Harris Benedict Equation – Determining Your Caloric Needs

1. Determine your basal energy requirements (energy required to maintain your current
weight without exercise) by using the following formula

For Women:

655+ (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)

655+513.3+296.1-197.4=

For Men:

66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)

2. Take that number and multiply it by the level of exercise listed below:

Exercise Factor Category Explanation

1.2 Sedentary Little or no exercise
1.375 Lightly Active Light exercise (1 to 3 days/week)
1.55 Moderately Active Moderate exercise (3 to 5 days/week)
1.7 Very Active Hard exercise (5 to 7 days/week)
1.9 Extremely Active Hard daily exercise and/or a physical job

** Programs like Insanity, P90X, TurboFire would put you in the Moderate to Very Active
category **

This number will tell you your calorie needs to maintain your weight.

3. Now, adjust that number based on your weight loss/gain goals:

a. If you want to lose weight, subtract 500 calories per day from your number in #2
b. If you want to maintain your weight, just use the number you obtained in #2
c. If you want to gain weight, add 250 to 300 calories per day to your number in #2

This information is just a guideline. Adjust your caloric intake based on how your body reacts to
the amount you’ve been taking in.

Based on information taken from Insanity© Elite Nutrition