Enter your height, weight, age, gender, activity level, and goal weight to calculate your EER (Estimated Energy Requirement).
What is EER?
EER stands for estimated energy requirement. It’s a medical term used to describe the amount of energy a human body consumes. This can include the energy required by the human body at rest (BMR), as well as additional energy needed for exercise.
BMR stands for basal metabolic rate, and it’s a term used to describe total energy expended at rest based on factors like weight and height. There are 4-5 common equations for this, but the most common is the Schofield equation. We will go over that exact equation in the next section.
Understanding your EER is an important step in knowing how to achieve your weight loss goals. Weight loss revolve around the simple equation of calories in = calories out. Tipping that scale one way or the other changes whether you lose or gain weight, but if you don’t know the proper calories out (EER) then you are likely to be wrong on how much you can eat.
The following formula is used for calculating your basal metabolic rate (BMR). In other words, how much energy you burn at rest.
- P = total Calories
- h = height (cm)
- a = age (years)
- s = constant (+5 for men/ -161 for women)
This formula only gives you your energy expenditure at rest. You also need to account for energy expenditure due to motion. The formula for your total calories burned for activity is as follows.
- Not Active + 0 calories per day
- 1-2 hours of exercise per week + 100 calories per day
- 3-5 hours of exercise per week + 200 calories per day
- 6-10 hours of exercise per week + 400 calories per day
Note that these values assume these activity levels are performed at general cardio heart rate levels of 140BPM – 170BPM. Weight lifting and other forms of exercise should be taken into consideration as well.
How to calculate EER
Now that you have a basic understanding of how EER is calculated, let’s go over a step by step guide in how to go about using the formulas above.
- First, you need to determine all of the basic information required. That is height, weight, gender, and age. To get a most accurate weight and height you should take several measurements over the course of a few days and take the average.
- Next, you need to enter your activity level. The basic levels are listed below.
- Not Active – 0 hours per week
- Slightly Active – 1-2 hours per week
- Moderately Active 3-5 hours per week
- Very Active 6-10 hours per peak
- If you are only getting 1-2 hours of cardio per week, but are also lifting weights or doing other activities, you should bump up to the next activity level.
- Next, you need to determine your weight goals. Do you want to lose, maintain, or gain weight? This calculator assumes a healthy weight loss and gain of 1lb per week.
- Finally, enter all of the values into the calculator or formula to calculate your EER.
EER are Weight Control
Now that you have your EER, it’s time to implement a program that fits your goals. There are endless resources out there for various diets and supplements, but the most important thing to keep in mind is that weight is controlled by that simple formula, cals in = cals out. Tip that formula in your favor and you are good to go.
It’s also important to understand that this is just an estimate of your EER. To get a more accurate measure, you should implement a program and track results over an extended period of time. This means at least 3 weeks of implementing your program and monitoring your progress daily. The best practice includes making graphs at the end of your program to analyze results and adjust future plans.