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Haris-Benedict formula

This approach will help to answer a question: How many calories are necessary for you daily?

You should not hope for the general recommendations, all of us are individual. Therefore the number of calories, necessary a day, too for everyone a miscellaneous. But what? We suggest to count the norm by means of Harris-Benedict's formula.

According to the International organization International Food Information Council Foundation, only 12% of people really know the recommended number of calories which is necessary for them in day.

General recommendations very approximate and rough. They differ in the different countries, but the general figures such: for men this norm is from 2500 to 2700 calories a day, for women – 2000-2200. It is clear, that even 100 excess calories can sometimes lead to unnecessary kilograms and fat. And here dispersion in 200 calories. In favor of individual approach also the fact that all of us have different weight, growth, age, and hardly we need the same number of calories daily acts. The so-called Formula of Harris-Benedict comes to the rescue.

You will be surprised that the term and a formula exist already almost century. For the first time the method was published in 1919. Arthur Harris and Francis Gano Benedict became authors James, their work was published by Carnegie Institution in Washington and was called "Biometric researches of the main exchange of the person".

Harris and Benedict proved that the number of calories which the person needs daily depends on two indicators: basal metabolism (BMR) and active metabolism (AMR).



We calculate BMR (basal metabolism)
Original formula which was published by scientists in 1918 and 1919.

For women (20 years are more senior)
BMR = 655.0955 + (9.5634 x weight in kilograms) + (1.8496 x growth in centimeters) – (4.6756 x age advanced in years)

For adult men
BMR = 66.4730 + (13.7516 x weight in kilograms) + (5.0033 x growth in centimeters) – (6.7550 x age advanced in years)

It should be noted that in 1984 appeared new formulas of calculation of basal metabolism, it the corrected calculations, it considers age more correctly. But, in principle, it is possible to use any way of calculation. The duet of scientists of Roza and Shizgal acted as developers of the processed formula. Also these formulas as follows look:

For women
BMR = 447.593 + (9.247 x weight in kilograms) + (3.098 x growth in centimeters) - (4.330 x age advanced in years)

For men
BMR = 88.362 + (13.397 x weight in kilograms) + (4.799 x growth in centimeters) - (5.677 x age advanced in years)

We calculate AMR (active metabolism)
Depending on what life you lead, it is necessary to choose the necessary coefficient:

- A sedentary life – 1.2
- Moderate activity (these are people who do easy physical exercises or are engaged from 1 to 3 times a week) – 1.375
- Average activity (occupations physical exercises from 3 to 5 times a week) – 1.55
- Active people (fans of intensive loadings, occupations of 6-7 times a week) – 1.725
- The athletes and people who are carrying out similar loadings (6-7 times a week) – 1.9

Harris-Benedict's formula
It is necessary to count how many calories are necessary for you in day, having increased two sizes:

BMR (basal metabolism) x AMR (active metabolism)

Example. According to the given formula, basal metabolism of the man of 24 years, weighing 80 kg and 180 cm in height, will be – 1900. If he leads moderately active lifestyle, then the figure of AMR will be 1.55. We multiply two sizes, we receive 2956 kcal a day. Respecting these rules, such man will manage to keep the weight on a mark of 80 kg.

Ready calculators on the Internet can facilitate efforts on calculation of norm of calories on this formula. However all of them suggest to enter growth in inches, and weight in pounds that considerably complicates a task. Therefore our council: stock up with the calculator and make calculations independently.



How to use results
You received exact figure. If you are faced by a task to lose weight, then you should consume in day of calories less, than the received figure (however not less than 1200 calories, differently it can do much harm to health). If you want to gain weight, then it is necessary to eat more, than the received result. Moderate physical activities are in either case recommended at least.

Cannot use this formula too stout persons (the equation overestimates their true need for calories) and very brawny (the formula underestimates their true requirements).

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