Harris Benedict Equation for Calculating Caloric Needs (As seen in the Insanity Program)
- 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
- 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)
Take the number from your equation and multiply it by one of these numbers depending on your activity level.
- 1.2 - Sedentary, Little or No Exercise
- 1.375 - Lightly Active, Light Exercise (1-3 days a week)
- 1.55 - Moderatly Active, Moderate Exercise (3-5 days a week)
- 1.77 - Very Active, Hard Exercise (6-7 days a week)
- 1.9 - Extremely Active, Hard Daily Exercise and/or a Physical Job
These are your calories needed to maintain your weight. If you want to gain weight, add 500 calories. Similarly, if you want to lose weight, subtract 500 calories.
The best way to go about breaking up your meals is to divide your new number by 5 to get the approximate amount for each meal. Eating 5 times a day keeps your metabolism going. I find this very effective and rarely get hungry unless I miss one of my meals.
- 655 + (4.35 x 150lbs) + (4.7 x 66in) - (4.7 x 19yr)
- 665 + 652.5 + 310.2 - 89.3
- 1,538.4 (This is the minimum of what my body needs to function.)
- I’m lightly active so I’m going to multiply 1,538.4 by 1.375
- 2,115.3 (This is how many calories to maintain.)
- I want to lose weight so I will subtract 500
- 1615.3 is my personal daily target
- Divided by 5, each of my meals are around 323.
If you are struggling with eating plans, give this a go. I have no bad things to say about it yet.
Try it out and share your successes or complications!