Understanding your daily caloric need is paramount for proper weight management. The Harris-Benedict Equation compares Basal Metabolic Rate, which is a measure of age, gender, height and weight, with an individuals weekly activity level. The result: an accurate estimate of your body's daily caloric needs.
Basal Metabolic Rate
In order to figure out your daily caloric intake, you must first determine your Basal Metabolic Rate by inputting your gender, age, height and weight into the calculator listed in the Resources section. The number represents the amount of calories your body needs to perform simple functions at rest.
Activity Level
To determine how many calories you should consume in a day, you also need to determine your weekly activity and multiply your BMR by the corresponding factor. For sedentary people, multiply by 1.2. For light exercisers, multiply by 1.375. For moderate exercisers, multiply by 1.55. For heavy exercisers, multiply by 1.725.
Doing the Math
Kimberly is a 16-year-old track star at her high school. She is 5 feet 7 inches tall and weighs 117 lbs. Using the BMR Calculator, we determine Kim to have a BMR of 1,403. She runs at least six days per week, meaning to find her daily caloric need, we need to multiply her BMR by 1.725. Thus, Kimberly should eat 2,420 calories per day to maintain her weight.
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