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# Thread: Harris Benedict Formula for Calorie Calculations

1. ## Harris Benedict Formula for Calorie Calculations

Can some one help me out with this? I dont know if it is because I am slow or what, but I cant seem to figure out how to calculate this. any help is GREATLY appreciated!

2. outta my league i guess..

3. UNoffical "How to Bulk" thread and sample diet...

there's the link with the formula, I just dont seem to get it.

4. No mods or vets around to help me out?

5. bah i just use common caloric expenditure calc you can find on google

6. Anabolic Member
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Originally Posted by taiboxa
bah i just use common caloric expenditure calc you can find on google

put your info down and i'll have it 10 seconds for you. height in inches weight in lbs and age

7. no those calculators must be wrong, says I need 3500 calories to not loose weight. I probably eat around 3,000 calories a day and dont move weight

8. Anabolic Member
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also your activity level based on the formula

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 Moderately Active (moderate exercise/sports 3-5 days/week)
Calorie-Calculation = BMR X 1.55
- If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week)
Calorie-Calculation = BMR X 1.725
- If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training)
Calorie-Calculation = BMR X 1.9

9. im 6'1 6'1 and a half, weight about 193 and I would say lightly active.

10. age is 19

11. Anabolic Member
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so 2840 to maint not 3500

Maintenance Cutting Bulking
Sedentary 2479 2229 2979
Light Active 2840 2590 3340
Moderately Active 3202 2952 3702
Very Active 3563 3313 4063
Extra Active 3925 3675 4425

Cutting (Cals) Pro Fat Carbs
Sedentary 1114 780 334
Light Active 1295 907 389
Moderately Active 1476 1033 443
Very Active 1657 1160 497
Extra Active 1837 1286 551

Cutting (Grams) Pro Fat Carbs
Sedentary 279 87 84
Light Active 324 101 97
Moderately Active 369 115 111
Very Active 414 129 124
Extra Active 459 143 138

Bulking (Cals) Pro Fat Carbs
Sedentary 1192 596 1192
Light Active 1336 668 1336
Moderately Active 1481 740 1481
Very Active 1625 813 1625
Extra Active 1770 885 1770

Bulking (Grams) Pro Fat Carbs
Sedentary 298 66 298
Light Active 334 74 334
Moderately Active 370 82 370
Very Active 406 90 406
Extra Active 442 98 4425

12. i just want to say you are the MAN, I have been sitting here for an hour trying to figure it out. Yes I am bad with math.

13. but in every listing there is a row of 3 like, Extra Active 3925 3675 4425. Which one should I follow?

14. never mind , dumb quesiton...

15. Senior Member
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you should follow what your body tells you to follow. those calculators arent going to be the same for each individual. there is a reason some people are naturally fat, and some naturally rail skinny - everyone is different

16. well I have a super fast metabolism, so I figure if I follow the guidelines of a person who is very active I should be all set. Plus it even says in the "Unofficial How To Bulk Thread" that its not a guide line set it stone, just gives you an idea of what your working with. thanks for the tip though.

17. Sorry I didnt find the thread earlier I have to figure these d*mn things on a regular basis. The HB is known to commonly over shoot the number of kcals required. Keep in mind this formula is nearly 60yrs old. There are many other ways to estimate calories. WHO has a similar equation that is said to be a bit more accurate. The only 100% way to get it right on is to apply a number and try it. If you lose weight thats too low. If you gain its too high. Also the majority of people over rate their activity level.

18. yeah well, im gonna try 3000 cals a day, even though it says 2840 or something like that, I figure the best way to find out is trial and error.

19. also, I know I am low level activity, but I have a fast metabolism. I have always had a huge problem with gaining weight. I try to get in my 6 meals including shakes. currently on muscle milk and eating like a beast. so I figure if I go about a couple hundred calories extra why not right?

20. Originally Posted by jordanfanatic23
also, I know I am low level activity, but I have a fast metabolism. I have always had a huge problem with gaining weight. I try to get in my 6 meals including shakes. currently on muscle milk and eating like a beast. so I figure if I go about a couple hundred calories extra why not right?
Oh yeah it definetly wont make much difference. Eating isnt mathmetical. If you can get within 100kcal of your maintenance level you've done a d*mn good job. Play with it a bit and find out.