Inspired by Strength, Driven by Fat Loss!
How to determine your daily calorie intake?
Knowing how many calories you need to consume each day may be helpful for losing, gaining, or maintaining weight. One way to determine this is with a technique called the Harris-Benedict formula, which is one method used to estimate your basal metabolic rate (BMR).
By definition, BMR is your rate of metabolism (the conversion of calories and oxygen to energy) at rest. It is the minimum level of energy required to sustain vital functions such as breathing, digestion, and circulation. The Harris-Benedict formula is often used to assist weight loss by ensuring that you reduce the intake of calories below what you need to maintain weight.
Calculating Your Daily Calories
The Harris-Benedict formula is used to describe your basal metabolic rate (BMR) as a numeric value. Your BMR is determined by your sex, age, and body size, and calculating this number tells you how about how many calories you burn just being alive and awake.1
The formula for the BMR is quite complex.
Step 1: Calculate Your BMR
- For women, BMR = 655.1 + (9.563 x weight in kg) + (1.850 x height in cm) - (4.676 x age in years)
- For men, BMR = 66.47 + (13.75 x weight in kg) + (5.003 x height in cm) - (6.755 x age in years)
Once you get out of bed and begin to move around, you will need to adjust this figure as you expend more energy. This value, called active metabolic rate (AMR), is calculated by multiplying your BMR by an assigned number representing the various activity levels. This number ranges from 1.2 for being sedentary up to 1.9 for being very active.
Calculate your AMR by multiplying your BMR and by your current level of activity.
Step 2: Calculate Your AMR
- Sedentary (little or no exercise): AMR = BMR x 1.2
- Lightly active (exercise 1–3 days/week): AMR = BMR x 1.375
- Moderately active (exercise 3–5 days/week): AMR = BMR x 1.55
- Active (exercise 6–7 days/week): AMR = BMR x 1.725
- Very active (hard exercise 6–7 days/week): AMR = BMR x 1.9
Your AMR represents the number of calories you need to consume each day to stay at your current weight. If you want to lose weight, you need to increase your level of physical activity or decrease your caloric intake by eating less.