"Calorie" refers to a unit of energy that your body uses to maintain body function. When you consume food you don't consume literal calories, but rather substances like proteins, fats and carbohydrates, which your body converts into caloric energy. Your basal metabolic rate is the minimum number of calories your body burns naturally every day. Multiplying this number by a value from the Harris Benedict Equation helps account for extra calories burned through activity and exercise. Once you know your total calories burned per day, you can choose how many to consume based on your weight management goals.
Step 1
Calculate your basal metabolic rate, or BMR, by plugging your age, height and weight into one of the following equations based on gender. For females, BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years ). For males, BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in years ).
Step 2
Multiply your BMR by one of the following Harris Benedict Equation values depending on your average activity level. For little to no exercise, multiply by 1.2. For light exercise 1 to 3 days per week, multiply by 1.375. For exercise 3 to 5 days per week, multiply by 1.55. For exercise 6 to 7 days per week, multiply by 1.725. For exercise 7 days per week and a physically active occupation, multiply by 1.9.
Step 3
Consume an equal amount of calories to the answer you found in the previous step if you want to maintain your current weight. If you want to lose 1 lb. per week, consume 500 fewer daily calories than your answer. To lose 2 lbs. per week, cut your intake requirement by 1,000 daily calories.
Tips and Warnings
- You can count calories by using the nutrition labels, which the FDA requires to be present on all packaged foods. Make sure to take into account serving sizes when calculating calories based on the nutrition label information.
- Consult your doctor before starting a new diet to discuss your goals and methods.
Member Comments