Total Daily Energy Expenditure

Your basal metabolic rate (BMR) is equivalent to the amount of energy (in the form of calories) that your body needs to function if it were to rest for 24 hours.

How can you calculate your BMR?

Calculating your basal metabolic rate is easy; all you need to measure is your weight and height, although your age and sex also come into play. The calculators for both sexes are as follows:
For men:
BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5
For women:
BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161

What is the Harris-Benedict equation?

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).
How to determine the Harris-Benedict equation?
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:
  • Sedentary (little or no exercise): calories = BMR × 1.2;
  • Lightly active (light exercise/sports 1-3 days/week): calories = BMR × 1.375;
  • Moderately active (moderate exercise/sports 3-5 days/week): calories = BMR × 1.55;
  • Very active (hard exercise/sports 6-7 days a week): calories = BMR × 1.725;
  • Extremely active (very hard exercise/sports & a physical job): calories = BMR × 1.9.
Having a healthy diet and using this calculator to keep an eye on your BMR will make it easier for you to stay in good health.