Here's how to figure out the EER. The quick and accurate method is to apply the following equations. If you want to use this method to get to know the EER, you first want to measure its weight to kilograms and height.
Pounds / 2.2 = kg Example: 175 lbs / 2.2 = 79.55 kg  Inches / 39.37 = meters Example: 72 inches / 39.37 = 1.83 m
After you've made your conversions, you want to measure your daily physical activity. Choose the amount of physical activity best suited to one of the following options. Keep in mind that many people overestimate their daily physical activity. If you fall into a category, you can count on your own physical activity (PA).
For example: If you feel somewhat moderate (1.25) and high activity (1.48), then add two factors and divide by two to get your PA factor up to 1.365.
No activity: PA Factor Men 1.0, Women 1.0 No physical activity. You sit all day in the workplace, you will come home and sit down while you are on the bed.
Low activity: PA factor men 1.11, women 1.12 30 to 60 minutes light to moderate activity. You need work or home assignments.
Moderate activity: PA Factor Men 1.25, Women 1.27 More than 60 minutes of moderate activity. Your work requires that you move around most of the day, with little to sit around.
High activity: PA Factor Men 1.48, Women 1.45 More than 60 minutes of moderate activity and 60 minutes of powerful workout. 19659002] Now that you have the transformed height and weight, and your PA factor, connect these values to the corresponding equation.
EER = [662 – (9.53 X Age)] + PA X [(15.91 X weight in kg) + (539.6 X height in meters)]
Example:  – Male Age 32
– Height 6 & # 39; 2 = 1.88 meters
200 lb = 90.9 kg
– PA 1.25
EER = [662 – (9.53 X 32)] + 1.25 X [(15.91 X 90.0) + (539.6 X 1.88)] * EER = 357.04 + 3,057.94
EER = [662 – 304.96] 1.25 X [1,431.9 + 1014.45] * parentheses next *
EER = 357.04 + 1.25 X 2,446.35 * EER =] – 200 calories *
EER = [354 – (6.91 X Age)] + PA X Example:
– A female age 32
– Height 5 & amp; # 4 = 19659002] – Weight 140 lb = 63.63 kg [
+ 1.25 X [59558+(EER=13288+125X[(9.36 X 63.63) + (726 X 1.62)] EER = [354 – (6.91 X 32)] + 1.25 X [(9.36 X 63.63) + (726 X 1.62)] 1,771.7 * Multiple sequential *
EER = 132, 88 + 2,214.63
EER = 2,348 calories * + – 200 calories *
Now that you have invented your EER, you can gain weight or maintain your current weight. If you lose about a pound a week, you consume about 500 calories a day as EER. The negative energy output of 1000 calories results in a loss of 2 kg a week. It is therefore widely recommended that you only lose 1 to 2 pounds a week. Over 1,000 calories may be unhealthy and may be dangerous for some people. Never eat less than 1 200 calories unless your doctor advises it, and I would still be skeptical.
Weight gain points in the opposite direction, but you will notice that most of your weight is likely to be fat. If you think you keep your current weight, try to adjust your diet so you can eat the widest possible diet for the EER. Since weight and age have changed, do not forget to redesign the EER. This can be a great starting point for developing a successful attack plan.
Good luck with fitness goals!