How many calories the body needs? Bashny.Net

The formula of Harris-Benedict (SBI based on the total mass of the body)

The equation of Harris-Benedict is a formula for calorie counting, which takes into account height, weight, age and gender to determine basal metabolic rate (SBI). This makes it more accurate than determining calorie needs only on the basis of the total weight. The only criterion that is not used is a muscle mass. Thus, this equation will be very accurate for all except people with excessive muscle mass (caloric need will be low), and people with obesity (the calorie needs will be higher).



Men: SBI = 66 (13.7 x weight in kg) (5 x height in cm) — (6.8 x age in years)
Women: SBI = 655 (9.6 x weight in kg) (1.8 x height in cm) — (4.7 x age in years)

Example:
You are a woman
You 30 years
Your height to 167.6 cm
You weight 54,5 kg
Your SBI = 655 523 302 — 141 = 1339 calories a day

Now You know my SBI and can calculate daily caloric need (SPK). For this you need to multiply the SBI for coefficient activity using the following table:

Activity coefficients:
Sedentary lifestyle = SBI x 1.2 (little or no exercise, Desk job)
Little activity = SBI x 1.375 (small exercise/ sports 1-3 times a week)
Moderate activity = SBI x 1.55 (fairly large physical exercise / sports 3-5 times a week)
High activity = SBI x 1.725 (heavy physical activity/ sports 6-7 times per week)
Very high activity = SBI x 1.9 (very large daily physical exercise/ sports and physical job or training 2 times a day, for example, a marathon competition)

Example:
Your SBI 1339 calories a day
You have a moderate activity level (classes 3-4 times a week)
Your activity factor of 1.55
Your daily caloric need = 1.55 x 1339 = 2075 calories per day. published

P. S. And remember, only by changing their consumption — together we change the world! ©

Source: vk.com/sport_stat