Calories are on the mind of nearly every health conscious eater. When we exercise, the number of calories we burn is almost always considered. Knowing the number of calories you burn is a useful tool. Using your height and weight you can find your basal metabolic rate, an estimation of the number of calories you burn in a day.
Basal Metabolic Rate
Basal Metabolic Rate, or BMR, is a basic predictor of calories burned per day, given a person's height and weight, age and gender. BMR calculates the number of calories the body burns when completing its most basic respiratory, circulatory and cognitive functions. In general, a person's metabolic rate diminishes with age. Calculating your BMR will give you a foundation for determining the number of calories you burn in one day.
Equations
Different equations for men and women exist because of their differing rates of metabolic activity. Your body's metabolism, or the rate at which it breaks down and uses energy, is dependent on several chemical reactions, many of which are different between men and women.
Women: BMR = 655 + ( 4.35 x Weight in pounds ) + ( 4.7 x Height in inches ) - ( 4.7 x Age in years )
Men: BMR = 66 + ( 6.23 x Weight in pounds ) + ( 12.7 x Weight in inches ) - ( 6.8 x Age in years)
Harris Benedict Equation
The Harris Benedict Equation is used to adapt the basic BMR equation to find a more accurate calculation for calories burned. BMR calculates calories burned in one day at rest; it does not take into account activities or exercise. The Harris Benedict Equation uses your BMR and an activity multiplier to find find calories burned. The activity multipliers allow for various activity levels, from little or no exercise up to frequent strenuous exercise.
Weight Management
Your BMR, combined with the Harris Benedict Equation, is a useful tool when planning a weight management program. Your adjusted BMR is the number of calories your body needs to maintain its current weight. Your caloric intake, in relation to your caloric needs, makes up the basic principles of weight loss and gain. If you exceed your daily caloric needs, you will gain weight. If you eat fewer calories than your body requires, you will lose weight.
Considerations
Calculating calories burned based on your height and weight alone contributes a very basic idea of your own body's requirements. Though the Harris Benedict Equation makes these calculations more realistic, they are only capable of estimating your body's caloric requirements. Individual differences in metabolic rates can vary widely based on multiple factors including stress levels, health, diet and pregnancy. Always use calorie calculators with caution and talk with your doctor about any diet plans or weight management goals.
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