Tags: BMI, Harris Benedict formula, weight loss

The Harris Benedict equation is a calorie formula using the variables of height, weight, age, and gender to calculate basal metabolic rate (BMR). This is more accurate than calculating calorie needs based on total body weight alone. The only factor it omits is lean body mass and thus the ratio of muscle-to-fat a body has.

Remember, leaner bodies need more calories than less leaner ones. Therefore, this equation will be very accurate in all but the very muscular (Harris Benedict will underestimate calorie needs) and the very fat (Harris Benedict will over-estimate calorie needs).

**Harris Benedict formula for Women – STEP 1**

BMR = 655 + (9.6 X weight in kilos) + (1.8 X height in cm) – (4.7 X age in years).

Don’t forget: 1 inch = 2.54 cm and 1 kilogram = 2.2 lbs.

Example of BMR

You are 25 years old, 5 feet 3 inches tall (162 cm), your weight is 150 pounds (68 kilos).

Using the harris benedict formula for women: 655 + (9.6*84) + (1.8*16) – (4.7*25) => Your BMR is 1373 calories.

**Harris Benedict Formula for Women: step 2**

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as followed:

· If you are Sedentary – little or no exercise

Calorie-Calculation = BMR X 1.2

· If you are Lightly Active (light exercise/sports 1-3 days/week)

Calorie-Calculation = BMR X 1.375

· If you are Moderately Active (moderate exercise/sports 3-5 days/week)

Calorie-Calculation = BMR X 1.55

· If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week)

Calorie-Calculation = BMR X 1.725

· If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training)

Calorie-Calculation = BMR X 1.9

Total Calorie Needs Example

If you are very active, you will need to multiply your BMR of 1373 (see above) with 1.725.

1373*1.725 = 2368 calories.

Therefore you need 2368 calories to maintain your current weight.

**Harris Benedict Formula for Men**

formula: BMR = 66 + (13.7 X weight in kilos) + (5 X height in cm) – (6.8 X age in years)

Don’t forget 1 inch = 2.54 cm and 1 kilogram = 2.2 lbs.

Example

You are 28 years old, you are 5”9 feet tall (180 cm), Your weight is 200 pounds (91 kg).

Using the harris benedict method for men: 66 + (13.7*91) + (5*180) – (6.8*28) ==> Your BMR is 2022 calories.

**Harris Benedict method for Men: step 2**

To determine your total daily calorie needs, now multiply your BMR by the appropriate activity factor, as follows:

· If you are Sedentary – little or no exercise

Calorie-Calculation = BMR X 1.2

· If you are Lightly Active (light exercise/sports 1-3 days/week)

Calorie-Calculation = BMR X 1.375

· If you are Moderately Active (moderate exercise/sports 3-5 days/week)

Calorie-Calculation = BMR X 1.55

· If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week)

Calorie-Calculation = BMR X 1.725

· If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training)

Calorie-Calculation = BMR X 1.9

Example

If you are extra active, multiply your BMR of 2022 (see above) by 1.9 = 3842.4 calories

This means that you need 3842.4 calories to maintain your weight.

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