Fitness | Fitness Training Tips

Harris Benedict Formula

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

1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
3. If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

Here’s how to figure out your BMR:

English BMR Formula Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )   Metric BMR Formula Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - ( 6.8 x age in years )

Another method

Mifflin-St. Joer equation. Weight in pounds must be converted to kilograms by dividing weight in pounds by 2.2. Height must be changed to centimeters by multiplying inches by 2.54. Plug your height and weight into the basic equation:

9.99 x weight + 6.25 x height - 4.92 x age.

Men then add 5; women subtract 161.

The total is your approximate calories per day for resting metabolic rate. The RMR for a 40-year-old man who weighs 190 lbs and is 6'1" is 1800 calories per day. A 25-year-old woman who is 5'6" and 140 pounds has a basic calorie requirement of 1380. Because the equation is not completely accurate, real RMR may be slightly lower or higher.

In addition to the RMR calories, each person needs additional calories for daily activities and exercise. A sedentary person will need fewer calories than an active person.

Here’s a very simple method to get a caloric need:

The Quick Method calculation is as follows:

BMR = body weight in lbs x 15 to 16 calories
Lose Weight = body weight in lbs x 12 to 13 calories
Gain Weight = body weight in lbs x 18 to 20+ calories

Or

Fat loss = multiply your bodyweight in pounds with 12 calories (12 x lb).

Maintenance = multiply your bodyweight in pounds with 15 calories (15 x lb).

in great health and happiness

Scott White
Personal Power Training
Professional Fitness Trainer

B.S. in Kinesiology
480-628-1607
swhite@personalpowertraining.net

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