The Harris-Benedict equation (also called the Harris-Benedict principle) is a method used to estimate the daily calorie requirements of an individual using their basal metabolic rate or BMR.[1] The estimated value is then multiplied by a number that corresponds to the person's activity level. The resulting number is the recommended daily calorie intake to maintain current weight. The equation does not take into account calories burned by existing large amounts of muscle mass, nor does it account for the additional calories provided by excess body fat—so the equation is more effective for individuals at an ideal body weight or close to it[2]. The Harris Benedict equation may be used to assist weight loss—by reducing the calorie intake to a number below the outcome of the equation.
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The following table enables calculation of an individuals Basal Metabolic Rate (BMR).
| BMR calculation for men | BMR = 66 + ( 13.7 x weight in kg ) + ( 5 x height in cm ) - ( 6.76 x age in years ) |
| BMR calculation for men | BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.76 x age in years ) |
| BMR calculation for women | BMR = 655 + ( 9.6 x weight in kg ) + ( 1.8 x height in cm ) - ( 4.7 x age in years ) |
| BMR calculation for women | BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years ) |
The following table enables calculation of an individuals recommended daily calorie intake to maintain current weight:
| Little to no exercise | Daily calories needed= BMR x 1.2 |
| Light exercise (1-3 days per week) | Daily calories needed= BMR x 1.375 |
| Moderate exercise (3-5 days per week) | Daily calories needed= BMR x 1.55 |
| Heavy exercise (6-7 days per week) | Daily calories needed= BMR x 1.725 |
| Very heavy exercise (twice per day, extra heavy workouts) | Daily calories needed= BMR x 1.9 |
Using the formulae above, a 24 year old, 175lb male who is 5'11 would have a BMR of 1894.75. If he exercised moderately, he would multiply his BMR by his activity level (1894.75 x 1.55) to determine daily calorie requirements , which would be 2937 calories per day to keep his weight at 175. This may seem like a high calorie intake- but his activity level accounts for the excess food intake. This individual would exercise normally but not lose weight. The same individual without the exercise routine would only be able to consume 2273 calories per day without gaining weight. The US Department of Health and Human Services Daily Value Guidelines provides figures that support the above example[3].
Using the Harris-Benedict Equation, individuals can take a mathematical approach to weightloss. There are 3500 calories in 1lb of body fat. Using the Harris Benedict Principle, if someone has a daily allowance of 2500 calories, but they reduce their intake to 2000, then the calculations show a 1 pound loss every 7 days.
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