How many Calories do you need?
BMR x Harris Benedict Formula +/- Goal = Calorie Needs
Whether you are trying to get larger biceps, shed those last 10 pounds, or increase your performance, your diet will determine your results. For most people, the hardest part of dieting is simply starting. But why is starting so hard? People generally have the motivation but there is so much information and so many specialty diets out there that it all can become very confusing. So the simple answer is that people just have no idea where to start.
The following steps should help you understand how many calories you need and how many calories are necessary to maintain your goal. Once you have taken the steps to figure out how many calories are necessary, simply go to your Diet Type page. There, MVP Fuel nutritionists have built specific diets for each type of diet and each body type. All you need to do is find your calorie amount and start your journey towards achieving your goals.
Step 1: Use the BMR calculator below to estimate calorie needs without activity to maintain weight
Calories are the fuel your body uses to produce energy to sustain life. Whether your trying to lose weight, gain muscle, or increase performance, you need to understand your body's basic caloric needs. So how many calories do you need? One way of calculating your daily calorie needs is the Basal Metabolic Rate (BMR). The BMR will help you determine the exact number of calories your body needs to maintain its weight if you were in a complete resting state in a neutral temperature atmosphere for a full day.
Step 2: Use the equation below to factor in activity level for a more accurate calorie intake need.
Using the BMR calculato,r you were able to estimate your daily caloric needs without activity. But, because everyone’s activity levels are different, so are their total calorie needs. Using the Harris Benedict Equation, you should be able to more accurately determine your calorie needs to maintain your weight based on your activity level.
Harris Benedict Formula
Multiply your BMR by your activity level below to find your calorie needs:
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Little or no exercise (sedentary) = BMR x 1.2
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Light exercise 1-3 days/week = BMR 1.375
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Moderate exercise 3-5days/week = BMR x 1.55
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Hard exercise 6-7 days/week = BMR x 1.725
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Very hard exercise & physical job or 2x workouts = BMR x 1.9
Calorie needs example: If you are a very active person you need to multiply your BMR (2000) by 1.725 = 3,450 calories to maintain your weight
Step 3: What are your goals?
You’ve now determined how many calories you need to maintain your weight. For some that is enough, but most people reading this either have a weight loss or weight gain goal. Determining your calorie needs based on your goals is where things can get a bit tricky and confusing because everyone’s body is completely different. That’s why MVP Fuel uses a few basic rules of thumb to help you find your way toward achieving your goals.
Weight Loss:
BMR x Harris Benedict Formula - 500
We have all heard all the rules on weight loss....and most of it contradicts itself. Our plan is simple, it's called math. There are 3,500 calories in 1 pound of fat. There are 7 days in a week. 3,500 / 7 = 500. That means if you reduce your caloric intake needs by 500 calories a day, you should lose 1 pound of fat per week. You could also increase your exercise to burn extra calories. So if you burn an extra 250 calories on a walk you only have to reduce your calories by 250 to make up the difference.
Weight Gain:
BMR x Harris Benedict Formula + 500
Knowing your body type is just as important as knowing your calorie intake when it comes to gaining weight. First, figure out if you are an Endomorph, Ectomorph, or Mesomorph and then use the + 500 equation. Adding roughly 500 of the proper calories should help anyone gain lean muscle mass.
Performance / Maintenance:
BMR x Harris Benedict Formula
If you are looking for a diet to help improve athletic performance or to just maintain your weight, the first two steps are all you need. Step 2 is most important to accurately identify what calorie diet is best for you. Obviously, over estimating your activity levels will cause you to start gaining weight and under estimating may cause you to start losing weight. If either of those start to happen, just simply re-adjust your activity level in step 2.