Determine Your Calorie Needs

Posted: January 30, 2012 in Nutrition

While back a friend of mine advised me to use the Harris Benedict Equation to determine my calorie needs.

BMR Females=655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in yrs)

BMR Males=66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in yrs)

Then determine how active you are and multiply the BMR by the factor below.

1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
3. If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

This will give you the calories you need to maintain weight. A pound of fat has 3,500 calories, so subtract 500 from the number you came up with and you should loose a healthy pound a week, and vise versa.