Mar 152013
 

Daily Update 4.4

Week 7: Module 4: Date 3/15/13

Now that we have learned about calories and what they are composed of we need to figure out how many we need to ingest. The Harris-Benedict equation was developed for just this situation. The Harris-Benedict equation was created in 1919 by two professors. This equation uses your height, weight, age, sex and activity level to estimate your basal metabolic rate and daily caloric intake. Your basal metabolic rate (BMR) is the amount of energy your body uses each day while at rest.

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The Harris-Benedict equation was revised in 1984. These are the two equations. The first one is the original and the second the current iteration:

Men BMR = 66.4730 + (13.7516 x weight in kg) + (5.0033 x height in cm) – (6.7550 x age in years)
Women BMR = 655.0955 + (9.5634 x weight in kg) + (1.8496 x height in cm) – (4.6756 x age in years)

 

Men BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years)
Women BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years)

These equations give you your BMR. For example, if the average 30 year old female weighs 69.5 kilos and is 169 cm tall, your equation would look like this:

447.593+ (9.247 x 69.5) + (3.098 x 169) – (4.330 x 30) = BMR

447.593 + 642.667 + 523.56 – 129.9 = 1483.92 calories/day

This number is then modified by your level of activity as follows:

Little to no exercise

Daily calories needed = BMR x 1.2

Light exercise (1–3 days per week)

Daily calories needed = BMR x 1.375

Moderate exercise (3–5 days per week)

Daily calories needed = BMR x 1.55

Heavy exercise (6–7 days per week)

Daily calories needed = BMR x 1.725

Very heavy exercise (twice per day, extra heavy workouts)

Daily calories needed = BMR x 1.9

If we use our BMR from above for a moderately active average woman we multiply 1483.92 x

1.55 we get a daily caloric intake of 2300.07.

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These equations enabled the crew of the JRH to make a detailed meal plan for the expedition. Go ahead and do this equation for yourself. Any surprises? How many calories do you typically eat in a day?  Here are some typical foods and their calories.

Apple (medium size) = 100 caloriesBanana (medium size) = 100 calories

Grapes (1 cup) = 115 calories

Whole milk (1 cup) = 100 calories

Egg = 78 calories

Bagel = 290 calories

Potato chips (1 oz.) = 155 calories

Tortilla chips (1 oz.) 138 calories

Cheetos (1.5 oz.) = 240 calories

Peanut butter (1 tbsp.) = 100 calories

Baked beans, 1 cup, canned, w/o pork = 306 calories

Broccoli, cooked, 1 cup = 40 calories

Corn, canned whole kernel, 1 can–10 oz = 360 calories

Kidney beans, canned, 1 cup = 230 calories

Potato, french fries, 3 oz = 130 calories

Rice, brown, 1 cup, cooked = 232 calories

Cheese – 1 oz. American = 106 caloriesMilk (1 cup) 1% = 104 calories

Beef, ground, raw, 4 oz., regular = 351 calories

Avocado = 380 calories

Pepperoni, 1 oz = 140 calories

Eggos Buttermilk = 200 calories

Hershey’s chocolate bar = 200 calories

This chart is a rough estimate of caloric intake.  Remember, these numbers are just ballpark numbers and every individual’s needs will be different.

Age Calories per day
Boys Girls
1–3 1,230 1,165
4–6 1,715 1,545
7–10 1,970 1,740
11–14 2,220 1,845
15–18 2,755 2,110
Adults 2,550 1,940

 

 

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