My ideal weight and current BMI (Harris-Benedict equation)

Ideal weight. Formula Harris-Benedict

I need to know my ideal weight. Yes, it is true. I am overweight.

Harris Benedict Equation is the way to calculate your Total Daily Energy Expenditure (TDEE). It is an estimation of how many calories you burn per day. It is calculated by first figuring out your Basal Metabolic Rate, BMR.

BMR rate

The Harris-Benedict BMR was published in 1918 but, after that there are some revisions of the formula. In general, the latest revision is:

Men: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5

Women: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161

To simplify, BMR is the minimum number of calories that your body burns while you rest. It is very important to know this number because if you have a sedentary life means you need only 20% more to keep you moving. I mean, how many calories you need to maintain your weight. It is an estimation.

Example

For example, I am 175 cm height and 85 Kg weight. 44 years old. My BMR is 1563 kcal/day. You can use this calculator.

Adding 20% is 313 calories more. 1,875 kcal/day.

In general, HBE can be overestimated.  I think that it is good if you consider that this number is your maximum calories expenditure, try to do not go over if you have a sedentary life (for you to have an idea….for me, 146 calories is 30 minutes walking).

Resting Energy Expenditure

But, having say that, think that any formula is calculated with people that essentially are NOT YOU. So please, buy a weight scale and monitor your weight and calories consumption during a minimum of one month.  Based in your experience and introducing all this information in an excel spreadsheet you will know where is your resting energy expenditure (REE).

Tips

You need to know your body before to start any training or diet. After that if you have decided to do diet, first, visit your Endocrinologist.

After all that, if you decide to go diet or to start increasing your physical activity (better option), in our excel you can do the calculation about how long it is for you to lose all overweight you think you have. Do not try to lose more than 0.5 kg per week, is not realistic and you will be frustrated. If you achieve 50% of your ideal weight is a great achievement. 

Ideal weight & BMI index

Ideal weight use to be based on BMI calculations (Body Mass Index). It is not a perfect measure but it gives a fairly accurate idea of how much of your body is composed of fat. According with the calculation I need to be at 66 kg. Simple, no way. I am not 16 years old.

Healthy happier ideal weight (HHIW)

I do not like to use BMI index because I prefer to use your Healthy Happier Ideal Weight (HHIW). It my own concept.

It is just at the boundary with the Overweight. This means that my HHIW is around 76 kg. Only 20 weeks to go.

I’ll see you there with your ideal weight achieved!!!