"Estimating Energy Requirement To maintain body weight you have to balance the calories obtained from food and beverages with the calories expended every day. Here, we will discuss how to calculate your energy needs in kilocalories per day so that you can determine whether your caloric intake falls short, meets, or exceeds your energy needs. The Institute of Medicine has devised a formula for calculating your Estimated Energy Requirement (EER). It takes into account your age, sex, weight, height, and physical activity level (PA). The EER is a standardized mathematical prediction of a person’s daily energy needs in kilocalories per day required to maintain weight. It is calculated for those over 18 years of age via the following formulas: Adult male: EER = 662 − [9.53 X age (y)] + PA X [15.91 X wt (kg) + 5.39.6 X ht (m)] Adult female: EER = 354 − [6.91 x age (y)] + PA x [9.36 x wt (kg) + 726 x ht (m)] Note: to convert pounds to kilograms, divide weight in pounds by 2.2. To convert feet to meters, divide height in feet by 3.3. Estimating Caloric Intake To begin your dietary assessment, go to MyPlate, which is available on the US Department of Agriculture (USDA) website: http:/ /www.choosemyplate.gov/. Table 8.3 Physical Activity (PA) Categories and Values 3 Activity Level Men PA Value Women PA Value Description Sedentary 1.00 1.00 No physical activity beyond that required for independent living Low 1.11 1.12 Equivalent to walking 1.5 to 3 miles per day Moderate 1.25 1.27 Equivalent to walking 3 to 10 miles per day High 1.48 1.45 Equivalent to walking 10 or more miles per day These values only apply to normal weight adults and not to children or pregnant or lactating women. These values only apply to normal weight adults and not to children or pregnant or lactating women. The numbers within the equations for the EER were derived from measurements taken from a group of people of the same sex and age with similar body size and physical activity level. These standardized formulas are then applied to individuals whose measurements have not been taken, but who have similar characteristics, in order to estimate their energy requirements. Thus, a person’s EER is, as the name suggests, an estimate for an average person of similar characteristics. EER values are different for children, pregnant or lactating women, and for overweight and obese people. Also, remember the EER is calculated based on weight maintenance, not for weight loss or weight gain. The 2015 Dietary Guidelines provides a table (Table 8.4 “Estimated Daily Calorie Needs”) that gives the estimated daily calorie needs for different age groups of males and females with various activity levels. The Dietary Guidelines also states that while knowing the number of calories you need each day is useful, it is also pertinent to obtain your calories from nutrient-dense foods and consume the various macronutrients in their Acceptable Macronutrient Distribution Ranges (AMDRs) (Table 8.5 “Acceptable Macronutrient Distribution Ranges”). Table 8.4 Estimated Daily Calorie Needs Sex Age (years) Sedentary Moderately Active Active Child (female and male) 2–3 1,000 1,000–1,400 (male)1,000-1,200 (female) 1,000–1,400 Female 4–8 1,200–1,400 1,400–1,600 1,400–1,800 Female 9–13 1,400–1,600 1,600–2,000 1,800–2,200 Female 14–18 1,800 2,000 2,400 Female 19–30 1,800–2,000 2,000–2,200 2,400 Female 31–50 1,800 2,000 2,200 Female 51+ 1,600 1,800 2,000–2,200 Male 4–8 1,200–1,400 1,400–1,600 1,600–2,000 Male 9–13 1,600–2,000 1,800–2,200 2,000–2,600 Male 14–18 2,000–2,400 2,400–2,800 2,800–3,200 Male 19–30 2,400–2,600 2,600–2,800 3,000 Male 31–50 2,200–2,400 2,400–2,600 2,800–3,000 Male 51+ 2,000–2,200 2,200–2,400 2,400–2,800 Source: 2010 Dietary Guidelines for Americans.US Department of Agriculture. http:/ /health.gov/ dietaryguidelines/dga2010/DietaryGuidelines2010.pdf. Published 2010. Accessed September 22, 2017. Table 8.5 Acceptable Macronutrient Distribution Ranges Age Carbohydrates (% of Calories) Protein (% of Calories) Fat (% of Calories) Young Children (1–3) 45–65 5–20 30–40 Older children/adolescents (4–18) 45–65 10–30 25–35 Adults (19 and older) 45–65 10–35 20–35 Source:Dietary Reference Intakes: Macronutrients.” Dietary Reference Intakes for Energy, Carbohydrate. Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Institute of Medicine. http:/ /nationalacademies.org/ hmd/~/media/Files/Activity%20Files/Nutrition/DRI-Tables/8_Macronutrient%20Summary.pdf?la=en. Accessed September 22,"