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The EER calculator assess the daily energy intakes by considering IOM equation. Simply put your gender along age, height, weight, and physical activity level.

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Estimate the average dietary energy intakes to maintain healthy and normal individuals. The EER calculator enables you to calculate how many calories an individual needs on a daily basis according to gender, age, height, weight, and physical activity.

Estimated energy requirements is the approximation of average dietary energy intake which helps to maintain energy in an individual with respect to a given age, gender, height, weight, and physical activity levels.

The estimated energy requirement calculator perform calculations by using IOM (Institute of Medicine Equations), to know the EER formula. The use of estimated energy equation helps to maintain energy needs for different genders. So, look at the EER equation below:

**Where:**

- W = Weight in kilograms (kg)
- H = Height in centimeters (cm)
- A = Age in years

EER calculations utilize physical activity coefficients to assess the energy expenditure with different physical activity levels. As, the bodies are constantly burning calories, even when we're at rest. This consumption of calories varies depending on a number of some factors. For the purposes, the PAL has been determined as follows:

- Sedentary (PAL 1.0 - 1.39)
- Low active (PAL 1.4 - 1.59)
- Moderate active (PAL 1.6-1.89)
- Very active (PAL 1.9 - 2.5)

So, take a look at the below table to make the EER calculations easy.

Group |
EER Equation (kcal/day) |

Males, (7-12 mo) Females (7-12 mo) | 89 x Weight (kg) - 100 + 22 |

Males, (13-35 mo) Females (13-35 mo) | 89 x Weight (kg) - 100 + 20 |

Males (3-8 yr) | [ 88.5 - 61.9 x Age (yr) ] + [ Physical Activity x 26.7 x Weight (kg) ] + [ 903 x Height (m) + 20 ] |

Females (3-8 yr) | [ 135.3 - 30.8 x Age (yr) ] + [ Physical Activity x 10.0 x Weight (kg) ] + [ 934 x Height (m) + 20 ] |

Males (9-18 yr) | [ 88.5 - 61.9 x Age (yr) ] + [ Physical Activity x 26.7 x Weight (kg) ] + [ 903 x Height (m) + 25 ] |

Females (9-18 yr) | [ 135.3 - 30.8 x Age (yr) ] + [ Physical Activity x 10.0 x Weight (kg) ] + [ 934 x Height (m) + 25 ] |

Males > 19 yr | [ 662 - 9.53 x Age (yr) ] + [ Physical Activity x 15.91 x Weight (kg) ] + [ 539.6 x Height (m) ] |

Females > 19 yr | [ 354 - 6.91 x Age (yr) ] + [ Physical Activity x 9.36 x Weight (kg) ] + [ 726 x Height (m) ] |

Pregnancy (14-50 years), 1st trimester | Non-pregnant Estimated Energy Requirements + 0 |

Pregnancy (14-50 years), 2nd trimester | Non-pregnant Estimated Energy Requirements + 340 |

Pregnancy (14-50 years), 3rd trimester | Non-pregnant Estimated Energy Requirements + 452 |

Lactation, (0-6 months) postpartum | EER = Non-pregnant EER + 330 |

Lactation, (7-12 months) postpartum | EER = Non-pregnant EER + 400 |

The EER calculator evaluates the diet and exercise plan to achieve health goals. By calculating your estimated energy requirements, you can gain valuable insights into how your body uses energy and make adjustments accordingly. So, let us take a look at the example below to make your concept broader.

- Weight =14 Kg
- Height = 1.524 m

The energy intakes above the EER would be expected to weight gain – whereas intakes below the EER would be expected to result in weight loss. Remember that food is converted for human’s body to function through the three yielding nutrients such as lipids (fats), protein, and carbohydrates. So, the percentage of these yielding nutrients that should need to consume daily as part of a healthy diet is:

- 45 % to 65 % of Kcal should come from carbohydrates
- 20 % to 35 % of Kcal should come from fats
- 10 % to 35 % of Kcal should come from protein

These are the foods that have been proven to help promote energy intakes:

- Bananas
- Fatty fish
- Brown rice
- Sweet potatoes
- Coffee
- Eggs
- Apples
- Water
- Dark chocolate

Pregnancy (14-50 years old) 1st trimester EER = Non-pregnant EER + 0 2nd trimester EER = Non-pregnant EER + 340 3rd trimester EER = Non-pregnant EER + 452

You can easily boost your energy level if you:

- Control stress
- Lighten your load
- Exercise
- Avoid smoking
- Restrict your sleep
- Eat for energy
- Use caffeine to your advantage
- Limit alcohol
- Drink water

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