Calories Requirements Calculation (Harris Benedict Formula)

Step 1: First calculate your “Basal Metabolic Rate (BMR)”.

BMR calculation for men (Kg-cm)

BMR = 66.5 + ( 13.75 x weight in kg ) + ( 5.003 x height in cm ) - ( 6.775 x age in years )

BMR calculation for men (Pounds-Inches)

BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.76 x age in years )

BMR calculation for women (Kg-cm)

BMR = 655.1 + ( 9.563 x weight in kg ) + ( 1.850 x height in cm ) - ( 4.676 x age in years )

BMR calculation for women (Pounds-Inches)

BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )

Step 2: Apply BMR to calculation recommended daily calorie intake for maintaining current weight

Little to no exercise

Daily calories needed = BMR x 1.2

Light exercise (1–3 days per week)

Daily calories needed = BMR x 1.375

Moderate exercise (3–5 days per week)

Daily calories needed = BMR x 1.55

Heavy exercise (6–7 days per week)

Daily calories needed = BMR x 1.725

Very heavy exercise (twice per day, extra heavy workouts)

Daily calories needed = BMR x 1.9

Women
Weight	Age 18 to 35 Years	Age 36 to 55 Years	Age over 55 Years
45 kg - 100 lbs	1760 KCals	1570 KCals	1430 KCals
50 kg - 110 lbs	1860 KCals	1660 KCals	1500 KCals
55 kg - 121 lbs	1950 KCals	1760 KCals	1550 KCals
60 kg - 132 lbs	2050 KCals	1860 KCals	1600 KCals
65 kg - 143 lbs	2150 KCals	1960 KCals	1630 KCals
70 kg - 154 lbs	2250 KCals	2050 KCals	1660 KCals
75 kg - 165 lbs and Above	2400 KCals	2150 KCals	1720 KCals
Men
Weight	Age 18 to 35 Years	Age 36 to 55 Years	Age over 55 Years
60 kg - 132 lbs	2480 KCals	2300 KCals	1900 KCals
65 kg - 143 lbs	2620 KCals	2400 KCals	2000 KCals
70 kg - 154 lbs	2760 KCals	2480 KCals	2100 KCals
75 kg - 165 lbs	2900 KCals	2560 KCals	2200 KCals
80 kg - 176 lbs	3050 KCals	2670 KCals	2300 KCals
85 kg - 187 lbs	3200 KCals	2760 KCals	2400 KCals
90 kg - 198 lbs and Above	3500 KCals	3000 KCals	2600 KCals
Calorie Adjustments for specific Activities
Body Weight	Inactive [1]	Moderate Activity [2]	Strenuous Activity [3]
50 kg - 110 lbs	Minus (-) 480 KCals	Plus (+) 240 KCals	Plus (+) 480 KCals
60 - 132 lbs	Minus (-) 570 KCals	Plus (+) 290 KCals	Plus (+) 570 KCals
70 - 154 lbs	Minus (-) 670 KCals	Plus (+) 340 KCals	Plus (+) 670 KCals
80 - 176 lbs	Minus (-) 760 KCals	Plus (+) 380 KCals	Plus (+) 760 KCals
90 - 198 lbs and Above	Minus (-) 960 KCals	Plus (+) 430 KCals	Plus (+) 860 KCals

Inactive [1]

Office Worker

Bed Ridden

Computer Geek

Moderate Activity [2]

Tradesman

Golf

Gardening

Strenuous Activity [3]

Physical Labor

High Energy Sports