The Harris Bennett BMR and TDEE Equation
This equation is one of the main ones used by dietitians, doctor, nutritionists, food tracking apps, and many other people to determine a person's Basal Metabolic Rate, or BMR. While these equations have been studied over and over they are in fact simply very good guesstimates as to what your resting metabolic rate would be.
Everyone is different and has different genetic, hormonal, and environmental variables that also contribute in many ways to their BMR. However, this equation is very accurate in a very general sense.
I am providing this equation in both Imperial and Metric versions so in order to use it you would need to know your height in inches or centimeters, your weight in pounds or kilograms, your age in years, and your gender. Simply use a calculator to plug in those variables into the appropriate equation and then you will have your BMR which you can then use to find your Total Daily Energy Expenditure, or TDEE
English BMR Formula (Imperial)
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 years)
Metric BMR Formula
Women: BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age in years)
Men: BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years)
After you have used this equation to find your BMR multiply that number by the appropriate modifier as listed here.... do not fucking lie to yourself!
- 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 moderatetely 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
Now that you have this number you can better determine how many calories you should be eating do determine your physical goals.