The Mifflin-St Jeor Equation is a scientifically validated formula used to estimate Resting Metabolic Rate (RMR), the number of calories your body burns at rest. It factors in your sex, age, weight, and height to provide a personalized baseline for calorie burn. In our calculator, RMR is combined with your intended exercise calories to calculate your Total Daily Energy Expenditure (TDEE), helping predict weight loss or gain over time.
| Activity | Calorie Burn |
|---|---|
| Running (6 mph, 10 min/mile) | ~600 calories/hour ~100 calories/mile |
| Walking (3 mph, brisk) | ~240 calories/hour ~60 calories/mile |
| Cycling (12-14 mph, moderate) | ~480 calories/hour |
| Strength Training (moderate, with rest) | ~300-400 calories/hour |
| Yoga (Hatha, moderate) | ~240 calories/hour |
These are average estimates for a 155-lb person. Actual calorie burn may vary based on weight, intensity, fitness level, and duration.