We start by calculating your BMR (Basal Metabolic Rate) using the gold standard equation calculation. This takes into account body weight, height, weight, age and sex to determine the number of calories you will use day to day simply by staying alive. We then use the Harris Benedict Equation, which takes this BMR and applies an activity factor to determine the individual’s total daily energy expenditure (calories).
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)
The Harris Benedict equation
Sedentary (little or no exercise): Recommended calorie intake = BMR x 1.2
Lightly active (light exercise/sports 1-3 days/week): Recommended calorie intake = BMR x 1.375
Moderately active (moderate exercise/sports 3-5 days/week): Recommended calorie intake = BMR x 1.55
Very active (hard exercise/sports 6-7 days a week): Recommended calorie intake = BMR x 1.725
Extremely active (very hard exercise/sports & physical job or 2x training): Recommended calorie intake = BMR x 1.9
This method has been approved by the American College of Sports Medicine and is considered the most accurate way to determine daily calorie requirements.