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How Many Calories Should I be Eating? (The Harris Benedict Calculator)

Okay, so, my friend Hope and I are fast accepting that we are no longer as young as we used to be and as a result, we tend to pack on the weight more easily than we lose it. We try to do exercises here and there but mostly, since we are 'office gals', our lives are sedentary. This means that we have to watch the calories going in so that we can ensure that there are no extras that will result into fat that will gather in places :-).
So, here is a formula I found on the www. I know a majority of my female friends will appreciate it. So, go on, do the much dreaded math :-) I've done mine!...
The Harris Benedict Equation is a formula that will give you a better idea of your ideal caloric intake. It requires four steps.
  1. Calculate your Basal Metabolic Rate (BMR) using one of the equations below:
    Men (Imperial Units/United States): BMR = 66 + ( 6.23 x weight in pounds ) + (12.7 x height in inches ) – ( 6.76 x age in years ) = ________
    Men (Metric Units): BMR = 66 + ( 13.7 x weight in kg ) + ( 5 x height in cm ) – ( 6.76 x age in years ) = ________
    Women (Imperial Units/United States): BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years ) = ________
    Women (Metric Units): BMR = 655 + ( 9.6 x weight in kg ) + ( 1.8 x height in cm ) – ( 4.7 x age in years ) = ________
  2. Determine your current fitness level:
    Sedentary: little or no exercise
    Lightly Active: light exercise/sports 1-3 days/week
    Moderately Active: moderate exercise/sports 3-5 days/week
    Very Active: hard exercise/sports 6-7 days a week
    Extra Active: very hard exercise/sports & physical job or 2x training
  3. Calculate the number of calories that you require in a day based on BMR and fitness level:
    Sedentary:  Daily calories needed= BMR x 1.2    = __________
    Lightly Active: Daily calories needed= BMR x 1.375  = __________
    Moderately Active:  Daily calories needed= BMR x 1.55  = __________
    Very Active: Daily calories needed= BMR x 1.725    = __________
    Extra Active:  Daily calories needed= BMR x 1.9  = __________
  4. Compare. Use a journal to track your caloric intake against your actual weight – this is really the only way to know for sure!
It’s not as complicated as it sounds. For example, at 75kg, 5’7” and leading a sedentary lifestyle (most weeks), I should be consuming 1855.8calories a day according to the equation.
Why does it matter? Well, because weight loss can only be achieved through a calorie deficit – that is, taking in less calories than are used. Using this equation, you can get a rough idea for how many calories that should be.
And if you’re not trying to lose weight, it’s still a good idea to get a general sense of how many calories you should be eating in order to avoid weight gain.
So, whip out your calculator and crunch the numbers. How many calories should you be eating? Let me know in the comments below!
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