Full Body Makeover by Clinton Walker III - HTML preview

Harris Benedict Formula

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:
1. If you are sedentary (little or no exercise): Calorie-Calculation = BMR x 1.2 2. If you are lightly active (light exercise/sports 1-3 days/week): CalorieCalculation = BMR x 1.375
3. If you are moderately active (moderate exercise/sports 3-5 days/week): Calorie-Calculation = BMR x 1.55
4.If you are very active (hard exercise/sports 6-7 days a week): CalorieCalculation = BMR x 1.725
5.If you are extra active (very hard exercise/sports & physical job or 2x training): Calorie-Calculation = BMR x 1.9

STEP 3

After you choose the appropriate category, multiply your BMR times the proper number. The answer will give you an estimate of your calories burned at rest.

EXAMPLE 1

DETERMINE THE RESTING METABOLISM (AMOUNT OF CALORIES BURNED DURING REST) FOR SUSAN

Susan is 45 years old; she weighs 245 pounds and is 5 foot 5 inches tall. She works the type of job where she sits for most of the day. Susan does not exercise ever. How many calories is Susan burning while at rest?

STEP 1

 

• First, find Susan’s BMR

 

• Plug Susan’s weight, height, and age into the formula

 

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)

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

 

BMR=655 + (4.35 x 245) + (4.7 x 65) – (4.7 x 45)

 

BMR=655 + 1065.75 + 305.5 – 211.5

 

BMR= 1814.75

 

STEP 2
Determine where Susan falls on the figure 1.
Since Susan sits at her desk most of the day and does not exercise she would fall under the number 1.
Figure 1