-
GET INSTANT & CUSTOMIZED WORKOUTS FOR YOU
Find the best workout for my lifestyle.
-
VIEW OUR EXTENSIVE EXERCISE DATABASE
Discover new exercises to try at the gym and at home.
- Muscular Strength Exercises
- Romanian Deadlift
- Cardio Workouts
- Leg Press Machine
- Jumping Jacks
- Sumo Deadlift
- Power Clean
- Sumo Squat
- Glute Bridge
- Bicycle Crunches
- Bent Over Barbell Row
- Inverted Row
- Close Grip Bench Press
- Dumbbell Squat
- Seated Cable Row
- Benefits of Exercise
- Muscle Anatomy
- Decline Bench Press
- Barbell Bench Press
FAQ
Pricing
Login
Free Calorie Meal Plans & Metabolic Science
Is Your Metabolism Slow or "Stuck"?
Take our 60-second audit to see if hormonal resistance is blocking your results.
Harris-Benedict Equation: Calculate Your Basal Metabolic Rate & Total Daily Energy Expenditure to Lose Weight
Harris-Benedict Equation
Find your daily energy expenditure to lose weight by using the harris-benedict formula.
What Is It?
What Is the Harris-Benedict Formula?
The formula for Harris-Benedict calculates daily calorie needs by multiplying your BMR by your exercise level. The more active you are, the higher the number you multiply your BMR by.
Who Is It Best for?
Who Is the Harris-Benedict Formula Best for?
The equation for the Harris-Benedict is the most beneficial calculation for the average person trying to maintain an acceptable body weight or that wants to shed a few pounds while dieting.
The Shortcomings
The Harris-Benedict Formula Shortcomings
We all have different body types, and one shortcoming of the Harris-Benedict formula is that it treats all bodies the same. This formula fails to consider leaner, more muscular individuals by underestimating the number of calories needed. Similarly, and on the opposite end of the spectrum, the number of calories needed for overweight individuals is overestimated.
The Formula
| The Harris-Benedict Formula | |
| Little to no exercise | BMR x 1.2 |
| Light exercise (1-3 times per week) | BMR x 1.375 |
| Moderate exercise (3-5 times per week) | BMR x 1.55 |
| Heavy exercise (6-7 times per week) | BMR x 1.725 |
| Extremely heavy exercise (more than 7 times per week + physical job) | BMR x 1.9 |
Help for You
Calculate My Total Daily Energy Expenditure for Me
Using the latest science and research, the team at changingshape.com offer plans developed by certified nutrition and fitness professionals that shape exercise and meal plans based on the specific calories and nutrients a body needs to achieve real results. Join the changingshape.com calorie counter app free today.
Research Corner
📚 Coaching Delivers 4.73 lbs MORE Weight Loss
Research proves that combining coaching with app-based programs results in significantly greater weight loss than apps alone.
"You Can't Outrun a Bad Diet"
90% of obesity is driven by diet, not lack of movement. Your body has a "Metabolic Thermostat." When you exercise more, it burns less energy elsewhere to keep you stable.
This Plan is Generic. You Need Specific.
This sample menu works for an "average" person. But you aren't average. Your hormonal profile, weight history, and activity level require exact macro targets to work.
Get your personalized plan + 1-on-1 coaching to adjust it as you progress.
GET MY CUSTOM PLAN (SAVE $400)When paired with a human coach.
