The Harris Benedict Equation is a formula that uses your BMR and then applies an activity factor to determine your total daily energy expenditure (calories). The only factor omitted by the Harris Benedict Equation is lean body mass. Remember, leaner bodies need more calories than less leaner ones. Therefore, this equation will be very accurate in all but the very muscular (will under-estimate calorie needs) and the very fat (will over-estimate calorie needs).
To determine your total daily calorie needs, 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 moderatetely active (moderate exercise/sports 3-5 days/week)
: Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week)
: Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training)
: Calorie-Calculation = BMR x 1
Total Calorie Needs Example:
If you are sedentary, multiply your BMR (1824) by 1.2 = 2188.8. This is the total number of calories you need in order to maintain your current weight.
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