Harris Benedict Equation – Calorie Deficit for Weight loss
I know you have heard about the calorie Deficit for weight loss so I wanted to share it here with you to have easy access when working on your goals or when helping others. The first step is to figure out how many calories we need to supply our body with everyday. To find out this number, we follow the Harris Benedict Equation. Here is the formula:
For Women: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
For Men: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)
Take your number from Step 1 and multiply by the level of exercise you perform.
1.2 Sedentary Little or no exercise
1.375 Lightly Active Light exercise (1-3 days per week)
1.55 Moderately Active Moderate exercise (3-5 days per week)
1.7 Very Active Hard exercise (6-7 days per week)
1.9 Extremely Active Hard daily exercise and/or a physical job
Take your number from Step 2 and adjust this number up or down, depending on your goals.
For weight loss, subtract 500 calories
For weight maintenance, do nothing.
For weight gain, add 250-300 calories.
*Quick note: The number you come up with is how many calories you should eat per day.*
655 + (4.35 x150) + (4.7 x 66) – (4.7 x 30) = 1,476.7
1,476.7 x 1.7 = 2,510.39
If this woman wants to lose weight then take 500 from 2,510 and her daily calorie goal is: 2,010 calories/day
I can use this calorie deficit for weight loss or for muscle gaining so i will show you an example with my numbers as I do Body Beast.
66+ (6.23 x 163) + (12.7 x 71) – (6.8 x 31) = 1,476.7
1476.7 x 1.7 = 2510.39
If I want to GAIN muscle my daily calorie goal is: 2,810 calories/day
Remember that when you are figuring out your calorie deficit for weight loss or for your weight gain that you need to make sure that you are eating GOOD Calories and following good nutrition. Empty calories will throw this off and you will not have the results that you are looking for.