I use BMR as my calorie target?
No. BMR is a resting estimate, while calorie planning usually starts from TDEE.
Sources And Further Reading
- A New Predictive Equation for Resting Energy ExpenditureThe American Journal of Clinical Nutrition / PubMed
- Body Weight PlannerNational Institute of Diabetes and Digestive and Kidney Diseases