The Mifflin-St Jeor Calorie Equation
The Mifflin-St Jeor formula is widely recognized by clinical nutritionists as the most accurate standard for estimating Basal Metabolic Rate (BMR):
- For Men: $\text{BMR} = 10 \times \text{weight (kg)} + 6.25 \times \text{height (cm)} - 5 \times \text{age (y)} + 5$
- For Women: $\text{BMR} = 10 \times \text{weight (kg)} + 6.25 \times \text{height (cm)} - 5 \times \text{age (y)} - 161$
- Total Daily Energy Expenditure (TDEE): $\text{TDEE} = \text{BMR} \times \text{Activity Factor}$
Deficit and Surplus Targets
Because 1 pound of adipose tissue represents approximately 3,500 kilocalories, a consistent daily deficit of 500 kcal produces roughly 1 pound (0.45 kg) of fat loss per week.