How much should you be eating

• Do you know how many calories you should be taking in daily? The Harris Benedict Equation will help you decide whats best for you.

For Women 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
For Men 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)
Now take the number from above and multiply by the level of exercise listed below-
Exercise Factor Category Explanation
1.2 Sedentary Little or no exercise
1.375 Lightly Active Light exercise (1 to 3 days/week)
1.55 Moderately Active Moderate exercise (3 to 5 days/week)
1.7 Very Active Hard exercise (6 to 7 days/week)
1.9 Extremely Active Hard Daily exercise and or a physical job
The number that you now have will tell you your calorie needs for weight maintenance. You will need to adjust this number again depending on your weight loss or gain goals.
For loss, subtract 500 calories
For Maintenance, do nothing
For gain, add 250 to 300 calories a day.