# How to Calculate Your Basal Metabolic Rate and Calorie Requirements Are you interested in losing a few pounds, or learning more about what your daily caloric intake needs to be to maintain your current weight?

Learn how to calculate your basal metabolic rate and then use the Harris Benedict formula listed below to figure out how many calories you need based on exercise.

To lose a pound per week, figure taking in 500 calories less per day or increasing your exercise by 500 calories.

# How to Calculate Your Basal Metabolic Rate

1. ### English BMR Formula

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

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in year )

### Metric BMR Formula

Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) – ( 4.7 x age in years )

Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) – ( 6.8 x age in years )

1. #### Now calculate how many calories you need based on your activity level :

Harris Benedict Formula

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

If you are sedentary (little or no exercise): Calorie-Calculation = BMR x 1.2

If you are lightly active (light exercise/sports 1-3 days/week): Calorie-Calculation = BMR x 1.375

If you are moderately active (moderate exercise/sports 3-5 days/week): Calorie-Calculation = BMR x 1.55

If you are very active (hard exercise/sports 6-7 days a week): Calorie-Calculation = BMR x 1.725

If you are extra active (very hard exercise/sports & physical job or 2x training): Calorie-Calculation = BMR x 1.9