Harris Benedict Formula
- BMR, Calorie Needs Calorie
Needs to Gain Weight - Estimate
Calorie Needs |
How to Calculate Your Daily Calorie Needs Harris-Benedict FormulaA more accurate way to calculate your daily calorie needs is to determine basal metabolic rate (BMR) using multiple factors, including height, weight, age and gender, then multiply the BMR by an activity factor to determine your total daily energy expenditure (calories). One calculation method is the Harris Benedict formula. The Harris-Benedict FormulaThe Harris Benedict equation is a calorie formula using the variables of height, weight, age, and gender to calculate basal metabolic rate (BMR). This is more accurate than calculating calorie needs based on total body weight alone. The only factor it omits is lean body mass and thus the ratio of muscle-to-fat a body has. Remember, leaner bodies need more calories than less leaner ones. Therefore, this equation will be very accurate in all but the very muscular (Harris-Benedict will under-estimate calorie needs) and the very fat (Harris-Benedict will over-estimate calorie needs). Two Steps to Determine Daily Calorie Needs
Harris Benedict Formula for Women - STEP 1BMR = 655 + (9.6 X weight in kilos) + (1.8 X height in cm) - (4.7 X age in years). Notes: Example of BMR Harris Benedict Formula for Women - STEP 2To determine your total daily calorie needs, now multiply your BMR by the appropriate activity factor, as follows:
Total Calorie Needs ExampleIf you are sedentary, multiply your BMR
(1602) by 1.2 = 1922 This is the total number of calories you need in order to MAINTAIN your current weight. Harris Benedict Formula for MenBMR = 66 + (13.7 X weight in kilos) + (5 X height in cm) - (6.8 X age in years) Notes: Example of BMR Harris Benedict Formula for Men - STEP 2To determine your total daily calorie needs, now multiply your BMR by the appropriate activity factor, as follows:
Total Calorie Needs ExampleIf you are lightly active, multiply your
BMR (2180) by 1.375 = 2997 How Many Calories Do You Need to Lose Weight or Gain WeightNow you know what your calorie-needs are, find out how many calories you need each day in order to lose or gain weight. |