How To Set Weight Loss Goals: Calculating Your EER

Wondering where to start with weight loss? Deciding a goal weight, how many calories you need, and all those other confusing questions can all begin to be answered once you calculate your estimated energy requirement (EER).

How to Calculate Your Estimated Energy Requirement (EER)

1. Male or Female? Pick the equation that corresponds to your gender:

Women age 19 years and older:

EER = 662 – 6.91 x age + PA x [(9.36 x wt) + (726 x ht)]

Men age 19 years and older:

EER = 662 – 9.53 x age + PA x [(15.91 x wt) + (539.6 x ht)]

2. Fill In The Blanks.

Insert:

  • Age by years
  • Weight (wt) in kilograms
  • Height (ht) in meters

Conversions:

  • Pounds to Kilograms: divide pounds by 2.2. ie: 150 pounds/2.2 = 68.18 kilograms
  • Inches to Meters: divide inches by 39.37. ie: 60 inches/39.37 = 1.52 meters

3. What’s Your Physical Activity Level?

Physcical Activity Level and PA Factor

Description: Male PA Factor / Female PA Factor

Sedentary: 1.0 / 1.0

Low Active: 1.11 / 1.12

Active: 1.25 / 1.27

Very Active: 1.48 / 1.45

Insert your PA factor into the equation.

4. Ready To Calculate!

Let’s Walk Through It Together

Active, 23-year-old female, 5 feet 6 inches tall (66 inches), 125 pounds.

1. For our example we will use the female equation:

EER = 662 – 6.91 x age + PA x [(9.36 x wt) + (726 x ht)]

2. Fill in the blanks: First, convert pounds to kilograms and inches to meters and then insert them into the female equation.

125 pounds / 2.2 = 56.8 kilograms

66 inches / 39.37 = 1.68 meters

EER = 662 – 6.91 x age + PA x [(9.36 x wt) + (726 x ht)]

EER = 662 – 6.91 x 23 + PA x [(9.36 x 56.8 ) + (726 x 1.68)]

3. Determine the PA factor. This example places the female individual in the active category which would give us a PA factor of 1.27. Insert the PA factor into the equation:

EER = 662 – 6.91 x 23 + 1.27 x [(9.36 x 56.8 ) + (726 x 1.68)]

4. Now we’re ready to calculate!

EER = 662 – 6.91 x 23 + 1.27 x [(9.36 x 56.8 ) + (726 x 1.68)]

EER = 662 – 6.91 x 23 + 1.27 x 1,751.33

EER = 662 – 158.93 + 2,224.19

EER = 662 – 158.93 +2,224.19

EER = 2,727.26

The EER for this woman is about 2,727 calories per day; however, the actual requirement probably falls within a range of 10 percent above and below this value.

A great way to increase your EER is by increasing your PA factor through exercise. Read reviews on the best home gym equipment so you can find your perfect match for your exercise needs.

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