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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:
1.        If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
2.        If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation =
BMR x 1.375
3.        If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-
Calculation = BMR x 1.55
4.        If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation =
BMR x 1.725
5.        If you are extra active (very hard exercise/sports & physical job or 2x training) :
Calorie-Calculation = BMR x 1.9
Total Calorie Needs Example
If you are sedentary, multiply your BMR (1745) by 1.2 = 2094. This is the total number of
calories you need in order to maintain your current weight.
BMR Formulas.
The BMR formula uses the variables of height, weight, age and gender to calculate the Basal
Metabolic Rate (BMR). This is more accurate than calculating calorie needs based on body
weight alone. The only factor it omits is lean body mass and thus the ratio of muscle-to-fat a
body has. Remember, leaner bodies need more calories than less leaner ones. Therefore,
this equation will be very accurate in all but the very muscular (will underestimate calorie
needs) and the very fat (will over-estimate calorie needs).
Once you know your BMR, you can calculate your Daily Calorie Needs based on your activity
level using the Harris Benedict Equation.
English BMR Formula
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in
years
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

Metric BMR Formula
Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - ( 6.8 x age in years )


Once you know the number of calories needed to maintain your weight, you can easily
calculate the number of calories you need to eat in order to gain or lose weight:
Calorie Needs to gain weight
Once you know the number of calories you need to maintain your weight …
If you want to gain body weight, you need to consume more calories than you burn. One
pound of body weight is roughly equivalent to 3500 calories, so eating an extra 500 calories
per day will cause you to gain one pound a week.
For optimum health, if you increase your calories to gain weight then (health permitting)
gradually increase your level of physical exercise in order to maintain or increase your lean
body mass. The benefits of exercise on physical and mental health are well documented and
shouldn't be ignored.

Calorie Needs to lose weight
There are approximately 3500 calories in a pound of stored body fat. So, if you create a 3500-
calorie deficit through diet, exercise or a combination of both, you will lose one pound of
body weight. (On average 75% of this is fat, 25% lean tissue) If you create a 7000 calorie
deficit you will lose two pounds and so on. The calorie deficit can be achieved either by
calorie-restriction alone, or by a combination of fewer calories in (diet) and more calories
out (exercise). This combination of diet and exercise is best for lasting weight loss. Indeed,
sustained weight loss is difficult or impossible without increased regular exercise.
If you want to lose fat, a useful guideline for lowering your calorie intake is to reduce your
calories by at least 500, but not more than 1000 below your maintenance level. For people
with only a small amount of weight to lose, 1000 calories will be too much of a deficit. As a
guide to minimum calorie intake, the American College of Sports Medicine (ACSM)
recommends that calorie levels never drop below 1200 calories per day for women or 1800
calories per day for men. Even these calorie levels are quite low.
An alternative way of calculating a safe minimum calorie-intake level is by reference to your
body weight or current body weight. Reducing calories by 15-20% below your daily calorie
maintenance needs is a useful start. You may increase this depending on your weight loss
goals.
Body Fat Formula For Women
Factor 1        (Total body weight x 0.732) + 8.987
Factor 2        Wrist measurement (at fullest point) / 3.140
Factor 3        Waist measurement (at naval) x 0.157
Factor 4        Hip measurement (at fullest point) x 0.249
Factor 5        Forearm measurement (at fullest point) x 0.434
Lean Body Mass        Factor 1 + Factor 2 - Factor 3 - Factor 4 + Factor 5
Body Fat Weight        Total bodyweight - Lean Body Mass
Body Fat Percentage        (Body Fat Weight x 100) / total bodyweight

Body Fat Formula For Men
Factor 1        (Total body weight x 1.082) + 94.42
Factor 2        Waist measurement x 4.15
Lean Body Mass        Factor 1 - Factor 2
Body Fat Weight        Total bodyweight - Lean Body Mass
Body Fat Percentage Categories
Classification        Women (% fat)        Men (% fat)
Essential Fat        10-12%        2-4%
Athletes        14-20%        6-13%
Fitness        21-24%        14-17%
Acceptable        25-31%        18-25%
Obese        32%+        25%
For example, let's say you are a 130 pound woman with 23% body fat, and your goal is to lose
20 pounds.
Initial body fat        130 pounds x 0.23 body fat = 30 pounds body fat
Lean body mass 130 pounds total - 30 pounds fat = 100 pounds lean body mass (bones,
organs,...)
Goal        130 pounds - 20 pounds = 110 pounds
As you can see, the goal of losing 20 pounds is not realistic or healthy. At 110 pounds, this
woman still requires 100 pounds of lean body mass, but would only be carrying 10 pounds,
or only 9% body fat.
A better goal might be for the woman to reduce her body fat from 23% to 18%. In this case:
130 pounds x 0.18 = 23 pounds body fat
100 pounds lean body mass + 23 pounds body fat = 123 pounds goal weight. So, for this
individual to achieve a lean, but healthy 18% fat, she would need to lose only 7 pounds of fat,
reducing her weight from her current 130 pounds to 123 pounds. Losing more than 7 pounds
means losing lean body mass (usually metabolically-active muscle tissue), which is clearly
not desirable.
So before you decide that you need to "lose weight", remember to consider that "weight"
consists of both lean body mass and body fat. Try to keep your weight loss goals realistic,
and remember, keep the calorie-burning muscle, and lose only the fat.
What is Waist Circumference?
According to the National Institutes of Health, a high Waist Circumference (WC) is associated
with an increased risk for type 2 diabetes, dyslipidemia, hypertension and cardiovascular
disease when the BMI is between 25 and 34.9. (A BMI greater than 25 is considered
overweight and a BMI greater than 30 is considered obese.) Waist Circumference can be
useful for those people categorized as normal or overweight in terms of BMI. (For example,
an athlete with increased muscle mass may have a BMI greater than 25 - making him or her
overweight on the BMI scale - but a Waist Circumference measurement would most likely
indicate that he or she is, in fact, not overweight). Changes in Waist Circumference over
time can indicated an increase or decrease in abdominal fat. Increased abdominal fat is
associated with an increased risk of heart disease.
To determine your Waist Circumference, locate the upper hip bone and place a measuring
tape around the abdomen (ensuring that the tape measure is horizontal). The tape measure
should be snug but should not cause compressions on the skin.
Waist to Hip Ratio Chart
Male        Female        Health Risk Based Solely on WHR
0.95 or below        0.80 or below        Low Risk
0.96 to 1.0        0.81 to 0.85        Moderate Risk
1.0+        0.85+        High Risk

Your health is not only affected by how much body fat you have, but also by where most of
the fat is located on your body. People who tend to gain weight mostly in their hips and
buttocks have roughly a pear body shape, while people who tend to gain weight mostly in
the abdomen have more of an apple body shape.
If you have an apple shaped body rather than a pear shaped body, you are at increased risk
for the health problems associated with obesity, such as diabetes, coronary heart disease
and high blood pressure - that's something you inherited, and have had since birth - but you
can take special care to keep your weight at a healthy level, eat nutritiously, exercise as
appropriate, and maintain other healthy lifestyle habits.
As long as you avoid excess weight, being an apple shaped body or a pear shaped body
doesn't put you at special risk - it's just one of those things to keep in mind. And even pear
shaped people should take particular care to keep their weight within normal limits, to avoid
the health problems associated with obesity.
The apple body shape (body fat is stored around the middle - i.e. abdomen, chest and
surround internal organs, such as the heart) is linked with health problems such as coronary
heart disease, diabetes, stroke, high blood pressure and gall bladder disease.
The shape is predominantly a male phenomenon; although women are more prone to
develop an apple shape in mid-life, particularly after menopause. This is because the female
hormones are present in much smaller amounts and so the shape tends to become more
'male'.
There is also evidence that abdominal fat develops when you are under long-term stress.
The hormone cortisol is released during stress, and it seems that high levels of cortisol in
the body tend to encourage central fat to accumulate. Researchers at Yale University
studied 60 women and found that the more stress they were under, the more fat they stored
around their stomach.
In other words, the people most likely to develop an apple body shape are stressed men of
any age, and older stressed women.
The apple shaped body effect can be minimized with a sensible diet, regular exercise and
stress-reduction techniques.
People with a Pear Body Shape have hips wider than their shoulders because their bodies
store fat there and on the thighs. Pear shaped bodies carry their extra weight below the
waistline, and do not seem to have as high a risk of developing health problems like
diabetes, heart disease, stroke, high blood pressure, ... than people with an Apple Body
Shape.
Pear shaped people usually lose fat in the upper body, so their overall shape doesn't
change much when they lose weight.
With time, as insulin resistance worsens, people who store fat below the belt will start
accumulating it above the belt too and they will start experiencing all of the more immediate
health threatening problems their apple shaped friends likely experience right now

Here are some very simple changes that you can start today that will greatly improve your
chances of weight loss success:
Eliminate Red Meat
If foods like burgers are basic to your current diet, cutting out red meat can go a long way in
helping you make healthier meal choices. Build your meals around fish or poultry.

Cut out fried foods
Grill, bake, roast, broil or boil your food. This also means doing without French Fries and
snack foods like Potato Strings, Chips,...

Start with a soup or a salad
By starting dinner with a soup or salad, you will curb your hunger, which will in turn help you
keep portion sizes in check and prevent you from overeating.

Stop Cola consumption
For every 20 ounces of Coca-Cola you drink, you're consuming 250 calories. If you're trying
to consume around 1500 calories a day in order to lose weight, you can blow your entire
calorie budget on soda!

Drink water
Reach for the goalf of eight glasses a day. Even if you don't drink eight, you're drinking more
than usual.
BMR and RMR Equations
Equations have been developed to estimate BMR and RMR when testing is not practical. We
use the Harris-Benedict equation for BMR, and the Mifflin equation for RMR.
The Harris-Benedict equation has been the standard for decades and is still the most widely
used for estimating BMR. This is why we offer it to our users. However, numerous studies
have shown it to be inaccurate for a number of reasons:
•        According to today's test standards the Harris-Benedict equation does not estimate
BMR, but rather RMR. This is because the test subjects did not spend the night at the test
facility.
•        The test subjects used to develop the Harris-Benedict equation did not include an
adequate representation of obese people, nor of younger and older people. These
omissions continue to become more significant as populations become older and heavier.
•        While all equations for predicting energy expenditure only make estimates, the Harris-
Benedict equation typically overestimates by 5% or more.
•        Since the Harris-Benedict equation was first published in 1919, a number of studies
have attempted to improve it. Of these, none has been shown to produce more accurate
results than the Mifflin equation we use for calculating RMR.
•        For further details please refer to Validation of several established equations for
resting metabolic rate in obese and nonobese people, Journal of the American Dietetic
Association, September 2003, David C. Frankenfield, et al.
The Harris-Benedict equation for BMR:
•        For men: (13.75 x w) + (5 x h) - (6.76 x a) + 66
•        For women: (9.56 x w) + (1.85 x h) - (4.68 x a) + 655
The Mufflin equation for RMR:
•        For men: (10 x w) + (6.25 x h) - (5 x a) + 5
•        For women: (10 x w) + (6.25 x h) - (5 x a) - 161
Where:
w = weight in kg
h = height in cm
a = age
Body Composition
The equations do not take into account body composition, a measure of the percentages of
muscle and fat composing your body. It is therefore less accurate if you have a non-typical
amount of muscle. This is because muscle burns calories, while fat does not.
A person with an above average amount of muscle will have a higher BMR or RMR than
calculated; a person with a below average amount of muscle will have a lower BMR or RMR
than calculated.
Just about everybody that calculates the number of calories they need to burn to lose a
certain amount of weight does so in error. In hindsight, the reason why will seem obvious.
But it's just not something most people think about.
We don't want to make it sound like using our calculator is more complex than it actually is. If
you want to calculate how many calories you will burn jogging for an hour, just make the
calculation. You will get your answer, the total number of calories you will burn jogging for
an hour.
However, let's say that you want to lose a certain amount of weight and you plan to do it by
walking your dog when you get home from work instead of just sitting and watching TV. You
will want to calculate how many calories you will burn walking your dog, but that will not
equal the number of calories you will lose.
The reason for the discrepancy is that you need to take into account the number of calories
you would have burned sitting watching TV. Sitting burns one-third the number of calories
that walking a dog burns, so you will only be losing two-thirds of the number of calories you
calculate for walking a dog.
To calculate the actual number of calories you will lose each day, subtract the number of
calories burned by the old activity from the number of calories burned by the new activity.
Walking - with dog
252 calories in 1 hr
Sitting - quietly (e.g., watching TV)
84 calories in 1 hr
If you weigh 185 pounds you will now be burning 252 calories during the same hour each day
in which you were previously burning 84 calories, so you will have a net loss of 168 calories
per day.
252 (new routine) - 84 (old routine) = 168 calorie loss per day
With a daily calorie loss of 168 calories, you can now use the Weight Loss Calculator to
calculate either how much time it will take to lose a certain amount of weight, or how much
weight you will lose over a certain amount of time.
Don't Add Your BMR or RMR
Calculations made with the Activity Calculator reflect the total number of calories burned
during the period of time calculated. Therefore when calculating how many calories you
burn, do not add your BMR or RMR.
Recalculating Weight Loss
As you lose weight, activity becomes easier and you burn fewer calories performing the
same activities. Therefore if you are planning on losing a great amount of weight, you may
want to make adjustments as you progress. You can eat less, exercise more, or simply
recalculate the date you will reach your goal.
If you weighed 185 pounds when you began and you lost 20 pounds, you would now burn 27
fewer calories each day walking your dog.
Male 35, 5'11", 185 lb Walking - with dog
252 calories in 1 hr
Male 35, 5'11", 165 lb Walking - with dog
225 calories in 1 hr
Today you may need to count calories in order to better understand your eating and
exercise habits, make improvements, and reach your weight loss goals. Or perhaps you find
counting calories necessary to help keep things under control. But our lives are always
changing, and your needs in this area will change too.
The greater value of counting calories today is what you will learn from the experience. As
you learn to eat highly nutritious, low calorie foods and exercise on a regular basis, you will
likely find that counting calories is not necessary at all.