This tool calculates your daily calorie needs to help you manage your weight effectively.
How to Use the EER Calorie Calculator
To calculate your Estimated Energy Requirement (EER) using this calculator:
- Enter your age in years.
- Select your gender.
- Input your weight in kilograms.
- Input your height in centimeters.
- Select your activity level from the dropdown menu.
- Click the “Calculate” button to get your EER.
How It Calculates
The calculator uses the Mifflin-St Jeor Equation for calculating your Basal Metabolic Rate (BMR) based on your gender, age, weight, and height. The equation is:
- For men: BMR = 88.362 + (13.397 * weight in kg) + (4.799 * height in cm) – (5.677 * age in years)
- For women: BMR = 447.593 + (9.247 * weight in kg) + (3.098 * height in cm) – (4.330 * age in years)
The BMR is then multiplied by an activity factor to estimate Total Daily Energy Expenditure (TDEE), which is your EER.
Limitations
Please note:
- This calculator provides a general estimate and may not be accurate for all individuals.
- Factors like muscle mass, overall health, and specific fitness goals are not accounted for.
- Always consult with a healthcare provider for personalized dietary and health advice.
Use Cases for This Calculator
Calculate Calories Burned
Enter your weight, duration of exercise, and type of activity to determine the number of calories burned. Whether you’re running, cycling or swimming, this calculator provides an accurate estimate based on your input.
Plan Daily Caloric Intake
By specifying your age, gender, weight, height, and activity level, you can determine the recommended caloric intake for maintaining, gaining, or losing weight. This feature helps you plan your meals effectively.
Track Food Consumption
Input the food items you’ve consumed along with their portion sizes to calculate the total caloric intake. This tool assists in monitoring your daily food intake and making informed decisions about your diet.
Estimate Basal Metabolic Rate
Provide your age, weight, height, and gender to calculate your basal metabolic rate (BMR). This value represents the number of calories your body needs to function at rest, aiding in setting weight loss or maintenance goals.
Analyze Macronutrient Ratios
After entering your daily caloric intake, find out the recommended breakdown of macronutrients (carbohydrates, protein, and fat) for your fitness goals. This helps you balance your diet according to your nutritional requirements.
Compare Caloric Expenditure
Compare the calories burned during different types of exercises to make informed decisions about your workout routine. This feature allows you to choose activities that align with your fitness goals and preferences.
Calculate Weight Loss Progress
Track your weight loss progress by entering your current weight, target weight, and daily caloric deficit. This calculator estimates the time required to reach your goal, motivating you to stay on track with your weight loss journey.
Assess Caloric Surplus
If your goal is muscle gain, input your current weight, target weight, and daily caloric surplus to estimate the time needed to achieve the desired muscle mass. Use this tool to optimize your bulking phase effectively.
Determine Caloric Needs for Athletes
Athletes can calculate their specific caloric needs based on their training intensity and duration. By inputting these details, the calculator provides a customized calorie goal to support performance and recovery.
Optimize Post-Workout Nutrition
Input your exercise duration and intensity to receive recommendations for post-workout nutrition. This feature suggests the ideal combination of macronutrients to aid recovery and maximize the benefits of your workout.