1. What is 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 EER equation:

Where:

• \( Basal Metabolic Rate \) — Calculated using Mifflin-St Jeor Equation
• \( Activity Factor \) — Multiplier based on physical activity level

BMR Calculation (Mifflin-St Jeor):
Male: \( BMR = 10 \times weight + 6.25 \times height - 5 \times age + 5 \)
Female: \( BMR = 10 \times weight + 6.25 \times height - 5 \times age - 161 \)

Activity Factors:

• Sedentary (little/no exercise): 1.2
• Light (light exercise 1-3 days/week): 1.375
• Moderate (moderate exercise 3-5 days/week): 1.55
• Active (hard exercise 6-7 days/week): 1.725
• Very Active (very hard exercise, physical job): 1.9

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 centimeters, select gender and activity level. All values must be valid (age 1-120, weight and height > 0).

5. Frequently Asked Questions (FAQ)

Q1: What is the difference between BMR and EER?
A: BMR is the energy needed for basic bodily functions at rest, while EER includes additional energy for physical activity and daily living.

Q2: How accurate is the Mifflin-St Jeor equation?
A: It's considered one of the most accurate BMR prediction equations for healthy adults, with about 90% accuracy in most populations.

Q3: Should I use EER for weight loss?
A: For weight loss, consume 300-500 kcal less than your EER; for weight gain, consume 300-500 kcal more than your EER.

Q4: How often should I recalculate my EER?
A: Recalculate every 3-6 months or whenever your weight, activity level, or lifestyle changes significantly.

Q5: Are there limitations to this calculation?
A: Less accurate for athletes, pregnant/lactating women, elderly with sarcopenia, and individuals with metabolic disorders.