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Articles on everything from food, nutrition, and holistic health.

Understanding Your Calorie Needs

In the pursuit of a healthier lifestyle, understanding your daily calorie intake is important. One method often used as a starting point is the Mifflin-St. Jeor Equation.

This equation considers your age, weight, height, and gender to estimate your basal metabolic rate (BMR) – essentially, the number of calories your body needs at rest.

While the Mifflin-St. Jeor Equation provides a helpful baseline, individual differences, such as exercise level, metabolism, and overall health can influence your calorie needs. This is where the guidance of a registered dietitian becomes invaluable.

Beyond the numbers provided by this equation, dietitians offer personalized insights tailored to your unique circumstances. By assessing your lifestyle, dietary habits, and health goals, they can develop a comprehensive nutrition plan that aligns with your needs and aspirations. A consultation with a dietitian goes beyond calorie counting. It's an opportunity to gain a deeper understanding of your body's requirements and how best to nourish it. Whether you're aiming to lose weight, gain muscle, or simply improve your overall well-being, a dietitian's expertise can serve as a guiding light on your journey to better health.

That said, as a starting point you can use this calculator to get a rough estimate of your caloric needs. If you are an adult, we do not advise eating below 1,300 calories in a day — even if you are trying to lose weight. Additionally, exercise is defined as the following:

  • Exercise: 15-30 minutes of elevated heart rate activity.

  • Intense exercise: 45-120 minutes of elevated heart rate activity.

  • Very intense exercise: 2+ hours of elevated heart rate activity.

By combining the foundational knowledge of the Mifflin-St. Jeor Equation with the personalized guidance of a dietitian, you can start your health and wellness journey. Click the link below to book your free consultation to speak with a registered dietitian and get a breakdown of how many calories, carbohydrates, protein, and fats you need to eat in a day!


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