According to the National Health and Nutrition Examination Survey (NHANES) from 2001 to 2004, more than two-thirds of American adults are either overweight or obese. Obesity results from a simple surplus of calories-- you eat more calories than your body can use. There are a number of ways to determine how many calories you need based on your lifestyle but one of the most popular is the Harris-Benedict formula.
Step 1
Remove your clothing and weigh yourself to the closest half-pound. For best results weigh yourself in the morning before breakfast. When doing follow-up measurements, weigh yourself at the same time in the morning using the same scale. Have a friend assist you with measuring your height.
Step 2
Calculate your basal metabolic rate using the Harris-Benedict formula, based on total weight. For men, the formula is:
BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years)
One kilogram equals 2.2 pounds. One inch equals 2.54 inches.
Step 3
Calculate your basal metabolic rate using the following equation, if you're a woman:
BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years)
For example, a 30 year old female who is 167.7 cm and 54.5 kilograms would calculate her BMR as:
BMR = 655 + 523 + 302 - 141 = 1339 calories/day
Step 4
Multiply your BMR by your activity multiplier:
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)
For example, a moderately active woman using the same woman with a BMR of 1339 = 2075.45 calories.
Tips and Warnings
- Weigh yourself in the morning when you're at your lightest. Use the same scale each time you weigh yourself.
- Avoid drinking large quantities of water before weighing yourself.
Things You'll Need
- Bathroom scale
- Measuring tape
- Pad and pencil
- Hand calculator
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