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’ll first want to 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 = 1.83 m
Once you’ve done the conversions, you’ll 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 calculate your own physical activity factor (PA).
For example: If you feel you are somewhere between moderately active (1.25) and highly active (1.48), you could add the two factors together and divide by two to get 1.365 as your physical activity factor.
No Activity: AF 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 at work or do chores at home.
Moderate Activity: AF Factor Men 1.25, Women 1.27 More than 60 minutes of moderate activity. His job requires him to be on the move most of the day, with 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
REE = [662 – (9.53 X Age)] + AP X [(15.91 X weight in kg) + (539.6 X height in meters)]
Example:
– A 32-year-old man.
– Height 6’2 = 1.88 meters
– Weight 200 pounds = 90.9 kg
– AP 1.25
REE = [662 – (9.53 X 32)] + 1.25X [(15.91 X 90.0) + (539.6 X 1.88)] *First parentheses*
REE = [662 – 304.96] + 1.25X [1,431.9 + 1014.45] *in brackets next*
EER = 357.04 + 1.25 X 2,446.35 *Multiply next*
APR = 357.04 + 3,057.94
REE = 3,415 calories
*+- 200 calories*
Women
REE = [354 – (6.91 X Age)] + AP X [(9.36 X weight in kg) + (726 X height in meters)]
Example:
– A 32-year-old woman.
– Height 5’4 = 1.62 meters
– Weight 140 pounds = 63.63 kg
– AP 1.25
REE = [354 – (6.91 X 32)] + 1.25X [(9.36 X 63.63) + (726 X 1.62)] *First parentheses*
REE = [354 – 221.12] + 1.25X [595.58 + 1176.12] *in brackets next*
EER = 132.88 + 1.25 X 1,771.7 *Multiply next*
APR = 132.88 + 2,214.63
EER = 2,348 calories *+- 200 calories*
Now that you’ve found your EER, it’s up to you to decide if you want to lose weight, gain weight, or maintain your current weight. To lose about a pound a week, eat about 500 calories less than your EER every day. A negative energy balance of 1,000 calories should result in a loss of 2 pounds per week. This is why it is so widely recommended that you only try to lose 1-2 pounds per week. A deficit of more than 1,000 calories can be unhealthy and even dangerous for some people. Never eat less than 1,200 calories unless your doctor tells you to, and even then I’d be skeptical.
To gain weight, do the opposite, but keep in mind that most of your weight will probably be in the form of fat. If you’re looking to maintain your current weight, try adjusting 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 in developing a successful plan of attack.
Good luck with your fitness goals!
