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How to Figure Out Your EER
Here’s how to calculate your EER. A quick and accurate way is to use the following equations. To use this method to calculate your EER, you must first convert your weight to kilograms and your height to meters.
Conversions:
Pounds / 2.2 = kg Example: 175 pounds / 2.2 = 79.55 kg
Inches / 39.37 = meters Example: 72 inches / 39.37 = 1.83m
After making the conversions, you’ll now want to rate your daily physical activity. Choose the amount of physical activity that best describes you from the following options. Keep in mind that many people overestimate their daily physical activity. If you fall somewhere between a category, you can figure out your physical activity factor (BP).
For example: If you think you are somewhere between moderate activity (1.25) and high activity (1.48), you can add the two factors together and divide by two to get 1.365 as your AP factor.
No activity: PA factor men 1.0, women 1.0 no physical activity. You sit at work all day, then you come home and sit until it’s time for bed.
Low activity: PA factor men 1.11, women 1.12 30-60 minutes of light to moderate activity. You have to commute to work or do homework.
Moderate activity: PA factor men 1.25, women 1.27 More than 60 minutes of moderate activity. Your job requires you to be on the move most of the day, very little sitting.
High activity: PA factor men 1.48, women 1.45 More than 60 minutes of moderate activity plus 60 minutes of vigorous exercise.
Now that you have your height and weight converted and your BP factor, plug these values into the appropriate equation.
Men
EER= [662 – (9.53 X Age)] +PAX [(15.91 X weight in kg) + (539.6 X height in meters)]
Example:
– A 32-year-old male
– Height 6’2 = 1.88 meters
– Weight 200 lbs = 90.9 kg
– PA 1.25
EER= [662 – (9.53 X 32)] + 1.25X [(15.91 X 90.0) + (539.6 X 1.88)] *parentheses first*
EER= [662 – 304.96] + 1.25X [1,431.9 + 1014.45] *brackets after*
EER = 357.04 + 1.25 X 2,446.35 *Multiply Next*
TCE = 357.04 + 3,057.94
EER = 3,415 calories
*+- 200 calories*
Women
EER= [354 – (6.91 X Age)] +PAX [(9.36 X weight in kg) + (726 X height in meters)]
Example:
– A 32-year-old female
– Height 5’4 = 1.62 meters
– Weight 140 lbs = 63.63 kg
– PA 1.25
EER= [354 – (6.91 X 32)] + 1.25X [(9.36 X 63.63) + (726 X 1.62)] *parentheses first*
EER= [354 – 221.12] + 1.25X [595.58 + 1176.12] *brackets after*
EER = 132.88 + 1.25 X 1,771.7 *Multiply Next*
TCE = 132.88 + 2,214.63
EER = 2,348 calories *+- 200 calories*
Now that you’ve calculated your EER, it’s up to you to decide whether you want to lose weight, gain weight, or maintain your current weight. To lose about a pound a week, eat about 500 fewer calories than your EER each day. A negative energy balance of 1000 calories should result in a loss of 2 pounds per week. This is why trying to lose just 1-2 pounds a week is so widely recommended. A deficit of more than 1000 calories can be unhealthy and even dangerous for some people. Never eat less than 1,200 calories unless advised by your doctor, and even then I’d be skeptical.
To gain weight do the opposite, but realize that most of your weight will likely be in the form of fat. If you’re trying to maintain your current weight, try to adjust your diet so you’re eating as close to your EER as possible. As your weight and age change, remember to recalculate your EER. This should give you a great start to developing a successful plan of attack.
Good luck with your fitness goals!
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