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Zest: Calorie Counting Formula
This is a more precise method of calculating your daily calorie requirements, (this particular formula is known as the Harris Benedict Equation):
For Men
For Women
For Men:
Metric formula
66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - ( 6.8 x age in years ) = daily calorie requirements
For example a 32 year old male that weighs 85 kgs and is 163 cms high:
66 + (13.7 x 85) + (5 x 163) - (6.8 x 32) = daily calorie requirements
Arithmetic taken further:
66 + 1164.5 + 815 - 217.6 = 1827.9 calories
Therefore this 32 year old male has a daily calorie requirement of 1828 cals
Imperial formula
66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year ) = daily calorie requirements
For example a 24 year old male that weighs 163 lbs and is 68 inches high
66 + (6.23 x 163) + (12.7 x 68) - (6.8 x 24) = daily calorie requirements
Arithmetic taken further:
66 + 1015.5 + 863.6 - 163.2 = 1781.9 calories
Therefore this 24 year old male has a daily calorie requirement of 1781 cals
Its not over yet!! Click here to finalise the formula.
For Women:
Metric formula
655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) - ( 4.7 x age in years ) = daily calorie requirements
For example a 28 year old female that weighs 63 kgs and is 155 cms high:
655 + (9.6 x 63) + (1.8 x 155) - (4.7 x 28) = daily calorie requirements
Arithmetic taken further:
655 + 604.8 + 279 - 131.6 = 1407.2 calories
Therefore this 32 year old male has a daily calorie requirement of 1407 cals
Imperial formula
655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years ) = daily calorie requirements
For example a 19 year old female that weighs 123 lbs and is 62 inches high
655 + (4.35 x 123) + (4.7 x 62) - (4.7 x 19) = daily calorie requirements
Arithmetic taken further:
655 + 535.1 + 291.4 - 89.3 = 1392.2 calories
Therefore this 19 year old female
has a daily calorie requirement of 1392 cals
Its not over just yet!!
There's more to this formula! The above works out your average resting calorie requirements however you still need to calculate some lifestyle factors. i.e. do you work at a desk, do you exercise every day etc.
To do this multiply your daily calorie requirement by:
x 1.2 If you lead a sedentary lifestyle (none or very little exercise)
x 1.375 If you are lightly active (light exercise 1 to 3 days per week)
x 1.55 If you are moderately active (moderate exercise 3 to 5 days per week)
x 1.725 If you are very active (hard exercise 6 days per week)
x 1.9 If you are the energizer bunny and you exercise non stop and never rest
For example if you daily calorie requirements are 1392 and you exercise 2 days a week:
1392 x 1.375 = 1914
Therefore you new, revised daily calorie requirements are 1914 cals |
