What is Your Estimated Energy Requirement (EER)?
Your Estimated Energy Requirement (EER) is a personalized calculation of the average daily dietary energy intake required to maintain energy balance in a healthy adult. It's the number of calories you need to consume daily to maintain your current body weight. This is influenced by factors like age, sex, weight, height, and Physical Activity Level (PAL). Understanding your EER is key for dietary strategies, from weight maintenance to loss or gain.
The Step-by-Step EER Calculation Using Mifflin-St Jeor
The Mifflin-St Jeor equation is widely used and considered accurate, especially for contemporary populations. It involves calculating your Basal Metabolic Rate (BMR) and then multiplying by your PAL.
Step 1: Calculate Your Basal Metabolic Rate (BMR)
BMR is the calories burned at complete rest. Use your weight (kg), height (cm), and age (years) with the formula for your sex:
- For Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5
- For Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161
Step 2: Determine Your Physical Activity Level (PAL)
Multiply your BMR by the factor that best matches your activity level:
- Sedentary: Little or no exercise. Multiplier: 1.2
- Lightly Active: Light exercise 1–3 days/week. Multiplier: 1.375
- Moderately Active: Moderate exercise 3–5 days/week. Multiplier: 1.55
- Very Active: Hard exercise 6–7 days/week. Multiplier: 1.725
- Extra Active: Very hard exercise and physical job. Multiplier: 1.9
Step 3: Calculate Your EER
EER = BMR × PAL Multiplier.
Example: A moderately active 40-year-old male, 80 kg, 180 cm tall. BMR = (10 × 80) + (6.25 × 180) - (5 × 40) + 5 = 1730 kcal. EER = 1730 × 1.55 = 2681.5 kcal.
A Comparison of EER Calculation Methods
The Mifflin-St Jeor and Harris-Benedict equations are common. Mifflin-St Jeor is generally more accurate for modern populations. The formulas are as follows:
| Feature | Mifflin-St Jeor Equation | Harris-Benedict Equation |
|---|---|---|
| Year Developed | 1990 | 1919, revised 1984 |
| Accuracy | Generally more accurate for modern populations | Can sometimes over- or under-estimate for some individuals |
| Men's Formula | $$(10 imes W) + (6.25 imes H) - (5 imes A) + 5$$ | $$66.5 + (13.75 imes W) + (5.003 imes H) - (6.75 imes A)$$ |
| Women's Formula | $$(10 imes W) + (6.25 imes H) - (5 imes A) - 161$$ | $$655.1 + (9.563 imes W) + (1.850 imes H) - (4.676 imes A)$$ |
Note: W=weight in kg, H=height in cm, A=age in years.
Which one should you use?
Mifflin-St Jeor is typically more reliable. For personalized advice, consult a dietitian or a verified online calculator.
How to Use Your EER for Real-World Goal Setting
Use your EER to guide your daily calorie intake:
- Weight Maintenance: Consume calories equal to your EER.
- Weight Loss: Consume fewer calories than your EER. A 500-calorie daily deficit can lead to about one pound loss per week.
- Weight Gain: Consume more calories than your EER. Adding 300–500 calories daily is a common approach.
Important Considerations and Adjustments
EER is an estimate and can change due to activity, illness, or climate. Monitor your progress, listen to your body, and adjust your intake as needed. For specific health conditions or needs (like pregnancy), consult a healthcare provider or dietitian. For more information on dietary needs, refer to resources like the National Academy of Sciences.
Conclusion
Calculating your EER is a crucial step for managing your dietary health. By using a formula like Mifflin-St Jeor and considering your activity, you get a calorie target for your goals. Remember to monitor and adjust your plan as your body and lifestyle change. Consulting a health professional can provide further personalized guidance.
