# Estimate your minimum daily calorie intake **URL:** \ **Category:** Training\ **Created:** [March 21, 2022, 2:43am UTC](https://wahoox.forum.wahoofitness.com/t/estimate-your-minimum-daily-calorie-intake/17677 "2022-03-21T02:43:19Z")\ **Posts on this page:** 20\ **Page:** 1
**Author:** ![coach.jinger.g](https://avatars.discourse-cdn.com/v4/letter/c/7ea924/32.png) [@coach.jinger.g](https://wahoox.forum.wahoofitness.com/u/coach.jinger.g)\ **Post date:** [March 21, 2022, 2:43am UTC](https://wahoox.forum.wahoofitness.com/t/estimate-your-minimum-daily-calorie-intake/17677/1 "2022-03-21T02:43:19Z")
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. ---
**Author:** ![Glen.Coutts](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/glen.coutts/32/25318_2.png) [@Glen.Coutts](https://wahoox.forum.wahoofitness.com/u/Glen.Coutts)\ **Post date:** [March 21, 2022, 3:13am UTC](https://wahoox.forum.wahoofitness.com/t/estimate-your-minimum-daily-calorie-intake/17677/2 "2022-03-21T03:13:58Z")
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. 😂 😂 😂 🤪 ---
**Author:** ![CPT\_A](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/cpt_a/32/15342_2.png) [@CPT\_A](https://wahoox.forum.wahoofitness.com/u/CPT_A)\ **Post date:** [March 21, 2022, 12:01pm UTC](https://wahoox.forum.wahoofitness.com/t/estimate-your-minimum-daily-calorie-intake/17677/3 "2022-03-21T12:01:16Z")
Right? 🙄 ---
**Author:** ![CPT\_A](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/cpt_a/32/15342_2.png) [@CPT\_A](https://wahoox.forum.wahoofitness.com/u/CPT_A)\ **Post date:** [March 21, 2022, 12:08pm UTC](https://wahoox.forum.wahoofitness.com/t/estimate-your-minimum-daily-calorie-intake/17677/4 "2022-03-21T12:08:04Z")
So this? (10 \* kg) + (6.25 \* cm) - ((5 \* age) + 5) #bracketsmatter ---
**Author:** ![TrapMeSuf](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/trapmesuf/32/10401_2.png) [@TrapMeSuf](https://wahoox.forum.wahoofitness.com/u/TrapMeSuf)\ **Post date:** [March 21, 2022, 5:59pm UTC](https://wahoox.forum.wahoofitness.com/t/estimate-your-minimum-daily-calorie-intake/17677/5 "2022-03-21T17:59:59Z")
Surely at the minimum intake, you’d loose weight? I don’t think I’ll last long on 1700kcal / day ---
**Author:** ![titanicus](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/titanicus/32/5265_2.png) [@titanicus](https://wahoox.forum.wahoofitness.com/u/titanicus)\ **Post date:** [March 21, 2022, 7:54pm UTC](https://wahoox.forum.wahoofitness.com/t/estimate-your-minimum-daily-calorie-intake/17677/6 "2022-03-21T19:54:05Z")
> [@TrapMeSuf](#): > > 1700kC Kilo Calories is a lot. Kilo calories is a lot less. ---
**Author:** ![BeatsMe](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/beatsme/32/1488_2.png) [@BeatsMe](https://wahoox.forum.wahoofitness.com/u/BeatsMe)\ **Post date:** [March 21, 2022, 9:03pm UTC](https://wahoox.forum.wahoofitness.com/t/estimate-your-minimum-daily-calorie-intake/17677/7 "2022-03-21T21:03:15Z")
Really curious to know how the final ‘plus 5’ for men became worth adding to the equation ---
**Author:** ![RServranckx](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/rservranckx/32/22386_2.png) [@RServranckx](https://wahoox.forum.wahoofitness.com/u/RServranckx)\ **Post date:** [March 21, 2022, 9:57pm UTC](https://wahoox.forum.wahoofitness.com/t/estimate-your-minimum-daily-calorie-intake/17677/8 "2022-03-21T21:57:13Z")
Hey, don’t steal that half gram of fat from my diet. 😝 Rob ---
**Author:** ![CPT\_A](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/cpt_a/32/15342_2.png) [@CPT\_A](https://wahoox.forum.wahoofitness.com/u/CPT_A)\ **Post date:** [March 21, 2022, 10:22pm UTC](https://wahoox.forum.wahoofitness.com/t/estimate-your-minimum-daily-calorie-intake/17677/9 "2022-03-21T22:22:36Z")
Well considering my basal metabolic rate is around 2000 kcal, I’d barely be able to get off the couch at 1700/day. mmm…doughnuts. ![image](https://us1.discourse-cdn.com/flex020/uploads/thesufferfest/original/2X/0/0e4283e09d9eface6b7a093c52f9bb287fe43ef6.jpeg) ---
**Author:** ![coach.jinger.g](https://avatars.discourse-cdn.com/v4/letter/c/7ea924/32.png) [@coach.jinger.g](https://wahoox.forum.wahoofitness.com/u/coach.jinger.g)\ **Post date:** [March 22, 2022, 1:45am UTC](https://wahoox.forum.wahoofitness.com/t/estimate-your-minimum-daily-calorie-intake/17677/10 "2022-03-22T01:45:40Z")
I am totally with you Glen! NOT a problem for me! ---
**Author:** ![coach.jinger.g](https://avatars.discourse-cdn.com/v4/letter/c/7ea924/32.png) [@coach.jinger.g](https://wahoox.forum.wahoofitness.com/u/coach.jinger.g)\ **Post date:** [March 22, 2022, 1:47am UTC](https://wahoox.forum.wahoofitness.com/t/estimate-your-minimum-daily-calorie-intake/17677/11 "2022-03-22T01:47:49Z")
bah! TRUE - brackets matter… the +5 can also stand alone at the end. ---
**Author:** ![coach.jinger.g](https://avatars.discourse-cdn.com/v4/letter/c/7ea924/32.png) [@coach.jinger.g](https://wahoox.forum.wahoofitness.com/u/coach.jinger.g)\ **Post date:** [March 22, 2022, 1:48am UTC](https://wahoox.forum.wahoofitness.com/t/estimate-your-minimum-daily-calorie-intake/17677/12 "2022-03-22T01:48:27Z")
YES! This is the energy for you to lie in bed! ---
**Author:** ![coach.jinger.g](https://avatars.discourse-cdn.com/v4/letter/c/7ea924/32.png) [@coach.jinger.g](https://wahoox.forum.wahoofitness.com/u/coach.jinger.g)\ **Post date:** [March 22, 2022, 1:49am UTC](https://wahoox.forum.wahoofitness.com/t/estimate-your-minimum-daily-calorie-intake/17677/13 "2022-03-22T01:49:14Z")
hahahahahahaha! So random right?!?! ---
**Author:** ![coach.jinger.g](https://avatars.discourse-cdn.com/v4/letter/c/7ea924/32.png) [@coach.jinger.g](https://wahoox.forum.wahoofitness.com/u/coach.jinger.g)\ **Post date:** [March 22, 2022, 1:59am UTC](https://wahoox.forum.wahoofitness.com/t/estimate-your-minimum-daily-calorie-intake/17677/14 "2022-03-22T01:59:25Z")
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 Results? ---
**Author:** ![Glen.Coutts](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/glen.coutts/32/25318_2.png) [@Glen.Coutts](https://wahoox.forum.wahoofitness.com/u/Glen.Coutts)\ **Post date:** [March 22, 2022, 2:04am UTC](https://wahoox.forum.wahoofitness.com/t/estimate-your-minimum-daily-calorie-intake/17677/15 "2022-03-22T02:04:23Z")
> [@coach.jinger.g](#): > > Results errm, can we make this like Fight Club? ---
**Author:** ![titanicus](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/titanicus/32/5265_2.png) [@titanicus](https://wahoox.forum.wahoofitness.com/u/titanicus)\ **Post date:** [March 22, 2022, 5:29am UTC](https://wahoox.forum.wahoofitness.com/t/estimate-your-minimum-daily-calorie-intake/17677/16 "2022-03-22T05:29:30Z")
> [@coach.jinger.g](#): > > Results 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 😀 ---
**Author:** ![TrapMeSuf](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/trapmesuf/32/10401_2.png) [@TrapMeSuf](https://wahoox.forum.wahoofitness.com/u/TrapMeSuf)\ **Post date:** [March 22, 2022, 6:42am UTC](https://wahoox.forum.wahoofitness.com/t/estimate-your-minimum-daily-calorie-intake/17677/17 "2022-03-22T06:42:51Z")
> [@coach.jinger.g](#): > > Results? 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. ---
**Author:** ![Sir\_Alan](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/sir_alan/32/14036_2.png) [@Sir\_Alan](https://wahoox.forum.wahoofitness.com/u/Sir_Alan)\ **Post date:** [March 22, 2022, 12:41pm UTC](https://wahoox.forum.wahoofitness.com/t/estimate-your-minimum-daily-calorie-intake/17677/18 "2022-03-22T12:41:44Z")
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. ---
**Author:** ![CPT\_A](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/cpt_a/32/15342_2.png) [@CPT\_A](https://wahoox.forum.wahoofitness.com/u/CPT_A)\ **Post date:** [March 22, 2022, 1:11pm UTC](https://wahoox.forum.wahoofitness.com/t/estimate-your-minimum-daily-calorie-intake/17677/19 "2022-03-22T13:11:32Z")
About same. 👍🏻 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. ---
**Author:** ![bfrostie](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/bfrostie/32/1613_2.png) [@bfrostie](https://wahoox.forum.wahoofitness.com/u/bfrostie)\ **Post date:** [March 22, 2022, 3:08pm UTC](https://wahoox.forum.wahoofitness.com/t/estimate-your-minimum-daily-calorie-intake/17677/20 "2022-03-22T15:08:40Z")
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! [Next page](https://wahoox.forum.wahoofitness.com/t/estimate-your-minimum-daily-calorie-intake/17677.md?page=2)