How to Measure Calorie Requirement for Your Diet Plans
There is an easy and effective method to measure how much approximately calorie you need everyday for your diet plans. The method is called Harris-Benedict Equation and you can measure for both men and women depending on their activity level. Please note this is just a guideline for your diet plans.
Harris-Benedict Equation method uses factors like height, weight, age, and sex to determine Basal Metabolic Rate (BMR), using which you can determine calorie requirements for your diet plans.
Here is the equation: Men: BMR = 66 + (13.7 X weight in kg) + (5 X height in cm) - (6.8 X age in years) Women: BMR = 655 + (9.6 X weight in kg) + (1.8 X height in cm) - (4.7 X age in years)
You can calculate your calorie requirements by multiplying your BMR by your activity multiplier. You can determine your activity multiplier from the chart below.
Activity Multiplier: Super active = BMR X 1.9 Heavy activity = BMR X 1.725 Moderate activity = BMR X 1.55 Light activity = BMR X 1.375 Sedentary = BMR X 1.2
Super active = Very heavy exercise (e.g. heavy workers, sportsmen) Heavy activity = Heavy exercise (everyday) Moderate activity = Moderate exercise (3-5 days per week) Light activity = Light exercise (2-3 days per week) Sedentary = Desk job, no exercise
