What is the Harris Benedict Calculator?

The Harris Benedict Calculator 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).

This is how you use the calculator to lose weight:

Calculate your Basal Metabolic Rate (BMR) using one of the equations below:

Men (Imperial Units/United States): BMR = 66 + ( 6.23 x weight in pounds ) + (12.7 x height in inches ) – ( 6.76 x age in years ) = ________

Men (Metric Units): BMR = 66 + ( 13.7 x weight in kg ) + ( 5 x height in cm ) – ( 6.76 x age in years ) = ________

Women (Imperial Units/United States): BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years ) = ________

Women (Metric Units): BMR = 655 + ( 9.6 x weight in kg ) + ( 1.8 x height in cm ) – ( 4.7 x age in years ) = ________

 

Determine your current fitness level:

Sedentary: little or no exercise

Lightly Active: light exercise/sports 1-3 days/week

Moderately Active: moderate exercise/sports 3-5 days/week

Very Active: hard exercise/sports 6-7 days a week

Extra Active: very hard exercise/sports & physical job or 2x training

 

Calculate the number of calories that you require in a day based on BMR and fitness level:

 Sedentary:  Daily calories needed= BMR x 1.2    = __________

Lightly Active: Daily calories needed= BMR x 1.375  = __________

Moderately Active:  Daily calories needed= BMR x 1.55  = __________

Very Active: Daily calories needed= BMR x 1.725    = __________

Extra Active:  Daily calories needed= BMR x 1.9  = __________

 

Compare. Use a journal to track your calorie intake against your actual weight – this is really the only way to know for sure!