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EER Calculator

What is EER and Average Calorie Intake?

EER is the abbreviation of Estimated Energy Requirement- this is the estimated daily calories or kilocalories intake required by a person to maintain the average body weight according to daily physical activity. EER changes also according to health conditions like pregnancy and age (children).

EER is mostly used by nutritionists to measure the

EER is different from person to person as the physical activity and other factors are involved and due to this, the EER equation is changed for every person.

The estimated EER nutrition formula that is used is:

EER (kcal/24 hours) = Total Energy Expenditure + Energy Deposition

Here are the EER formulas according to Institute of Medicine (IOM) are:

  • Boys 3-8 Years Old

EER = 88.5 – (61.9×Age) + Activity-Level × (26.7 × [Weight (kg) + 903 × [Height in meter]) +20

  • Girls 3-8 Years Old

EER = 135.3 – (30.8×Age) + Activity-Level × (10.0 × [Weight (kg)]) + (934 × [Height in meter]) + 20

  • Boys 9-18 Years Old

EER = 88.5 – (61.9×Age) + Activity-Level × (26.7 × [Weight (kg) + 903 × [Height (m)]) +25

  • Girls 9-18 Years Old

EER = 135.3 – (30.8×Age) + Activity-Level × (10.0 × [Weight (kg)) + (934 × Height in meter]) + 25

  • For Men Adults 19 Years and Older

EER = 662 – (9.53×Age) + Activity-Level × (15.91 x [Weight (kg) + (539.6 × [Height in meter])

  • For Women Adults 19 Years and Older

EER = 354 – (6.91×Age) + Activity-Level × (9.36 × [Weight (kg)) + (726 × [Height in meter])

  • Pregnancy (14-50 Years Old)

1st trimester EER = Non-pregnant EER + 0

2nd trimester EER = Non-pregnant EER + 340

3rd trimester EER = Non-pregnant EER + 452

  • Boy And Girl – Infants And Toddlers

0-3 months EER (kcal/d) = (89 x Weight [kg] – 100) + 175

4-6 months EER (kcal/d) = (89 x Weight [kg] – 100) + 56

7-12 months EER (kcal/d) = (89 x Weight [kg] – 100) + 22

13-35 months EER (kcal/d) = (89 x Weight [kg] – 100) + 20

  • Lactation

0-6 months postpartum EER = Non-pregnant EER + 330

7-12 months postpartum EER = Non-pregnant EER + 400

 

Reference: Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids, Institute of Medicine of the National Academies, 2002 and 2005, THE NATIONAL ACADEMIES PRESS 500 Fifth Street, N.W. Washington, DC 20001
Link: www.nap.edu

 

How to calculate EER

There are two ways to calculate EER one way is to use formulas and readings to manually calculate EER and the other way is to use online EER calculator.

Using our EER calculator:

All you need is some simple information about yourself and insert them in the required fields.

The information our calculator require is:

  • Gender
  • Age
  • Height
  • Weight
  • Physical activity

There are multiple units supported by our app like for height you can add height in meters, inches, feet/inches and even in centimeters and for weight you can use tonne, gram, kilograms, pound, and ounce.

Physical activity level (Pal) is of four types:

  1. Sedentary: (Daily PAL range: 1.0 - 1.39): Doing activities like gardening, light activities while siting (office jobs), household activities (cleaning), mopping, loading/unloading car, mowing the lawn, etc.
  2. Low Active: (Daily PAL range: 1.4 - 1.59):  Doing activities like gardening, light activities while siting (office jobs), household activities (cleaning), mopping, loading/unloading car, mowing lawn etc. and doing 30-60 minutes additional activities like cycling, jogging, simple exercise.
  3. Active: (Daily PAL range: 1.6 - 1.89): Doing activities like gardening, light activities while siting (office jobs), household activities (cleaning), mopping, loading/unloading car, mowing lawn etc. additionally doing ≤60 minutes of cycling, jogging or doing simple exercise (no weight lift).
  4. Very Active: (Daily PAL range: 1.9 - 2.5): Doing activities like gardening, light activities while siting (office jobs), household activities (cleaning), mopping, loading/unloading car, mowing lawn etc. and doing additional ≤60 minutes of cycling, jogging or doing simple exercise (no weight lift), cycling (moderately),  jogging (10-min miles), rope skipping,  skating, swimming or doing moderately active activities for 120 minutes.

 

What is the difference between BMR and EER?

BMR is the energy require by the person to perform basic functions at rest like breathing while EER is the energy expenditure throughout the day because of activities done.

RER (EER) is different from BMR as RER is the calories burned while at rest and BMR is the energy required by the body to perform functions. RMR includes and precisely estimates the BMR value of a person.  You can calculate your BMR here.

Importance of EER

To gain weight, lose weight or maintain a healthy weight you need to know your exact expenditure of calories according to your activities and other factors. It is important to know your EER and here are situations where EER can help you:

Selecting physical activity

You can lose or gain weight while controlling your daily activities. If you know your energy expenditure you can know what level of activity you need. As an example, if you want to lose weight you need to spend more calories than the intake of calories so to spend calories you first need to do know your present expenditure than you can decide the level of activity you need to lose weight.

Diet intake

Losing or gaining weight not only involves the activity you do but the diet matters a lot. If you know your daily expenditure of energy then you can know the amount of calories you need to maintain, gain or lose weight. You can use our calorie calculator to know the exact calories you need.

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