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How Many Calories To Eat – Daily Calories Needs – Daily Calories Intake – Harris Benedict

 

Daily Calorie Requirements and Needs – Harris Bennedict Formula

The Harris Benedict Equation is a formula that uses your BMR and then applies an activity factor to determine your total daily energy expenditure and how many calories to eat.

Harris Benedict Formula
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

  • If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
  • If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
  • If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
  • If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
  • 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 moderately active, multiply your BMR (1500) by 1.55 = 2325. This is the total number of calories you need in order to maintain your current weight.

Once you know your daily calorie needs to maintain your weight, you can easily calculate the daily calorie intake  to gain weight or calorie intake to lose weight.


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