How to Figure Out Your EER
A fast and accurate way to figure out your EER is to use the equations below. To use this method to figure out your EER, you will first want to convert your weight to kilograms and your height to meters.
Conversions:
Pounds / 2.2 = kg
Example: 175 lbs / 2.2 = 79.55 kg
Inches / 39.37 = meters
Example: 72 Inches / 39.37 = 1.83 m
After you’ve done the conversions you’ll now want to assess your daily physical activity. Choose from the following options the amount of physical activity that best describes you. Keep in mind that many people overestimate their daily physical activity. If you fall somewhere in between a category you can figure out your own physical activity (PA) factor.
For example: If you feel that you are somewhere between moderate activity (1.25) and high activity(1.48), then you could add the two factors together and divide by two to get 1.365 as your PA 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 move around at work or you do tasks at home.
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 for most of the day, very little sitting around.
High Activity: PA Factor Men 1.48, Women 1.45
More than 60 minutes of moderate activity plus you do 60 minutes of vigorous exercise.
Now that you have your converted height and weight, and your PA
factor, plug these values into the appropriate equation.
Men
EER = [662 - (9.53 X Age)] + PA X [(15.91 X weight in kg) + (539.6 X height in meters)]
Example:
- A male age 32
- Height 6′2 = 1.88 meters
- Weight 200 lb = 90.9 kg
- PA 1.25
EER = [662 - (9.53 X 32)] + 1.25 X [(15.91 X 90.0) + (539.6 X 1.88)]
*Parentheses first*
EER = [662 - 304.96] + 1.25 X [1,431.9 + 1014.45]
*brackets next*
EER = 357.04 + 1.25 X 2,446.35
*Multiply next*
EER = 357.04 + 3,057.94
EER = 3,415 calories
*+- 200 calories*
Women
EER = [354 - (6.91 X Age)] + PA X [(9.36 X weight in kg) + (726 X height in meters)]
Example:
- A female age 32
- Height 5′4 = 1.62meters
- Weight 140 lb = 63.63 kg
- PA 1.25
EER = [354 - (6.91 X 32)] + 1.25 X [(9.36 X 63.63) + (726 X 1.62)]
*Parentheses first*
EER = [354 - 221.12] + 1.25 X [595.58 + 1176.12]
*brackets next*
EER = 132.88 + 1.25 X 1,771.7
*Multiply next*
EER = 132.88 + 2,214.63
EER = 2,348 calories
*+- 200 calories*
Now that you have figured out 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 approximately 500 calories less than your EER every day. A negative energy balance of 1000 calories should result in a loss of 2lbs a week. That is why it so widely recommended that you only try to lose 1-2 pounds a week. 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 if most of your weight will likely be in the form of fat. If you are looking 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!
