Math
Mifflin-St Jeor resting energy estimate: a spreadsheet exercise
Practice the adult Mifflin-St Jeor resting-energy equation with fictional inputs and an explicitly assumed activity multiplier.
Estimate resting energy expenditure, not an individual diet prescription
The Mifflin-St Jeor equation predicts resting energy expenditure (REE); it is not a direct metabolic measurement or a universally accurate gold standard. The original adult study included ages 19–78. This educational worksheet uses the published M/F coefficient categories and restricts the example to that age range; it does not infer the appropriate category for an individual.
The activity multiplier is a separately supplied scenario assumption, not part of the original resting-energy equation. Multiplication yields an approximate daily-expenditure scenario, not a guaranteed maintenance intake. These fictional examples do not prescribe calorie restriction, weight-loss targets or advice for children, pregnancy, illness or individual nutritional needs.
| Profile Input | Cell | Subject Example | Energy Output |
|---|---|---|---|
| Sex & Age | B2 = "M", B5 = 35 | 35-year-old male | +5 sex constant (-161 for "F") |
| Weight & Height | B3 = 80 kg, B4 = 180 cm | 800 + 1,125 - 175 + 5 | BMR = 1,755 kcal/day |
| Activity Factor (PAL) | B6 = 1.55 | Assumed multiplier, not a measured activity level | TDEE = 2,720.25 kcal/day |
| Female Equivalent ("F") | Same height/weight/age | 1,755 - 166 | Female BMR = 1,589 kcal/day |
Mifflin-St Jeor resting energy estimate (kcal/day)
If inputs are in pounds and inches, convert via Weight_lb * 0.45359237 and Height_in * 2.54.
=IF(OR(COUNT(B3:B6)<>4,B3<=0,B4<=0,B5<19,B5>78,B6<=0,AND(UPPER(TRIM(B2))<>"M",UPPER(TRIM(B2))<>"F")),"Invalid inputs",10 * B3 + 6.25 * B4 - 5 * B5 + IF(UPPER(TRIM(B2)) = "M", 5, -161))Apply a supplied activity multiplier
B6 is a positive scenario multiplier. The 1.55 value is illustrative and cannot be selected reliably from exercise frequency alone. Do not subtract a fixed calorie deficit from this example or infer a guaranteed weekly weight change.
=IF(OR(COUNT(B3:B6)<>4,B3<=0,B4<=0,B5<19,B5>78,B6<=0,AND(UPPER(TRIM(B2))<>"M",UPPER(TRIM(B2))<>"F")),"Invalid inputs",ROUND((10 * B3 + 6.25 * B4 - 5 * B5 + IF(UPPER(TRIM(B2)) = "M", 5, -161)) * B6, 2))Try the example
Use the original values or change them to test your understanding.