Your daily energy expenditure depends on your activity level and your basal metabolic rate, or BMR. Your BMR is the minimum rate at which you must expend calories in order to live. You can calculate your daily calorie expenditure with a standard gender-specific formula that uses your height, age and weight. The calculation of your daily energy expenditure allows you to predict your weight loss rate as you follow a particular diet.
Step 1
Measure your height in inches with a tape measure. Assume you're 67 inches tall for this example.
Step 2
Obtain your weight in pounds with a scale. Assume you weigh 157 lbs. for this example.
Step 3
Compute your BMR. If you're a male, the Harris-Benedict equation from Weill Medical College provides the following formula for this calculation: BMR = (Weight x 6.25) + (Height x 12.71) - (Age x 6.775) + 66.5. Your weight must be in pounds, your height must be in inches and your age must be in years.
Assume your weight is 157 lbs., your height is 67 inches and your age is 47 years for this example. You have a BMR of (157 x 6.25) + (67 x 12.71) - (47 x 6.775) + 66.5 = 1,581 calories per day.
If you're female, use: BMR = (Weight x 4.347) + (Height x 4.7) - (Age x 4.676) + 655.1. Your weight must be in pounds, your height must be in inches and your age must be in years.
Assume your weight is 157 lbs., your height is 67 inches and your age is 41 years for this example. You have a BMR of (157 x 4.347) + (67 x 4.7) - (41 x 4.676) + 655.1 = 1,461 calories per day.
Step 4
Determine your activity factor. Multivitamin UK provides the activity factors for general categories.
Assume you engage in light exercise up to three times per week. Your activity factor is 1.375.
Step 5
Multiply your BMR by your activity factor to obtain your daily calorie expenditure.
Assume your BMR is 1,581 calories per day and your activity factor is 1.375. Your daily calorie expenditure is 1,581 x 1.375 = 2,174 calories per day.
Things You'll Need
- Tape measure
- Scale
- Calculator
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