Diet Project

Tips for Diet Project

1. EER calculation

For calculating EER, see the separate handout “Guideline for DRI”.

For those who are 19 years old and older:

Male: EER = 662 – (9.53 × AGE) + PA × [(15.91 × WT) + (593.6 × HT)]

Females: EER =354 – (6.91 ×AGE) + PA × [(9.36 × WT) + (726 × HT)]

For those who are under 19 years old, use the following:

Males 9-18: EER = 88.5 – (61.9 × AGE) + PA × [(26.7 × WT) + (903 × HT)] + 25

Females 9-18: EER = 135.3 – (30.8 × AGE) + PA × [(10 × WT + 934 × HT)] + 25

It should be noted that WT and HT are used in kilograms and meters respectively. If necessary, convert pounds to kilograms (divide by 2.2) and inches to meters (divide by 39.37).

Physical Activity (PA) factors for EER equations:

                                    Sedentary         Low Active      Active

Males 9-18                  1.00                 1.13                 1.26
Males 19 and older       1.00                 1.11                 1.25
Females 9-18               1.00                 1.16                 1.31
Females 19 and older   1.00                 1.12                 1.27

2. Percentage of total calories from carbohydrate, fat and protein

Suppose that your three-day average calorie intake is 1830 kcal and your average carbohydrate, protein and fat intakes are 220 g, 80 g and 70 g respectively. 

First, calculate how many calories each macronutrient you consumed can yield.

Carbohydrate: 220 g  ×  4 kcal/g = 880 kcal

Protein: 80 g × 4 kcal/g = 320 kcal

Fat: 70 g × 9 kcal/g = 630 kcal

Second, divide these by your total calorie intake (1830 kcal in this case), and then multiply by 100 in order to calculate the percentage of total calories from carbohydrate, fat and protein.

Carbohydrate: 880 kcal ÷ 1830 kcal × 100 = 48.1%

Protein: 320 kcal ÷ 1830 kcal × 100 = 17.5%

Fat: 630 kcal ÷ 1830 kcal × 100= 34.4%

The calculation for the percentage of total calories from saturated fat is the same as above.  Note that saturated fat yields 9 kcal per gram, just like any fat.