I’m going to teach you how to properly and accurately calculate your daily caloric intake.
Everyone’s caloric intake will be different. No one should be eating the same calories as someone, unless they both have the same body composition and current physical activity level.
That is why I’m not a big fan of premade Nutrition Guides.
What does EER stand for?
EER stands for Estimated Energy Requirement. This calculates how much you should eat on a daily basis to maintain a healthy body weight according to your current daily physical activity.
Someone who engages in more physical activity daily will require more food than those who do not.
Estimated Energy Requirement (EER) Equation:
EER = 662 – (9.53 x Age) + (15.91 x BodyWeight) + (539 x HT)
Convert (BW) pounds to kilogram, (HT) Inches to meters
Example:
James, 30 year old man who weighs 160 pounds and 71 inches tall.
Age: 30
BW: Convert Body Weight to kg = 160lb / 2.2 = 72.6kg
HT: Convert Height to Meters = 71in x .0254= 1.8m
Now Plug It In The Formula
- EER = 662 – (9.53 X 30) + (15.91 x 72.6) + (539 X 1.8)
- EER = 662 – 185.9 + 1155.1 + 970.2
- EER = 2601.4 calories/day
2601.4 cal/day Would Be James Total Calories Per Day To Maintain His Body Weight.
Think About This Statement, “Fat Burns In The Flames Of Carbohydrates”
2601.4 Calories is the amount James needs to maintain his weight, but what about if he exercises.
Now, let’s say James likes to exercise.
That means James would needs to CONSUME more Calories!
Calculating EER with Exercise:
James Jogs 5 Times A Week At A 6 Minute Mile Average, 30 Minutes Each Session
Now, to determine the average calories James burns with exercise first, we need to figure out the total minutes James exercise weekly.
Then, figure out the daily average exercise Time
Then, use the caloric expenditure chart to figure the calories burn per pound per min for Jogging(see chart below)
The the fourth step, multiply Cal/Lb/Min to James weight to get calories burn per minute
And then, multiply cal burn per min to daily average exercise time to get James’s daily Caloric Expenditure from exercise
Lastly, add James’s daily Caloric Expenditure from Exercise to his Estimated Energy Requirement (2601.4 Cal/day)
Whew! that was a lot. Stay with me!
- Calculate Total Minutes: 5 X 30 = 150 minutes/Week
- Figure Out Daily Average Time: 150 min/7 days = 21.4min/day
- Cal Burn Per Pound Per Min (see chart) = 0.114 cal/lb/min. Multiply 0.114cal/lb/min x 160lb = 18.24cal/min
- Multiply 18.24cal/min x 21.4min/day = 390.336 Calories Burn Per Day
- Add EER to Calories Burn Per Day 390.336 + 2601.4 = 2991.7 Calories
This means that James needs to Consume 2991.7 calories to MAINTAIN his Body Weight with exercise.
If James wants to lose weight, he must consume less than 2991.7 Calories Per Day.
Activity | Cal/lb/min |
Aerobics Moderate Vigorous Step Aerobics | Aerobics 0.065 0.095 0.070 |
Strength Training | 0.050 |
Calisthenics | 0.033 |
Cycling (Stationary) Moderate Vigorous | Cycling (Stationary) 0.055 0.070 |
Elliptical Training Moderate Vigorous | Elliptical Training 0.070 0.090 |
High-Intensity Interval Training | 0.120 |
Hiking | 0.040 |
Walking 4.5 mph | 0.045 |
Zumba Moderate Vigorous | Zumba 0.065 0.095 |
Jogging/Running (surface) 11.0 min/mile 8.5 min/mile 7.0 min/mile 6.0 min/mile | Jogging/Running (level surface) 0.070 0.090 0.102 0.114 |
Jump Rope | 0.060 |
How much you need to eat to lose weight
Remember, If energy input is greater than energy output weight gain will occur.
My goal for my clients is to expend 500 calories a day. Remember 3500 calories is 1 pound of fat. A 500 daily caloric deficit will yield 1lb of fat loss per week.
But instead of eating 500 calories less, we burn calories through exercise.
Here’s my challenge to you!
Tomorrow, I challenge you to burn 250 calories through exercise and eat 250 calories less. That way you get that 500 daily caloric deficit goal.
