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How to Calculate Weight Using the Harris Benedict Equation

The Harris Benedict Equation is used to estimate your daily calorie needs. The formula is a calculation of your Basal Metabolic Rate (BMR), the number of calories your body burns when completely at rest, multiplied by figure representing your physical activity level. Having an estimation of what your daily calorie need is gives you the ability to calculate how many calories you must consume each day to maintain your current weight, or how many calories you must consume to lose or gain weight.

Things You'll Need

  • Calculator
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Instructions

  1. Men

    • 1

      Multiply 6.23 by your weight in pounds. Circle the result.

      Example for a man who weighs 200 pounds:

      6.23 * 200 = 1,246

    • 2

      Multiply 12.7 by your height in inches. Circle the result.

      Example for a man who is 6 feet (72 inches) tall:

      12.7 * 72 = 914.4

    • 3

      Multiply 6.8 by your age in years. Circle the result.

      Example for a man who is 30 years old:

      6.8 * 30 = 204

    • 4

      Add the results from Steps 1 and 2, plus 66. Minus the result from Step 3. This is your BMR.

      Example:

      1,246 + 914.4 + 66 = 2,226.4

      2,226.4 - 204 = 2,022.4

    • 5

      Multiply your BMR by 1.2 if you do not routinely exercise.

      Multiply your BMR by 1.375 if you engage in light exercise or sport 1 to 3 days per week.

      Multiply your BMR by 1.55 if you engage in moderate exercise or sport 3 to 5 days per week.

      Multiply your BMR by 1.725 if you engage in hard exercise or sport 6 to 7 days per week.

      Multiply your BMR by 1.9 if you engage in hard exercise or sport 6 to 7 days per week, and you have a very physical job.

      The result is your daily calorie needs to maintain your current weight.

    Women

    • 6

      Multiply 4.35 by your weight in pounds. Circle the result.

      Example for a woman who is 130 pounds:

      4.35 * 130 = 565.5

    • 7

      Multiply 4.7 by your height in inches. Circle the result.

      Example for a woman who is 5 feet 5 inches (65 inches) tall:

      4.7 * 65 = 305.5

    • 8

      Multiply 4.7 by your age in years. Circle the result.

      Example for a woman who is 30 years old:

      4.7 * 30 = 141

    • 9

      Add the results from Steps 1 and 2, plus 655. Minus the result from Step 3. This is your BMR.

      Example: 565.5 + 305.5 + 655 = 1,526

      1,526 -- 141 = 1,385

    • 10

      Multiply your BMR by 1.2 if you do not routinely exercise.

      Multiply your BMR by 1.375 if you engage in light exercise or sport 1 to 3 days per week.

      Multiply your BMR by 1.55 if you engage in moderate exercise or sport 3 to 5 days per week.

      Multiply your BMR by 1.725 if you engage in hard exercise or sport 6 to 7 days per week.

      Multiply your BMR by 1.9 if you engage in hard exercise or sport 6 to 7 days per week, and you have a very physical job.

      The result is your daily calorie needs to maintain your current weight.

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