EER Calculator to Know your Estimated Energy Requirement

The team of calculator-online provided a smart EER calculator that helps to calculate the estimated energy requirement. EER is an estimation of how many calories an individual needs per day according to his/her age, gender, height, weight, and physical activity levels.

Well, before knowing about this efficient tool, let’s start with the eer definition of nutrition.

What Is My EER?

EER means ‘Estimated Energy Requirement’, by it is the average dietary energy intake that will help to maintain energy balance in an individual with respect to a given age, gender, height, weight, and physical activity levels. The use of eer formula helps to calculate eer values.

EER Calculator:

Our EER or estimated energy requirement calculator is an advanced tool that uses the Institute of Medicine equations to calculate estimated energy requirements. You can use the above calculator to calculate how much energy (eer Calories) you need to perform your daily tasks efficiently. Read on to know how it helps to calculate eer in nutrition!

How To Use:

You just have to stick on the given steps to determine your total EER.

First of all, you ought to select a gender from the drop-down menu, it can be either ‘male, female, pregnant, infant or toddler, and lactating.’
Very next, you ought to enter your age into the designated field of ‘Age Years.’
Then, you ought to enter your height in (ft/in or cm) from the given field
Right after, you ought to enter your weight in either (lbs or kg) from the given field
Then, you ought to choose your PAL (Physical Activity Level) it can be either (Sedentary, Light Active, Moderately Active, Very Active.’
Very next, you ought to select your weight goal from the drop-down menu, it can be either ‘maintain weight, lose weight, gain weight.’
Once you entered all fields, hit the calculate button – the calculator calculating your Total EER, BMR, RMR, BMI, and even show the estimated energy requirement table according to your Activity level

How to Calculate EER?

Well, estimated energy requirement or eer calculations becomes quite easy with the ease of the formulas mentioned above for EER.

For Example:

Calculate the EER of a girl, who is 5 years old and has a weight of 14 Kg; height is 1.524 m.

Let’s put the values in the above formula that is:

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

EER = 135.3 – (30.8 * 5) + 1.0 * 10.0 * 14 + 934 * 1.524 + 20

EER = 1564.72

However, you can check out your total EER or calculate energy requirements using the above EER calculator.

About EER Equations:

When you are going to utilize these equations for EER, it is essential to distinguish between the Physical Activity Coefficients (PA) and the Physical Activity Levels (PAL).

Physical Activity Coefficients (PA Factor):

Physical activity coefficients depend on ranges of physical activity levels and are taken into account to estimate energy requirements.

Physical Activity Level (PAL):

It is referred to as the ratio of total energy expenditure to basal energy expenditure (TEE/BEE).

Your Physical Activity Levels Does Matter:

Optimistic studies reveal that PAL is the way to express an individual’s daily physical activity as a number and taken into account to estimate an individual’s total energy expenditure. Also, with a combination of BMR or Basal Metabolic Rate, it can be utilized to determine the amount of food energy a person requires to consume in order to maintain a particular lifestyle.

The PAL categories are defined as:

Sedentary (PAL 1.0-1.39)
Lightly Active (PAL 1.4-1.59)
Moderately Active (PAL 1.6-1.89)
Very Active (PAL 1.9-2.5)

Physical Activity Guidelines:

According to optimistic studies:

You have to avoid being sedentary
You ought to stick on at least 2 hours of moderate-intensity and only one hour of high-intensity within a week
Also, you have to do strength training as it helps to prevent muscle loss and strengthen your bones
You ought to play outdoor sports, swim, dance, walk or run
An individual who has a desk job should have to walk around every hour

For a further guideline, you ought to consult your medical expert!

EER Nutrition And Weight Control:

Once you come to know about your total EER, then you ought to consult with your health care provider to get an idea about your EER nutrition needs. You can find various diets and supplements that might be work for you, but the well-known formula for weight control is cals in = cals out. Stick on this formula to control your weight!

Disclaimer:

All the calculations that are taken into account by this eer calculator are just estimations; for further query, you have to consult with your health experts.