Calorie Deficit Calculator Legion Athletics

Mifflin-St Jeor Equation:

\[ BMR = 10 \times weight + 6.25 \times height - 5 \times age + s \] \[ TDEE = BMR \times activity\ multiplier \] \[ Deficit = TDEE - 500 \]

Weight:

Height:

Age:

years

Gender:

Activity Multiplier:

Basal Metabolic Rate (BMR):

Total Daily Energy Expenditure (TDEE):

Calorie Deficit (TDEE - 500):

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1. What is the Calorie Deficit Calculator?

The Calorie Deficit Calculator estimates your daily calorie needs for weight loss using the Mifflin-St Jeor equation. It calculates your Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), and recommends a 500-calorie deficit for sustainable weight loss.

2. How Does the Calculator Work?

The calculator uses the Mifflin-St Jeor equation:

\[ BMR = 10 \times weight + 6.25 \times height - 5 \times age + s \] \[ TDEE = BMR \times activity\ multiplier \] \[ Deficit = TDEE - 500 \]

Where:

\( weight \) — Body weight in kilograms
\( height \) — Height in centimeters
\( age \) — Age in years
\( s \) — +5 for men, -161 for women
\( activity\ multiplier \) — Based on activity level

Explanation: The equation provides an accurate estimate of your daily calorie needs, accounting for your body composition and activity level.

3. Importance of Calorie Deficit Calculation

Details: Calculating an appropriate calorie deficit is crucial for sustainable weight loss while maintaining muscle mass and energy levels. A 500-calorie deficit typically results in about 0.5 kg (1 lb) of weight loss per week.

4. Using the Calculator

Tips: Enter your weight in kg, height in cm, age in years, select your gender and activity level. All values must be valid (weight > 0, height > 0, age between 1-120).

5. Frequently Asked Questions (FAQ)

Q1: Why use Mifflin-St Jeor instead of other equations?
A: The Mifflin-St Jeor equation is considered one of the most accurate BMR formulas for the general population, with about 80% accuracy.

Q2: What is a safe calorie deficit?
A: A 500-calorie deficit is generally safe and sustainable. Larger deficits may lead to muscle loss and metabolic adaptation.

Q3: Should I adjust my calorie intake over time?
A: Yes, as you lose weight, your BMR decreases. Recalculate your needs every 4-6 weeks or after significant weight changes.

Q4: Are there limitations to this calculation?
A: The equation may be less accurate for extremely muscular individuals, elderly populations, or those with certain medical conditions.

Q5: Should I eat back exercise calories?
A: The activity multiplier already accounts for your regular exercise. The deficit calculation includes your total daily energy expenditure.