The BMR (Basal Metabolic Rate) Formula is an easy calculation using the following variables: height, weight, age and gender. Other things do factor into calorie needs such as activity level and lean body mass, however, for all intensive purposes, the following calculation will suffice.

**English BMR Formula**

Women: BMR=665+(4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

Men: BMR=66+(6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)

Once you know your BMR, you can calculate your Daily Calorie Needs based on your activity level using the Harris Benedict Equation

**Harris Benedict Formula**

To determine your daily calorie needs, multiple your BMR by the appropriate activity, as follows:

1. If you are sedentary (little or no exercise): Calorie Calculation = BMR x 1.2

2. If you are lightly active (light exercise/sports 1-3 days/week): Calorie Calculation = BMR x1.375

3. If you are moderately active (moderate exercise/sports 3-5 days/week): Calorie Calculation = BMR x 1.55

4. If you are very active (hard exercise/sports 6-7 days a week): Calorie Calculation = BMR x 1.725

5. If you are extra active (very hard exercise/sports & physical job or 2x training): Calorie Calculations = BMR x 1.9

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