The amount of calories you consume is related to your metabolic rate and level of exercise. Used in tandem, your basal metabolic rate and the Harris Benedict equation are excellent tools for determining caloric needs. Once you know how many calories you need, you can use that information to develop a successful weight management program.
Basal Metabolic Rate
Your basal metabolic rate, or BMR, is your baseline metabolic function. BMR is quantified in calories and establishes the number of calories needed, per day, to maintain all your most essential body functions including respiration, circulation and cellular function. BMR is determined using information about your gender, age, weight and height. There are several online BMR calculators that will give you BMR values based on your individual statistics.
Harris Benedict Equation
According to the MayoClinic.com, BMR only accounts for about 60 to 75 percent of your total daily caloric expenditure because it does not account for activity or exercise. The Harris Benedict equation offers several values you can use to estimate a more accurate daily caloric expenditure value. By multiplying your BMR by one of the Harris Benedict equation values, ranging from 1.2 to 1.9 depending on your frequency and intensity of exercise, you can get your complete total daily caloric expenditure.
Weight Management
Once you have your total daily calories burned, you can better asses how many calories you should consume. Successful weight management is based on relationship between calories burned and calories consumed. If you want to maintain your current weight, consume the same amount of calories as determined by your BMR and the Harris Benedict value that matches your level of exercise If you want to lose weight, eat fewer calories than you burn. MedlinePlus recommends cutting 500 calories from your daily diet to lose one pound per week.
Considerations
The more you exercise, the more calories you will burn. While the Harris Benedict equation is a fairly good measurement of calories burned through exercise, there are more accurate measurement tools. Consider investing in a heart rate monitor that includes a calorie counter. With a calorie counter you can find out the exact number of calories you burn through your specific exercise routine and add them to your BMR, instead of using the Harris Benedict equation.
Member Comments