Basal metabolic rate or BMR is the minimum calorific requirement needed to sustain life in a resting individual.
 
In order to calculate your daily calorie needs, you would have to determine the basal metabolic rate (BMR) using multiple factors such as your height, weight, age as well as gender, as well as then multiply the BMR by an activity factor. This shall also determine your total daily energy expenditure (calories). The calculation method used is the Harris Benedict formula as well as the particulars are given below.
 
 
Method For Calculation
 
The Harris-Benedict Formula
The Harris Benedict equation is a calorie formula using the variables of height, weight, age, as well as gender to calculate basal metabolic rate (BMR). Since, as a philosophy, the leaner bodies require more calories than less leaner ones, this equation shall be very accurate in an estimated all cases. However, discrepancies may occur on behalf of the very muscular (Harris-Benedict shall under-estimate calorie needs) as well as the very fat (Harris-Benedict shall over-estimate calorie needs).
 
 
 STEP 1
 
Formula For BMR ( WOMAN)
BMR = 655 + (9.6 X weight in kilos) + (1.8 X height in cm) - (4.7 X age in years).
 
Formula for BMR (MAN)
BMR = 66 + (13.7 X weight in kilos) + (5 X height in cm) - (6.8 X age in years)
 
1. Example to calculate BMR (for women)
a. You are 32 years old woman.
b. You are 5 feet 4 inches tall (162.5 cm) 
(Note-1 foot = 12 inches as well as 1 inch = 2.54 cm, 
so 5 feet 4 inches = 5x 12 + 4=64 inches = 64x 2.54 = 162.5cms)
 
c. Your weight is 185 pounds (84 kilos)- (1 kilogram = 2.2 lbs.)
 
Therefore, your BMR is 655 + (806) + (291) - (150) = 1602 calories
 
2. Example to calculate BMR (for men) 
a. You are 25 years old man.
b. You are 6 feet tall or 182.8cms
c. Your weight is 220 pounds or 100 kilos
Your BMR is 66 + (1370) + (914) - (170) = 2180 calories
 
 
 
 
STEP 2
To determine your total daily calorie needs, now multiply your BMR by the appropriate activity factor, as follows:
 
a) If you are Sedentary - little or no exercise
Calorie-Calculation = BMR X 1.2 
 
b) If you are Lightly Active (light exercise/sports 1-3 days/week)
Calorie-Calculation = BMR X 1.375 
 
c) If you are Moderately Active (moderate exercise/sports 3-5 days/week)
Calorie-Calculation = BMR X 1.55 
 
d) If you are Very Active  (hard exercise/sports 6-7 days/week)
Calorie-Calculation = BMR X 1.725 
 
e) If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training)
Calorie-Calculation = BMR X 1.9 
 
 Example to calculate Total daily calorie needs
 
If you are sedentary, multiply your BMR (1602) by 1.2 = 1922
Your total daily calorie requirement is thus 1922 calories.
This is the total number of calories you require in order to MAINTAIN your current weight.
 
If you consume more than 1922 calories as well as fail to burn the difference, you shall hold the risk of gaining weight. To learn more about the different stages of being overweight, read on the forthcoming section on ‘Overweight Facts’
 
 
 
 
 
 
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