The Harris-Benedict Formula

Here is the formula from my Personal Training Handbook they gave me at LA Fitness to find your Daily Maintenance Calories.  This is called "The Harris-Benedict Formula."

Men and Women have different formulas, as they should, and I'll list them both below.
It seems complicated, and it might take a few minutes, but this is an awesome tool.  Hang in there for the 10 steps.

WOMEN:

Step 1:  Multiply your weight        (LBS) ______           X  4.36 =  ______

Step 2:  Multiply your Height        (IN) ______             X  4.32 =  ______

Step 3: Multiply your Age              (YRS) ______           X  4.70 =  ______

Step 4: Step 1 + Step 2 –Step 3                                               Total    =  ______

Step 5: Add 655 to total you got in Step 4.                                        =  ______

Now look at the Exercise Activity Section and select each of the exercise activities you engage in.  In the blank next to each activity, pencil in the average number of hours you spend each day on this particular activity.  Take into account your days off.  If your activity isn’t on the list, select an activity with similar stresses.

Step 6: Multiply your Activity level # by the Sum in Step 5.  (See Activity Chart Below)

                                       (Step 5 Sum) ______  X  (Activity Level)  ______ =  ______.

Step 7: Multiply the Calorie burning rate times total number hours.  Write this figure in the column labeled: Calories/Hours.

Step 8: Total the Figures in the Calorie X Hours column and enter this figure on the total blank. 

Step 9: Multiply:         (Step 8)  ______  X  (Your Body weight)  ______ = ______.

Step 10: Add this figure to the answer from step 6… This is the total number of Calories you need to maintain your current body weight.  If you want to lose weight, then subtract 500 Calories from this number.

                              (Step 9)  ____ +  (Step 6) ____ = ____ -500 calories = ____ (Weight loss).

MEN:

Step 1:  Multiply your weight        (LBS) ______            X  6.23 =  ______

Step 2:  Multiply your Height        (IN) ______              X  12.7  =  ______

Step 3: Multiply your Age              (YRS) ______            X  6.8   =  ______

Step 4: Step 1 + Step 2 –Step 3                                                Total    =  ______

Step 5: Add 66 to total you got in step 4.                                           =  ______

Now look at the Exercise Activity Section and select each of the exercise activities you engage in.  In the blank next to each activity, pencil in the average number of hours you spend each day on this particular activity.  Take into account your days off.  If your activity isn’t on the list, select an activity with similar stresses.

Step 6: Multiply your Activity level # by the Sum in Step 5.  (See Activity Chart Below)
                                          (Step 5 Sum) ______  X  (Activity Level)  ______ =  ______.

Step 7: Multiply the Calorie burning rate times total number hours.  Write this figure in the column labeled: Calories/Hours.

Step 8: Total the Figures in the Calorie X Hours column and enter this figure on the total blank. 

Step 9: Multiply:        (  Step 8)  ______  X  (Your Body weight)  ______ = ______.

Step 10: Add this figure to the answer from step 6… This is the total number of Calories you need to maintain your current body weight.  If you want to lose weight, then subtract 500 Calories from this number.

                              (Step 9)  ____ +  (Step 6) ____ = ____ -500 calories = ____ (Weight loss).