Calorie counting can be a challenge, especially if you're not sure exactly how many calories you should be eating every day to maintain your current weight. Thankfully, figuring out your daily caloric intake is simple using the Harris-Benedict Equation, which takes into account gender, age, height, weight and activity level.
Basal Metabolic Rate
Basal Metabolic Rate, or BMR, is simply the amount of calories your body needs to perform simple functions at rest. Your BMR doesn't take into account any physical movement or daily exercise. Use the link at the bottom of this article to simplify calculating your BMR.
Activity Level
Daily caloric need is calculated by multiplying your BMR by a set factor that best corresponds to your weekly exercise level. For sedentary individuals, multiply BMR by 1.2. For light exercisers (one to three days per week), multiply by 1.375. For moderate exercisers (four to five days per week), multiply by 1.55. For heavy exercisers (six to seven days per week), multiply BMR by 1.725.
Doing the Math
Annie is 32 years of age, 5 feet 4 inches tall and 110 lbs in weight. She is an avid runner, making it a point to exercise at least six days per week. Using the link below, you will determine that her BMR is 1283.9. She falls into the heavy exerciser category -- meaning, to find her daily caloric need, you should multiply her BMR by 1.725. To maintain her current weight, Annie should consume 2214 calories per day.
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