Exercise Energy Charts

Exercise Energy Charts

This daily energy needs calculator uses the Harris-Benedict Formula to estimate your average daily energy requirements so you can plan your energy intake.

To calculate your Daily Energy needs, simply choose your gender, input your age in years, your weight in kilograms, your height in centimetres, choose your daily activity level and then press the calculate button.

Your Daily Energy needs will then be automatically displayed in the bottom box in both Kilojoules and Calories.

For your personal safety's sake, we strongly suggest that you use this figure as a guide only and if planning to reduce your daily energy intake that you do so in a slow and controlled manner under the supervision of a dietitian, nutritionist or other suitably qualified professional.

Daily Energy Needs Calculator:

Step 1: Choose your gender.
Step 2: Enter your age.
Step 3: Enter your weight in kilograms.
Step 4: Enter your height in centimeters.
Step 5: Choose the intensity of your workout.
Step 6: Press the Calculate button.

To maintain your current weight you need:


Activity Level Definitions

To assist you in calculating your daily energy needs you'll find definitions of the various Activity Levels:

Activity Level

Activity Level Definition


Little to no exercise

Lightly Active

Light exercise (1-3 days per week)

Moderately Active

Moderate exercise (3-5 days per week)               

Very Active

Heavy exercise (6-7 days per week)

Extra Active

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

The Harris Benedict Equation

The Harris Benedict equation is a formula that uses the variables of height, weight, age, and gender to calculate a basal metabolic rate (BMR). This is more accurate than calculating energy needs based on total body weight alone.

The only factor it omits is lean body mass and thus the ratio of muscle-to-fat a body has. Remember, leaner bodies need more energy than less leaner ones. Therefore, this equation will be very accurate in all but the very muscular (Harris-Benedict will under-estimate energy needs) and the very fat (Harris-Benedict will over-estimate energy needs).

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