Harris-Benedict Formula

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. 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 under-estimate calorie needs) and the very fat (Harris-Benedict will over-estimate calorie needs).

Two Steps to Determine Daily Calorie Needs

• First, determine your BMR.
• Second, apply the Activity Multiplier.

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).

Notes:
1 inch = 2.54 cm.
1 kilogram = 2.2 lbs.

Harris Benedict Formula for Women - 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

Harris Benedict Formula for Men STEP 1

BMR = 66 + (13.7 x weight in kilos) + (5 x height in cm) - (6.8 x age in years)

Notes:
1 inch = 2.54 cm.
1 kilogram = 2.2 lbs.

Harris Benedict Formula 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