When figuring your daily caloric needs, it is important to realize that the number of calories required depends on much more than just weight. The Harris-Benedict Formula works as a guideline for individuals seeking to fuel their bodies proportionately. In addition to weight, the formula uses height, gender, age and activity level to figure your caloric needs.
Formula
The equation works by first determining your basal metabolic rate, or the calories a person needs to survive while at rest. The next step is to determine your activity level and multiply it by your BMR. If you're extremely active, multiply by 1.725; moderately active, multiply by 1.55; lightly active, multiply by 1.375; and if you never exercise, multiply by 1.2.
Caloric Intake to Maintain Weight
Using the BMR Calculator (see resources), a 6 ft. 1 in., 42-year-old male who weighs 348 pounds will have a basal metabolic rate of 2,875. For purposes of this example, we will assume that this man never exercises, meaning we multiply his BMR of 2,875 by 1.2. Thus, to maintain a weight of 348 pounds, he must consume 3,450 calories per day.
Caloric Intake to Lose Weight
According to the Center for Disease Control and Prevention, the healthiest way to lose weight is at a rate of one to two pounds per week. Knowing that one pound of fat consists of 3,500 calories, you must consume 500 to 1,000 calories less per day than your Harris-Benedict number to lose weight. Thus, our example would need to eat 2,450 to 2,950 calories per day to lose one to two pounds per week.
Shortcomings
The Harris-Benedict Equation does not consider health issues and body fat percentage when calculating daily caloric intake. For a more accurate range of personalized caloric needs, consult your physician.
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