"How many calories do I need?"
The Harris Benedict Equation is based on scientific studies on energy balance and can be used to estimate daily calorie needs.
This equation takes into account age, gender, height, and weight -- all of which influence the number of calories your body burns on a daily basis.
This equation takes into account age, gender, height, and weight -- all of which influence the number of calories your body burns on a daily basis.
This calculation provides you with your basal metabolic rate, or BMR. BMR is the number of calories you would burn if you spent an entire day completely at rest.
Since this figure does not account for day-to-day activity or exercise, you need to multiply your BMR by one of the following activity factors to get a better picture of your calorie needs:
Since this figure does not account for day-to-day activity or exercise, you need to multiply your BMR by one of the following activity factors to get a better picture of your calorie needs:
BMR x activity factor = an estimate of how many calories you need per day.
Keep in mind that this is only an estimate; you may need to adjust 100-200 calories in either direction until you find a level where your weight is maintained.
If your goal is to gain one pound per week: add 500 calories
(BMR x activity factor) + 500 = calories needed per day
If your goal is to lose one pound per week: subtract 500 calories
(BMR x activity factor) - 500 = calories needed per day
For healthy, sustainable weight loss or weight gain, aim for no more than 1-2 pounds per week. Physical activity and healthy eating habits are both essential for achieving and maintaining a healthy weight!
Achieving a healthy weight is more than just counting calories. Click here to learn strategies for listening to your body and eating intuitively.
Keep in mind that this is only an estimate; you may need to adjust 100-200 calories in either direction until you find a level where your weight is maintained.
If your goal is to gain one pound per week: add 500 calories
(BMR x activity factor) + 500 = calories needed per day
If your goal is to lose one pound per week: subtract 500 calories
(BMR x activity factor) - 500 = calories needed per day
For healthy, sustainable weight loss or weight gain, aim for no more than 1-2 pounds per week. Physical activity and healthy eating habits are both essential for achieving and maintaining a healthy weight!
Achieving a healthy weight is more than just counting calories. Click here to learn strategies for listening to your body and eating intuitively.
Reference:
- Physical Activity and Controlling Weight, 2005. Kansas State University PAC-CATS website. http://www.k-state.edu/paccats/Contents/PA/control.htm. Updated 2005.