How to find 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 will 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 have made the conversions, you will now want to evaluate your daily physical activity. Choose the amount of physical activity that best describes you from the options below. Be aware that many people overestimate their daily physical activity. If you are somewhere in the middle between a category, you can determine your own physical activity (PA) factor.

For example: if you feel like you are somewhere between moderate activity (1.25) and high activity (1.48), then you can add the two factors together and divide by two to get 1.365 as your BP factor.

Without activity: PA Factor Men 1.0, Women 1.0 Without physical activity. You sit at work all day, then you come home and sit until it’s time to go to 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 do chores at home.

Moderate activity: PA factor 1.25 Men, 1.27 Women More than 60 minutes of moderate activity. Your job requires you to be on the go for 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 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:

– 32-year-old man

– 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] * next brackets *

EER = 357.04 + 1.25 X 2,446.35 * Multiply below *

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 32-year-old woman

– Height 5’4 = 1.62 meters

– 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] * next brackets *

EER = 132.88 + 1.25 X 1,771.7 * Multiply below *

EER = 132.88 + 2214.63

EER = 2,348 calories * + – 200 calories *

Now that you have discovered your EER, it is 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 calories less than your EER every day. A negative energy balance of 1000 calories should result in a loss of 2 pounds per week. This is why it is so highly recommended that you only try to lose 1-2 pounds per week. A deficit of more than 1000 calories can be unhealthy and even dangerous for some people. Never eat less than 1200 calories unless recommended by your doctor and even then you would be skeptical.

To gain weight, do the opposite, but keep in mind that most of your weight will likely be in the form of fat. If you are looking to maintain your current weight, try adjusting your diet so that you eat 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!