The Harris-Benedict formula uses the factors of height, weight, age, and sex to determine basal metabolic rate (BMR). This makes it more accurate than determining calorie needs based on total bodyweight alone. The only variable it doesn't take into consideration is lean body mass.
This equation will be very accurate in all but the extremely muscular (will underestimate caloric needs) and the extremely overfat (will overestimate caloric needs).
Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years) Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years)
Note: 1 inch = 2.54 centimeters 1 kilogram = 2.2 lbs.
You are male
You are 30 yrs old
You weigh 172 lbs. (78 kilos)
Your BMR = 66 + 1068 + 863.6 - 204 = 1793 calories/day
Once you know your BMR, you can calculate TDEE by multiplying your BMR by the following activity factor.
Sedentary Lightly active Mod. active Very active Extr. Active
= BMR X 1.2 = BMR X 1.375 = BMR X 1.55 = BMR X 1.725 = BMR X 1.9
(little or no exercise, desk job) (light exercise/sports 1-3 days/wk) (moderate exercise/sports 3-5 days/wk) (hard exercise/sports 6-7 days/wk) (hard daily exercise/sports & physical job or 2 X day training, marathon, football camp, contest, etc.)
Continuing with the previous example: Your BMR is 1793 calories per day
Your activity level is moderately active (work out 3-4 times per week)
Your activity factor is 1.55
Your TDEE = 1.55 X 1793 = 2779 calories/day
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