Calories provide the body with fuel and energy for daily activities and exercise. Your daily caloric needs are based upon your current weight, height, age, gender and activity level. Determine your body's Basal Metabolic Rate (BMR) and you will learn how many calories your body needs just to breathe throughout the day. Add your physical activity level to the equation to establish your total daily caloric needs and make sure you are providing your body with its optimum amount of fuel.
BMR
Step 1
Women should insert pertinent information into the following formula for BMR:
655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
Step 2
Men should insert pertinent information into the following formula for BMR:
66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)
Step 3
For example, a woman who is 150 pounds, 61 inches and 30 years old would complete the formula as follows:
655 + 652.5 + 286.7 - 141 = 1,453.2
The woman's BMR is 1,453. 2 calories
Daily Caloric Needs: Harris Benedict Equation
Step 1
Use your BMR and your current exercise activity level to determine how many calories your body needs on a daily basis. Use the formula's activity ranking to determine your needs. If you lead a sedentary lifestyle and do not engage in physical exercise, multiply 1.2 x BMR. For example, assume that the same woman mentioned before leads a sedentary lifestyle. Her daily caloric needs are 1,743.84 (1.2 x 1,453.2).
Step 2
If you participate in light exercise one to three days a week, multiply 1.375 x BMR.
Step 3
If you are participate in moderate exercise three to five times a week, multiply 1.55 x BMR.
Step 4
If you participate in intense exercise six to seven days a week, multiply 1.725 x BMR.
Step 5
If you exercise intensely six to seven days a week and are physically active at work, multiply 1.9 x BMR.
Tips and Warnings
- The Harris Benedict Formula does not take lean mass into account. The fitter a person is, the more calories he will need throughout the day. Contact a registered dietitian for a more detailed caloric analysis.
- Daily caloric intake should not go below 1,200 calories. A diet with fewer than 1,200 calories may not provide the body with the nutrition it needs to be healthy.
Things You'll Need
- Calculator
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