How To Count Calories Of foods Using More Accurate Harris-Benedict Formula

The Harris Benedict calorie equation factors the following to establish basal metabolic rate (BMR). Age

Weight (in kilograms) if you weigh 180 pounds, 180 / 2.2 = 82 kilograms

Height (in centimeters), if your height is 5' 10" which equals to 70 inches, then 70 X 2.54 = 177.8 cm.

Gender (Female or Male)

Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years)

Women: BMR = 655 + (9.564 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years)

Then with the outcome BMR number you,

Multiply the activity factor number…

Sedentary = 1.2 (desk job, sitting on your ass for 3 hours cheering for your favorite sports team, driving, etc.)

Lightly active = 1.4 (low intensity exercise, like walking a few days a week)

Fairly active = 1.6 -1.8 (moderate exercise, like running a few days a week, or working at a somewhat physically demanding job)

Very active = 2.0 - 2.1 (high intensity exercise like sprinting, high volume of resistance training a few days a week, or having a more physically demanding job like heavy lifting or constantly moving with some effort)

Let’s illustrate an example of how to count calories:

The Harris-Benedict Formula

Note: Still, the above factors make the how to count calories formula more accurate than calculating calorie needs solely based on your bodyweight. But it does not consider the very lean body mass or the very fat tissue mass the body holds.

So, if you carry too much body fat, you should be eating less (approximately 200-400 calories/day)per day. In other words, if you are considered an obese person the formula can overestimate your daily caloric needs. The same thing goes for the very lean person that carries way less body fat.

The Formula

Here’s an example of how to count calories for a Male :

Weight: 190 pounds / 2.2 = 86.3

Height: 5’ 10” (5 x 12 inches + 10 inches = 70 inches)

70 inches x 2.54 = 177.8

Age: 40

Men: BMR = 66 + (13.7 X 86.3) + (5 X 177.8) - (6.8 X 40)

Men BMR = 66 + 1182 + 889 – 272 = 1865 calories/day

Your BMR is 1865 calories per day

Now, let’s assume your activity level is sedentary (desk job) = 1.2

Your TDEE = 1.2 X 1865 = 2238 calories/day

Here’s an example for a Female:

A female whom weighs 115 pounds (52.3kg), height 5’ 4” (162.6cm), and age 19 years old.

Women: BMR = 655 + (9.564 X 52.3 kg) + (1.8 X 162.6 cm) - (4.7 X 19 years)

Her BMR is = 655 + (502.1) + (292.7) - (89.3) = 1361 calories a day.

Now you multiply BMR with the appropriate activity factor number…

Example:

BMR is 1949 calories per day

Let’s assume her activity level is fairly active = 1.6

Your TDEE = 1.6 X 1361 = 2178 calories/day.

Now you have another tool of how to count calories for your daily meals and activities, so you should not delay one more day; particularly if you’re not happy with the way you look, your health condition, or your energy level.

The last important point, as I mentioned before, are all these useful equations have different degrees of accuracy but none of them are exactly- 100%- correct.

So be very observant and weigh yourself on a weekly basis and see if things are going your way. If not, then make the necessary adjustments.

Decrease your calories if you are gaining weight and your goal is to lose body weight. Increase calories if you are losing body weight and your goal is to gain muscle mass.