Harris Benedict Equation for Maintenance

SiltyPigeon

I found this out on the internet while researching maintenance calories. I found it really interesting so I though I would share:

The Harris Benedict Equation 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)

Harris Benedict Formula
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

I found this here...
http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/
There is a lot of interesting information on the site.

JMCade

thanks for posting!

TrainingWithTonya

This is one of the formulas I've been taught in my Exercise Physiology bachelors and Nutrition minor programs. One thing I will add is that for weight loss, I've been taught to subtract no more then 20% of total calories. So, if you figure your BMR at 1200 and activity level as sedentary to multiply by 1.2 to get a 1440 calorie per day total energy expenditure, then you should only have a 288 calorie per day deficit (1440 x 0.2 = 288; 1440 - 288 = 1152 minimum calorie intake). And with this formula you should also add in exercise calories that aren't considered part of your normal daily activity where you determine that activity factor. So, if the same person were to do a workout that burned 300 calories, they should add that to the 1440 and subtract no more then 20% from the total. 1440 + 300 = 1740 x 0.2 = 348 max deficit; 1740 - 348 = 1392 minimum calorie intake.

SiltyPigeon

This is one of the formulas I've been taught in my Exercise Physiology bachelors and Nutrition minor programs. One thing I will add is that for weight loss, I've been taught to subtract no more then 20% of total calories. So, if you figure your BMR at 1200 and activity level as sedentary to multiply by 1.2 to get a 1440 calorie per day total energy expenditure, then you should only have a 288 calorie per day deficit (1440 x 0.2 = 288; 1440 - 288 = 1152 minimum calorie intake). And with this formula you should also add in exercise calories that aren't considered part of your normal daily activity where you determine that activity factor. So, if the same person were to do a workout that burned 300 calories, they should add that to the 1440 and subtract no more then 20% from the total. 1440 + 300 = 1740 x 0.2 = 348 max deficit; 1740 - 348 = 1392 minimum calorie intake.

THANKS!!! This is also very helpful! :flowerforyou: