Every body is unique, and no two people will react the same to the same caloric intake. Finding out how many calories you need to eat daily can be quite confusing. Although it is not the most accurate, the Harris-Benedict Equation is most commonly used. The major flaw is that it does not take into account individual genetic factors that can greatly influence your metabolism. However, it is the cheapest and easiest way to determine approximately how many calories your body needs.
The Harris-Bendict Equation
Step 1
Calculate your Basal Metabolic Rate (BMR) using the Harris-Benedict Equation for both women and men.
Women: BMR = 655 + (4.35 X wt in pounds) + (4.7 X ht in inches) - (4.7 X age) or
655 + (9.6 X (wt in kg) + (1.8 X ht in cm) - (4.7 X age)
Men: BMR = 66 + (6.23 X wt in pounds) + (12.7 X ht in inches) - (6.8 X age) or
66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age)
Step 2
Determine your Activity Factor (AF). This number will be 1.2 if you are sedentary; 1.375 for lightly active (light exercise 1-3 times per week); 1.55 for moderately active (moderate exercise 3-5 times per week); 1.725 for very active (intense exercise 6-7 times per week); and 1.9 for people who are extremely active (physical job and/or intense exercise more than once a day).
Step 3
Calculate your Total Energy Expenditure (TEE). This can be shown as the equation BMR X AF = Total Enegy Expenditure (TEE). TEE is the amount of calories that you would need to maintain your current weight.
Step 4
To lose weight, decrease your TEE by 500 calories. To gain weight you would add 500 calories.
Tips and Warnings
- Remember that the Harris-Benedict is just an approximation. It does not take into account individual metabolic differences. Your lean body mass as well as other genetic factors will influence your caloric intake. Although quite costly, there are tests that use more sophisticated pieces of equipment to determine you energy needs.
- A safe weight loss is 1-2 pounds per week. It takes 3,500 calories to equal one pound.
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