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Harris Benedict formulas!
02-12-2010, 02:41 PM
#1
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Harris Benedict formulas!
Harris Benedict Formula for Calorie Calculations:
“The Harris Benedict equation is a calorie formula using the variables of height, weight, age, and gender to calculate basal metabolic rate (BMR). This is more accurate than calculating calorie needs based on total body weight alone. The only factor it omits is lean body mass and thus the ratio of muscle-to-fat a body has. Remember, leaner bodies need more calories than less leaner ones. Therefore, this equation will be very accurate in all but the very muscular (Harris-Benedict will under-estimate calorie needs) and the very fat (Harris-Benedict will over-estimate calorie needs).”
That being said, there are is no concrete number of daily calorie intake your body needs, however using this formula will give you can idea of what you do need.
Harris Benedict Formula for Men
BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )
Notes:
1 inch = 2.54 cm.
1 kilogram = 2.2 lbs.
Example of BMR
You are 25 years old
You are 6 feet tall
Your weight is 220 pounds
Your BMR is 66 + (1370) + (914) - (170) = 2180 calories
THE HARRIS BENEDICT FORMULA FOR WOMEN
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
(TDEE is the same for men and women)
TDEE: Total Daily Energy Expenditure
During active physical exercise, metabolic rates can rise 10-fold or more. Several hours of hard physical exertion can double the number of calories needed per day. As you might expect, factors that affect calorie usage are intensity and duration of exercise. There are several different ways of estimating the total number of calories that you use daily.
Based on your evaluation of how much physical activity you perform daily, select the
corresponding activity multiplier from Table 3.
BMR _____ X activity multiplier (Tb 3) __________ = TDEE __________
Estimation of TDEE Activity Multiplier
TDEEsedentary = 1.2 x BMR Sedentary - television of office work
TDEElight = 1.375 X BMR Light – exercise workout or sports 1-3 days per week
TDEE moderate = 1.55 X BMR Moderate – exercise workout or sports 3-5 days per week
TDEEhigh = 1.725 X BMR High – exercise workout or sports 6-7 days per week
TDEEextreme = 1.9 X BMR Extreme – exercise workout or sports twice daily
If you want to gain body weight, you must consume more calories than you burn. One pound of body weight is roughly equivalent to 3500 calories, so eating an extra 500 calories per day will cause you to gain one pound a week. Etc….
“The Harris Benedict equation is a calorie formula using the variables of height, weight, age, and gender to calculate basal metabolic rate (BMR). This is more accurate than calculating calorie needs based on total body weight alone. The only factor it omits is lean body mass and thus the ratio of muscle-to-fat a body has. Remember, leaner bodies need more calories than less leaner ones. Therefore, this equation will be very accurate in all but the very muscular (Harris-Benedict will under-estimate calorie needs) and the very fat (Harris-Benedict will over-estimate calorie needs).”
That being said, there are is no concrete number of daily calorie intake your body needs, however using this formula will give you can idea of what you do need.
Harris Benedict Formula for Men
BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )
Notes:
1 inch = 2.54 cm.
1 kilogram = 2.2 lbs.
Example of BMR
You are 25 years old
You are 6 feet tall
Your weight is 220 pounds
Your BMR is 66 + (1370) + (914) - (170) = 2180 calories
THE HARRIS BENEDICT FORMULA FOR WOMEN
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
(TDEE is the same for men and women)
TDEE: Total Daily Energy Expenditure
During active physical exercise, metabolic rates can rise 10-fold or more. Several hours of hard physical exertion can double the number of calories needed per day. As you might expect, factors that affect calorie usage are intensity and duration of exercise. There are several different ways of estimating the total number of calories that you use daily.
Based on your evaluation of how much physical activity you perform daily, select the
corresponding activity multiplier from Table 3.
BMR _____ X activity multiplier (Tb 3) __________ = TDEE __________
Estimation of TDEE Activity Multiplier
TDEEsedentary = 1.2 x BMR Sedentary - television of office work
TDEElight = 1.375 X BMR Light – exercise workout or sports 1-3 days per week
TDEE moderate = 1.55 X BMR Moderate – exercise workout or sports 3-5 days per week
TDEEhigh = 1.725 X BMR High – exercise workout or sports 6-7 days per week
TDEEextreme = 1.9 X BMR Extreme – exercise workout or sports twice daily
If you want to gain body weight, you must consume more calories than you burn. One pound of body weight is roughly equivalent to 3500 calories, so eating an extra 500 calories per day will cause you to gain one pound a week. Etc….
02-12-2010, 02:57 PM
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My TDEE is 3,400 calories according to this math, but that's way too high for me. 3,400 calories average would make me gain a lot of weight.
11-03-2010, 05:52 PM
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This formula is a good rule of thumb type deal. It will not work for everyone but over eating and under eating can be controlled with these guide lines. Keep in mind it does not compensate for the information you are imputing. Entering your weight at higher then what is recommended as healthy will only give a result for that weight not if you want to drop.
Basically if you are overweight my a high amount this formula will not be what you are looking for.
Basically if you are overweight my a high amount this formula will not be what you are looking for.
