Okay, this is a short video trying to talk about one of the dietary recommendation intake, values, the EER or estimated energy requirements, what is this and how you can use it? Um, the EER refers to the average daily intake predicted to meet energy needs for healthy adults. So someone decided to make a study with the population. And they found these values for most of the population about 90 percent. 98 of people if I have to say this in plain language, this value tells you how much color or how many. Calories do you need to eat or how many calories a person with your age, gender and level of activity should eat. This value depends as I just say on your age, the gender, the level of activity and also your body size.

So same two persons, same age, same gender, and they have differences in their body. The EER will be different. However, in to make this simple to you in this first video, or in this video I'm just talking about or giving you an approximate value, um, very close to the actual one in. Which we do not consider your body size, so it's only considering a gender, you can see here the values for males. And for females also the age you can see here different age groups and also the level of activity. So if I consider this value, I could say that, for example, in my case, 15 years old female.

And I consider myself like moderately active. I have to eat 2 000 calories per day in another video in the future classes in this course, in the future we will talk about. How do we get a value that really. Considers your body size there are some apps that you can do that. But in terms of fixed explanation, we will start with this value 2, 000 calories for me, then let's suppose that you are able to record or to have a record of everything that you eat in one day from the nutrition fat panel, you get the color, the grams of carbs, the grams of fats and the grams of proteins in breakfast lunch, snacks dinners, whatever you eat.

And they by the end of the day you can calculate, the total amount of grams of. Carbs fast and produce. So I will use some values in here. The same values I was using in another larger video, um. And then let's.

Suppose I have four carbs. I have 2257.8 grams for fats or for proteins. I have 119.1 grams. And for fats, I have 98.3 grams.

You can convert these values into calories by multiplying the case of carbs and products by four. So for carbs, we will end with calories. And for proteins, we will end with four seven, six point, four calories in the case of parts. We time or multiply this. Value the grams times nine because lipids give you more calories per gram in a previous exercise. I showed this value. I mentioned, I mean, I say with time and multiply by nine, but the results I share with you what's wrong, because I did it by four times four.

And this is wrong. So 98.3 grams times nine. I will end with an a4 point calories with this information. I can add the total amount of dollars so totally of carb calories from carbs fats plus fats from proteins. And then I will end with 2 3, 9.2.3 calories, which is more than what I am supposed to eat.

Okay. So if I go back to the previous slide, I'm supposed to eat two thousand calories per day when I'm getting like 400 more calories. So that's, the way we use the her again.

This is just a value that is still not considered into your body size, but it's, very close to the actual one. And you can use the value this way. There are some apps that help you to calculate this. So this video is just giving you an explanation. How do you use it? You. Compare the intake with the actual one.

And this kind of allows me to say that I really was eating more amount than needed, um, I will do another video about another value. We use as reference the ADR.

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