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Mifflin-St Jeor Metabolic Rate Estimator

Writer's picture: Dennis RomatzDennis Romatz

Updated: Jan 13

Hi there! I'm Dennis Romatz, personal trainer at Dennis Romatz Fitness in Chicago.


The Mifflin-St Jeor equation is a widely used method for estimating resting metabolic rate (RMR), which represents the number of calories the body needs at rest to maintain basic bodily functions such as breathing, circulation, and cell production.


This equation is named after its developers, James A. Mifflin and Stacey B. St Jeor, who introduced it in 1990 as a more accurate alternative to previous equations for estimating RMR.


Mifflin-St Jeor Metabolic Rate Estimator
Mifflin-St Jeor Metabolic Rate Estimator


The Mifflin-St Jeor equation takes into account several factors that influence metabolic rate, including age, gender, weight, and height. The formula differs slightly for men and women:


For men: RMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5


For women: RMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161


Once the RMR is calculated using this equation, it can be used to estimate total daily energy expenditure (TDEE) by factoring in physical activity level (PAL). TDEE represents the total number of calories the body needs in a day, including calories burned through physical activity.


The Mifflin-St Jeor equation is considered one of the most accurate methods for estimating RMR, particularly when compared to other equations such as the Harris-Benedict equation.


However, it's important to note that these equations provide estimates rather than precise measurements, and individual variations in metabolism may result in some degree of error.


Despite its widespread use, the Mifflin-St Jeor equation may not be suitable for everyone, especially individuals with certain medical conditions or highly active lifestyles.


In such cases, direct measurement of metabolic rate through techniques like indirect calorimetry may be more appropriate for accurate assessment.


About the Author:

Dennis Romatz is a nutrition coach, and certified personal trainer in Chicago in the downtown Chicago Lakeshore East neighborhood providing personal training scheduled at your convenience at apartment & condo gyms, and in-home. Tailored training programs are designed to meet your individual needs & goals and guaranteed to get you in the best shape of your life in 3 months or less or your money back. Dennis has been recognized as "one of the 20 best personal trainers in the world" by The Institute of Personal Trainers. You can contact Dennis to train with him in person or live online or connect with him on Facebook, Twitter, LinkedIn and Instagram.


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