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

3. Your final number is the approximate number of calories you need each day to maintain your weight.

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