Calculation Studio
Every result shows its equation, substituted values, units, rounding, validation notes and cited method version, and can be saved as a snapshot for planning.
Energy & daily target
Predict resting metabolic rate, apply an explicit activity factor, then record a planning adjustment. All values are estimates.
Latest measurement: 1969-12-22
Resting metabolic rate — both methods
- Predictive equation. Sex input is used only to select the equation constant; it is not an identity field.
Working & intermediate steps
| Step | Substituted expression | Result |
|---|---|---|
| Mass term (10 × kg) | 10 × 55.4 | 554.0 kcal/day |
| Height term (6.25 × cm) | 6.25 × 168.0 | 1050.0 kcal/day |
| Age term (5 × years) | 5 × 24 | −120.0 kcal/day |
| Sex constant (female) | −161 | −161 kcal/day |
| Resting metabolic rate | 554.0 + 1050.0 − 120.0 − 161 | 1323 kcal/day |
- Method
- Mifflin–St Jeor resting metabolic rate
- Version
- 1.0
- Equation
- male: 10·kg + 6.25·cm − 5·age + 5 | female: 10·kg + 6.25·cm − 5·age − 161
- Units
- Resting metabolic rate (kcal/day)
- Rounding
- Displayed rounded; full precision kept internally.
- Source
Mifflin MD, St Jeor ST, Hill LA, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990. PMID 2305711
- Limitations
- Predictive population equation; individual error can be substantial, particularly in high-lean-mass athletes.
Daily energy
Baseline
2249
kcal/day
Adjusted (estimate)
2249
kcal/day
Fat-free mass
45.1
kg
- Estimate for planning only. Verify against measured intake, body-mass trend and training response.
Working & intermediate steps
| Step | Substituted expression | Result |
|---|---|---|
| Baseline daily energy (RMR × activity factor) | 1323 × 1.70 | 2249 kcal/day |
| Planning adjustment | 2249 × (1 + 0/100) | 2249 kcal/day |
- Method
- Daily energy target
- Version
- 1.0
- Equation
- RMR × activityFactor × (1 + adjustment%/100)
- Units
- Baseline and adjusted kcal/day
- Rounding
- Displayed rounded; full precision kept internally.
- Source
Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada and ACSM: Nutrition and Athletic Performance. 2016. PMID 26891166
- Limitations
- The activity factor is a professional judgement, not a measurement. Outputs are planning estimates and must be verified against intake and body-mass trend.
Continue to Periodized Plans to attach saved snapshots to day targets.