Caloric needs are dependant upon age, gender, weight, height and activity level. One must also decide if they want to lose, maintain or gain weight. There are two calculators used to determine the number of calories needed. The first is to determine ones resting metabolism, referred to as Basal Metabolic Rate (BMR). The second calculator, called the Harris-Benedict equation, is necessary because the BMR equation only calculates what is needed to maintain life with absolutely no activity.
Step 1
Calculate your BMR. Because every person is different, the number of calories one needs is going to differ as well. Enter your height, weight and age into the equation below. By determining your BMR you can determine the minimum amount of calories you need per day to maintain your weight should you be bedridden.
Step 2
Determine how active you are throughout the day. The Harris-Benedict equation uses the following criteria for activity: a sedentary person gets little or no exercise. A lightly active person participates in light exercise or sports one to three times per week. A moderately active person performs moderate intensity exercise or sports three to five times per week. A very active person is involved in hard exercise or sports six to seven times per week. An extra active person completes very hard exercise or sports and has a physical job every day, or trains two times a day.
Step 3
Multiply your BMR by the appropriate activity factor. Sedentary = BMR * 1.2; Lightly active = BMR * 1.375; Moderately active = BMR * 1.55; Very active = BMR * 1.725 Extra active = BMR * 1.9. The Harris Benedict equation does not factor in lean body mass; therefore, this equation is inaccurate for those who are very muscular or very fat.
Tips and Warnings
- Men: BMR = 66 + (6.23 * weight in pounds) + (12.7 * height in inches) -- (6.8 * age in years). Women: BMR = 655 + (4.35 * weight in pounds) + (4.7 * height in inches) -- (4.7 * age in years).
Things You'll Need
- Calculator
- Weight scale
- BMR formula
- Harris-Benedict Equation
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