Calorie Intake Calculation

I used the Harris Benedict Equation for this project to calculate my caloric needs. The formula determines my basal energy requirements, which is the energy required to maintain your current weight without exercise.

There's 3 simple steps to this, so let's get it started!

STEP 1


For Women = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

For Men = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)

EXAMPLE :
I am 29-years old who is 5'8" who is 99.2kgs (multiply 2.2 to get pounds), equation should be :-

66 + (6.23 x 218.24) + (12.7 x 68) - (6.8 x 29)

66 + (1359.6) + (863.6) - (197.2) = 2092 cal

Don't worry it's not as hard as you think it is, give it a few tries :)



STEP 2


Now take your number and multiply by the level of exercise below

x 1.2 = No exercise
x 1.375 = Light exercise (1 to 3 days a week)
x 1.55 = Moderate exercise (3 to 5 days a week)
x 1.7 = Hard exercise (6 to 7 days a week)

Taking my number of 2092 I'm going to multiply it with 1.55 at this early stage of my workout.

Taking my total to 3242.6




STEP 3


The new number that you now have will tell you your calorie needs for weight maintenance. In this third step, you'll just adjust this number up or down, depending on your weight loss or gain goals.

For weight lost = subtract 500 calories per day from step 2 total

For weight maintenance = do nothing and just the number from step 2

For weight gain = add 300 calories per day  to your number from step 2

For my goals of losing weight I'll subtract 500 calories from my total :-
3242.6 - 500 = 2742.6 cal




So there you go folks. Hope this post will help you on achieve your goals! Any feedback will be cool so comment away!

-RY-