WishbiteHow many calories do I need a day?
A common way to estimate it is the Mifflin-St Jeor equation, which uses your weight, height, age and sex to estimate energy at rest, multiplied by an activity factor. The result is a rough starting point, not a prescription. Your real needs show up over weeks of logging and how you feel.
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The equation
The Mifflin-St Jeor equation estimates resting energy as 10 × weight in kg + 6.25 × height in cm − 5 × age in years, then adds 5 for men or subtracts 161 for women. The result is multiplied by an activity factor.
Activity factors
| Activity level | Typical factor |
|---|---|
| Mostly sitting | 1.2 |
| Light activity | 1.375 |
| Moderate activity | 1.55 |
| Very active | 1.725 |
An example
A 35-year-old woman, 165 cm and 65 kg: 650 + 1031 − 175 − 161 = 1345 kcal at rest. With light activity, 1345 × 1.375 is about 1850 kcal a day.
How Wishbite uses it
If you choose a calorie target during onboarding, Wishbite uses this model with your activity level. It never suggests a dangerously low number, and it does not set an automatic target for people under 18, during pregnancy or breastfeeding, on medical diets or with a history of eating disorders. Neutral mode skips the target entirely.
Why it is only a start
Equations average large groups of people; individuals can differ by hundreds of calories. Treat the number as a reference and talk to a doctor or dietitian if you have specific health goals or conditions.
Frequently asked questions
Is the Mifflin-St Jeor result exact?
No. It is an estimate based on population data and can be off for any individual.
Should I eat far below my estimate to lose weight faster?
Large deficits are not recommended. Talk to a professional before making big changes.
Do I need a calorie target at all?
No. Many people simply log meals to notice patterns, which Wishbite supports with neutral mode.
Does exercise change the number?
Activity is part of the factor. Wishbite does not change your target automatically based on workouts.