he Harris-Benedict Formula is a pretty simple formula to calculate your Basal Metabolic Rate (BMR). This comes in useful if you want to calculate daily calories for any diet cutting or addition. The formula is given below and further down an example using the formula to calculate daily BMR.
Calculate your BMR (basal metabolic rate):
BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in years )
Multiply your BMR by the appropriate activity factor, as follows:
- Sedentary (little or no exercise): BMR x 1.2
- Lightly active (light exercise/sports 1-3 days/week): BMR x 1.375
- Moderately active (moderate exercise/sports 3-5 days/week): BMR x 1.55
- Very active (hard exercise/sports 6-7 days a week): BMR x 1.725
- Extra active (very hard exercise/sports & physical job or 2x training): BMR x 1.9
Your final number is the approximate number of calories you need each day to maintain your weight.
Male / 150 lbs / 72 in / 35 yrs
66 + ( 6.23 x 150 = 934.5 ) + ( 12.7 x 72 = 914.4 ) - ( 6.8 x 35 = 238 )
66 + 934.5 + 914.4 - 238 = 1677
1677 x 1.375 = 2305.875
Approximate daily calories maintenance: 2,306