The Harris Benedict Equation is a formula that uses your BMR (Basal Metabolic Rate) 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).

Body Mass Index (BMI) describes relative weight for height and is signifi cantly correlated with total body fat content.


Your BMR:
Your BMI:
BMI Categories:
  • Underweight = <18.5
  • Normal weight = 18.5-24.9
  • Overweight = 25-29.9
  • Obesity = BMI of 30 or greater

Your Results:

Activity Factor Total Daily Calorie Needs (KCal/Day) Calorie Goal to Lose 1 Lb Per Week
1. Sedentary:
Multiply BMR by 1.2

KCal per Day

KCal per Day
2. Lightly Active:
Multiply BMR by 1.375

KCal per Day

KCal per Day
3. Moderately Active:
Multiply BMR by 1.55

KCal per Day

KCal per Day
4. Very Active:
Multiply BMR by 1.725

KCal per Day

KCal per Day
5. Extra Active:
Multiply BMR by 1.9

KCal per Day

KCal per Day

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

Health Tools

Nutrition for Weight Loss