Estimate your minimum daily calorie intake

Hello Team SYSTM! I hope you enjoyed your weekend. How about starting the week with some math?!?! A calculation (Mifflin-St Jeor equation) that will help you estimate your minimum daily calorie intake … it is not perfect, but it can be helpful as a starting point or reference. So, let’s give it a try!

Here is what you will need for today:

A = age (years)

W = weight (kg)
kg = lbs / 2.2

H = height (cm)
cm = in x 2.54

calculation for MEN
MINIMUM CALORIES per day = 10 W + 6.25 H - 5 A + 5

calculation for WOMEN
MINIMUM CALORIES per day = 10 W + 6.25 H - 5 A – 161

WARNING: this is NOT your final answer – tomorrow I will provide an additional factor that will adjust this number to incorporate your typical training sessions and intensity.


that’s funny. I imagine that this can be a genuine challenge for some folks but I have NEVER had a problem meeting my minimum daily calorie intake. :joy: :joy: :joy: :crazy_face:


Right? :roll_eyes:

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So this?

(10 * kg) + (6.25 * cm) - ((5 * age) + 5)


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Surely at the minimum intake, you’d loose weight? I don’t think I’ll last long on 1700kcal / day

Kilo Calories is a lot.

Kilo calories is a lot less.


Really curious to know how the final ‘plus 5’ for men became worth adding to the equation


Hey, don’t steal that half gram of fat from my diet. :stuck_out_tongue_closed_eyes:



Well considering my basal metabolic rate is around 2000 kcal, I’d barely be able to get off the couch at 1700/day.



I am totally with you Glen! NOT a problem for me!

bah! TRUE - brackets matter… the +5 can also stand alone at the end.

YES! This is the energy for you to lie in bed!

hahahahahahaha! So random right?!?!

Way to go with the initial calculation! This is your basal metabolic rate (BMR), the amount of energy expended per day at rest. In short, the energy required for basic body functions while you are lying down.

In order to calculate a more accurate daily caloric intake with your typical activity, multiply your BMR by the one of the following values.

BMR X 1.2: If you are non-active = little to no exercise in a day
BMR X 1.4: If you are slightly active = low intensity exercise/sports 1-3 days/week
BMR X 1.6: If you are moderately active = low-moderate intensity exercise/sports 3-5 days/week
BMR X 1.8: If you are quite active = mix of low-moderate-high intensity exercise/sports 6-7 days a week
BMR X 2.0: If you are extremely active = moderate-high intensity exercise/sports and OR 2x training per day



errm, can we make this like Fight Club?


I considered myself moderately active (BMR * 1.6) and that gave 2716.

I’d have to start actually counting calories for this information to be completely useful :grinning:

I’m on a high volume grand Fondo plan, a factor of 1.8 seems to fit. I’m now at the 3000 mark.

Seems about right. If I don’t eat like a pig, I loose weight.

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As a medium activity type, it says I should consume 2784, if I did that every day I’d be in trouble. I can do that on days I ride but not every day.

I run a calorie counter and it gives me a week by week snap shot, if I maintain in/out neutral I don’t typically see weight go up or down. If I hold a 200 cal deficit, I seem to lose somewhat but it’s not consistent. If I’m over then the weight goes up for sure. Calorie counter set me a 2050 calorie daily intake.

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About same. :+1:t2:

Try to work on a slow calorie deficit to continue to drop weight, with any rides/workouts as bonus calorie drops - don’t try to make up for exercise calories unless it’s a long effort, > 1 hour.

My estimate is approximately 3,400 / day. I actually have no idea how many calories I eat a day, but my weight has been between 165 - 170 for six years. I kind of assume that if my weight is not changing I am eating enough. Time to actually count for a typical week and see where I am at!