Estimated Energy Requirement EER Calculator

Harris-Benedict EER Equation:

\[ EER = 662 - (9.53 \times Age) + PA \times (15.91 \times Weight + 539.6 \times Height) \text{ (male)} \]

Gender:

Age:

years

Weight:

Height:

Physical Activity (PA):

Estimated Energy Requirement (EER):

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1. What is the Estimated Energy Requirement?

The Estimated Energy Requirement (EER) represents the average dietary energy intake that is predicted to maintain energy balance in a healthy adult of a defined age, gender, weight, height, and level of physical activity.

2. How Does the Calculator Work?

The calculator uses the Harris-Benedict EER equation:

\[ EER = 662 - (9.53 \times Age) + PA \times (15.91 \times Weight + 539.6 \times Height) \text{ (male)} \]

Where:

\( EER \) — Estimated Energy Requirement (kcal/day)
\( Age \) — Age in years
\( PA \) — Physical Activity factor
\( Weight \) — Weight in kilograms (kg)
\( Height \) — Height in meters (m)

Explanation: The equation calculates basal metabolic rate adjusted for physical activity level to determine daily energy needs.

3. Importance of EER Calculation

Details: Accurate EER estimation is crucial for weight management, athletic performance optimization, clinical nutrition planning, and ensuring adequate energy intake for health maintenance.

4. Using the Calculator

Tips: Enter age in years, weight in kilograms, height in meters, select gender and appropriate physical activity level. All values must be valid positive numbers.

5. Frequently Asked Questions (FAQ)

Q1: What are the PA (Physical Activity) categories?
A: Sedentary (1.0) - little to no exercise; Low Active (1.11) - light exercise 1-3 days/week; Active (1.25) - moderate exercise 3-5 days/week; Very Active (1.48) - hard exercise 6-7 days/week.

Q2: How accurate is the EER calculation?
A: EER provides a good estimate for most healthy adults, but individual variations in metabolism, body composition, and other factors can affect actual energy needs.

Q3: Should EER be used for weight loss?
A: For weight loss, typically a 500 kcal/day deficit from EER is recommended for safe weight loss of about 0.5-1 kg per week.

Q4: How often should EER be recalculated?
A: Recalculate EER with significant changes in weight (±5 kg), activity level, or every 6-12 months due to age-related metabolic changes.

Q5: Are there limitations to this equation?
A: Less accurate for athletes, pregnant/lactating women, elderly with significant muscle loss, and individuals with certain medical conditions affecting metabolism.