Harris-Benedict Formula

1. Calculate your BMR (basal metabolic rate):

• 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 years )

2. Multiply your BMR by the appropriate activity factor, as follows:

•    Sedentary (little or no exercise): BMR x 1.2
•    Lightly active (light exercise/sports 1-3 days/week): BMR x 1.375
•    Moderately active (moderate exercise/sports 3-5 days/week): BMR x 1.55
•    Very active (hard exercise/sports 6-7 days a week): BMR x 1.725
•    Extra active (very hard exercise/sports & physical job or 2x training): BMR x 1.9