The amount of calories you need depends on five factors: your height, weight, age, activity level and weight loss/gain goals. Therefore, each individual has slightly different calorie requirements. To calculate your personal calorie plan, use the time tested Harris-Benedict equation by following these five steps. This equation, developed in 1920, has been used for nearly a century to determine individual's Basal Metabolic Rate, the amount of calories needed to sustain the body functions without exercise.
Step 1
Start calculating your BMR. For men, multiply your weight in pounds by 6.23 and record the resulting number. Next, multiply your height in inches by 12.7 and record the result. Finally, multiply your age in years by 6.76 and again, record.
For women, multiply your weight in pounds by 4.35 and record the resulting number. Then, multiply your height in inches by 12.7. Lastly, multiply your age in years by 4.7, recording all results.
Step 2
Plug in your information to these equations. For men: 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.76 x age in years ). For women: 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years ).
Step 3
Complete the BMR calculation. For both men and women, add your first two numbers together. Then, subtract your last number. Finally, for men, add 66 and for women, add 655. The result of the number crunching you've just completed is your basal metabolic rate (BMR).
Step 4
Adjust your BMR for exercise level. Little to no exercise, daily calories needed = BMR x 1.2 Light exercise (1-3 days per week), daily calories needed = BMR x 1.375. Moderate exercise (3-5 days per week), daily calories needed = BMR x 1.55. Heavy exercise (6-7 days per week), daily calories needed = BMR x 1.725.
Very heavy exercise (twice per day, extra heavy workouts), daily calories needed = BMR x 1.9.
Step 5
Allow for weight loss or weight gain. If you wish to maintain your same weight, there is no need to complete this step. To lose weight at a healthy rate of one pound per week, subtract 500 calories from your daily need. To gain weight, do the opposite; add 500 calories to your daily calorie requirement.
Step 6
Record calorie intake. Use a journal to record the food you eat and its calorie content for a twenty-four hour period. Compare the calories you ate to the calories you calculated and adjust your diet accordingly.
Tips and Warnings
- Avoid wasting some of your allowed calories on sugary foods with "empty calories," calories without healthy nutrients. Stretch calories and fill up with vegetables, fruits and whole grains.
- Pregnant and breastfeeding women require extra calories and should follow the advice of their health care provider when determining calorie needs.
Things You'll Need
- Calculator
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