Understanding Your Energy Needs
Published on Dec 03, 2015
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Understanding Your Energy Needs
How to calculate your Estimated Energy Requirement (EER)
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Understanding your energy needs is a great place to start when assessing your nutrition status. Here you will learn how to calculate your Estimated Energy Requirement (EER) which can use to determine your nutrition goals
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The National Academy of Sciences is a non-governmental agency dedicated to furthering science and general welfare and has a devoted interest in nutrition and nutrition recommendations. In 1994 this organization established a set of dietary reference standards called the Dietary Reference Intakes (DRIs). The Dietary Reference Intakes (DRIs) define the daily requirement for energy as the Estimated Energy Requirement (EER) (McQuire et al., 2013)
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The EERs represent the average energy intakes needed to maintain weight in a healthy person of a particular age, sex, weight, height and activity level (McQuire et al., 2013)
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EERs are calculated using mathematical equations, Here we will use one for healthy men, and one for healthy women.
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Adult man: EER=
662 - [9.53 x age(y)] + PA x [15.91 x wt(kg) + 539.6 x ht(m)]
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In these equations, PA refers to physical activity, and is categorized by sedentary (no physical activity), low active (1.5-3 miles/day), active (3-10 miles/day), or very active(10 or more miles/day). The speed associated with these distances is 2-4 miles/hour and is in addition to light activity associated with everyday life (McQuire et al., 2013).
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The PA values for men are as follows:
Sedentary =1.00
Low Active = 1.11
Active = 1.25
Very Active = 1.48
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The PA Values for Women are as follows:
Sedentary = 1.00
Low Active = 1.12
Active = 1.27
Very Active = 1.45
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To calculate your weight in kilograms, divide your weight in pounds by 2.2 and to calculate your height in meters, divide your height in feet by 3.3
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Knowing how much energy you require on a daily basis can help you set nutrition goals and maintain a healthy weight
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These equations apply to healthy non over weight, non-lactating, non-pregnant adults. Values for children pregnant and lactating women, and overweight adults are different (McQuire et al., 2013)
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References:
McQuire, M & Beerman K.A. (2013). Nutritional Sciences from Fundamentals to Food. Belmont, CA: Wadsworth
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