# How many calories do I need?

**BMI 23.7 (Normal range). Daily energy need is somewhere between 2624 and 2711 kcal — the formulas disagree by 56 kcal before the activity factor is even applied.**

> These are population-level estimates from formulas fitted to population averages. They are not medical advice and know nothing about your health, medication, pregnancy, or history. BMI in particular is not a measure of health. Talk to a clinician or a registered dietitian before acting on any of it.

## Input

- Height: 178.0 cm (5' 10")
- Weight: 75.0 kg (165.3 lb (11st 11lb))
- male, age 35, moderately active

## BMI

**23.7** — Normal range

By the WHO cutoffs for South and East Asian populations: Increased risk

Healthy range for this height: 58.6–78.9 kg

## Energy

**2624–2711 kcal/day.** The range is the answer.

| Formula | Resting kcal | Note |
| --- | --- | --- |
| Mifflin-St Jeor | 1693 | The most widely recommended of the three for general use. |
| Harris-Benedict (revised) | 1749 | Older, and tends to read higher than Mifflin-St Jeor. |

The formulas disagree by 56 kcal (3.3%) before the activity factor of 1.55 is applied.

## Protein

**60–90 g/day** — General health

Computed on total body mass (75 kg). The RDA floor is 0.8 g/kg; many bodies recommend more for older adults.

## Warnings

### The formulas disagree by 56 kcal (3.3%) (caution)

Resting expenditure comes out between 1693 and 1749 kcal depending on which standard equation you use, and both are fitted to population averages rather than to you. After the activity factor the plausible range is 2624-2711 kcal. Any calculator that reports a single number to the calorie is implying precision that does not exist.

**What to do:** Treat the range as the answer. Pick a point inside it, hold it for a few weeks, and adjust based on what actually happens to your weight — measured response beats any formula.

### The activity multiplier is the largest source of error (info)

The multipliers run from 1.2 to 1.9, so the choice between two adjacent bands moves the estimate by roughly 296 kcal — more than the disagreement between the formulas. Most people overestimate their own activity level.

**What to do:** If you are between two bands, take the lower one and adjust upward from evidence.

### BMI cannot tell muscle from fat (info)

BMI is weight over height squared and nothing else, so a muscular person and an inactive person of the same weight and height get the same number. That is the well-known limitation and it is not a small one — it misclassifies athletes routinely.

**What to do:** Supply a body fat percentage. It adds the Katch-McArdle estimate, which uses lean mass, and computes protein on lean mass instead of total weight.

### This BMI falls where the cutoffs disagree (caution)

The standard WHO cutoffs were derived largely from European populations. WHO publishes lower thresholds for South and East Asian populations, where cardiometabolic risk rises at a lower BMI. This value is in the normal range by the standard cutoffs and in the increased-risk range by those.

**What to do:** Which set applies is a clinical question, not an arithmetic one.

### Not medical advice (info)

These are population-level estimates from formulas fitted to population averages. They are not medical advice and know nothing about your health, medication, pregnancy, or history. BMI in particular is not a measure of health. Talk to a clinician or a registered dietitian before acting on any of it.

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