Understanding how many calories is needed to maintain current body weight can assist in losing weight or building lean muscle. The amount of calories needed to maintain weight varies in individuals and can be determined by taking account for factors such as age, gender, weight and height.
Basal Metabolic Rate
Basal metabolic rate or BMR is a method to determine daily calorie expenditure to sustain life. The basal metabolic formula accounts for age, height and body weight to determine energy needs. "To determine calorie expenditure in women, use this formula:
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
For men, calories are calculated with this formula below:
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in years )
This formula is used to determine daily maintenance calorie needs; however, it does not factor in activity such as exercise.
Harris Benedict Formula
According to an article on the "Weight Loss Challenge Central" website, the Harris Benedict formula uses BMR and adds activity level in an equation to obtain a more accurate energy requirement. To determine daily calorie expenditure, multiply BMR by the appropriate activity factor that best fits lifestyle. The harris benedict guidelines are as follows:
Sedentary Individuals (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 3-5days/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
Calories for Goals
By knowing many calories are in one pound assists in determining calories to restrict daily consumption. Since 1 lb. is equal to 3,500 calories, losing a weekly total of 1 lb. is done by a deficit of 500 calories per day. In contrast, to gain 1 lb. weekly, a surplus of 500 calories a day is required.
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