1. What is the Energy Requirement Equation?

The Energy Requirement Equation (EER = BMR + PA) estimates daily energy needs by combining basal metabolic rate (BMR) with physical activity (PA) energy expenditure. It provides an accurate assessment of total daily calorie requirements for maintaining current weight.

2. How Does the Calculator Work?

The calculator uses the Energy Requirement equation:

Where:

• \( BMR \) — Basal Metabolic Rate (kcal)
• \( PA \) — Physical Activity energy expenditure (kcal)

Explanation: The equation calculates total daily energy needs by summing the energy required for basic bodily functions (BMR) and the energy expended through physical activity.

3. Importance of EER Calculation

Details: Accurate EER estimation is crucial for weight management, nutritional planning, athletic training, and medical nutrition therapy. It helps determine appropriate calorie intake for maintaining, losing, or gaining weight.

4. Using the Calculator

Tips: Enter BMR in kcal (can be calculated using standard equations), and physical activity energy expenditure in kcal. Both values must be positive numbers.

5. Frequently Asked Questions (FAQ)

Q1: How is BMR different from RMR?
A: BMR (Basal Metabolic Rate) measures energy expenditure at complete rest, while RMR (Resting Metabolic Rate) is measured under less strict conditions. BMR is typically slightly lower than RMR.

Q2: How can I estimate my physical activity energy expenditure?
A: PA can be estimated using activity trackers, MET values for different activities, or as a percentage of BMR based on activity level (sedentary, light, moderate, active, very active).

Q3: Does EER account for thermic effect of food?
A: The basic EER = BMR + PA equation does not explicitly include the thermic effect of food (TEF), which typically accounts for about 10% of total energy expenditure. For more precise calculations, TEF should be considered.

Q4: How often should EER be recalculated?
A: EER should be recalculated when there are significant changes in weight, body composition, activity level, or age, as these factors affect both BMR and PA.

Q5: Can EER be used for weight loss planning?
A: Yes, creating a calorie deficit based on EER is fundamental for weight loss. A deficit of 500-1000 kcal per day typically results in safe weight loss of 0.5-1 kg per week.