Eric Roberts Calorie Calculator

Eric Roberts Calorie Calculator

Use this calculator to estimate your daily calorie needs based on the principles often discussed by fitness coach Eric Roberts. This method typically involves calculating your Basal Metabolic Rate (BMR), adjusting for your activity level to find your Total Daily Energy Expenditure (TDEE), and then modifying that number based on your specific fitness goal.

Sedentary (little or no exercise) Lightly Active (light exercise/sports 1-3 days/week) Moderately Active (moderate exercise/sports 3-5 days/week) Very Active (hard exercise/sports 6-7 days a week) Extra Active (very hard exercise/physical job)

Maintain Weight Mild Fat Loss (approx. 0.25kg/week) Moderate Fat Loss (approx. 0.5kg/week) Muscle Gain

function calculateEricRobertsCalories() { var age = parseFloat(document.getElementById('age').value); var weight = parseFloat(document.getElementById('weight').value); var height = parseFloat(document.getElementById('height').value); var gender = document.querySelector('input[name="gender"]:checked') ? document.querySelector('input[name="gender"]:checked').value : "; var activityLevel = document.getElementById('activityLevel').value; var goal = document.getElementById('goal').value; var errorDiv = document.getElementById('errorMessages'); errorDiv.innerHTML = "; // Clear previous errors if (isNaN(age) || age <= 0) { errorDiv.innerHTML = 'Please enter a valid age.'; return; } if (isNaN(weight) || weight <= 0) { errorDiv.innerHTML = 'Please enter a valid weight.'; return; } if (isNaN(height) || height <= 0) { errorDiv.innerHTML = 'Please enter a valid height.'; return; } if (!gender) { errorDiv.innerHTML = 'Please select your gender.'; return; } var bmr; // Mifflin-St Jeor Equation if (gender === 'male') { bmr = (10 * weight) + (6.25 * height) – (5 * age) + 5; } else { // female bmr = (10 * weight) + (6.25 * height) – (5 * age) – 161; } var activityMultiplier; switch (activityLevel) { case 'sedentary': activityMultiplier = 1.2; break; case 'lightlyActive': activityMultiplier = 1.375; break; case 'moderatelyActive': activityMultiplier = 1.55; break; case 'veryActive': activityMultiplier = 1.725; break; case 'extraActive': activityMultiplier = 1.9; break; default: activityMultiplier = 1.2; // Default to sedentary if somehow not selected } var tdee = bmr * activityMultiplier; var goalCalories = tdee; switch (goal) { case 'maintain': goalCalories = tdee; break; case 'mildFatLoss': goalCalories = tdee – 300; // Approximately 0.25kg fat loss per week break; case 'moderateFatLoss': goalCalories = tdee – 500; // Approximately 0.5kg fat loss per week break; case 'muscleGain': goalCalories = tdee + 250; // Modest surplus for muscle gain break; default: goalCalories = tdee; // Default to maintenance } document.getElementById('bmrResult').innerHTML = 'Your Basal Metabolic Rate (BMR): ' + bmr.toFixed(0) + ' calories/day'; document.getElementById('tdeeResult').innerHTML = 'Your Total Daily Energy Expenditure (TDEE): ' + tdee.toFixed(0) + ' calories/day'; document.getElementById('goalCaloriesResult').innerHTML = 'Recommended Daily Calories for your goal: ' + goalCalories.toFixed(0) + ' calories/day'; }

Understanding Your Calorie Needs: The Eric Roberts Approach

Fitness coach Eric Roberts emphasizes a practical, science-backed approach to nutrition, and at the core of this is understanding your daily calorie requirements. This calculator helps you estimate these numbers, providing a starting point for your fitness journey.

What is BMR (Basal Metabolic Rate)?

Your Basal Metabolic Rate (BMR) is the number of calories your body burns at rest to perform basic life-sustaining functions. This includes breathing, circulation, cell production, nutrient processing, and maintaining body temperature. It's the minimum amount of energy your body needs to simply exist. Our calculator uses the Mifflin-St Jeor equation, a widely accepted formula for estimating BMR, which considers your age, gender, weight, and height.

What is TDEE (Total Daily Energy Expenditure)?

While BMR accounts for calories burned at rest, your Total Daily Energy Expenditure (TDEE) includes all the calories you burn throughout the day. This encompasses your BMR plus the energy expended through physical activity, digestion (Thermic Effect of Food – TEF), and non-exercise activity thermogenesis (NEAT). Your activity level plays a significant role in determining your TDEE:

• Sedentary: Little or no exercise.
• Lightly Active: Light exercise/sports 1-3 days/week.
• Moderately Active: Moderate exercise/sports 3-5 days/week.
• Very Active: Hard exercise/sports 6-7 days a week.
• Extra Active: Very hard exercise, a physically demanding job, or training twice a day.

The calculator applies a specific multiplier to your BMR based on your selected activity level to estimate your TDEE.

Adjusting Calories for Your Goal

Once your TDEE is established, you can adjust your calorie intake to align with your fitness goals:

• Maintain Weight: If your goal is to maintain your current weight, you should aim to consume roughly your TDEE.
• Fat Loss: To lose fat, you need to create a calorie deficit, meaning you consume fewer calories than your TDEE. A mild deficit (e.g., 300 calories below TDEE) aims for slower, more sustainable fat loss, while a moderate deficit (e.g., 500 calories below TDEE) targets faster fat loss. Remember, a 500-calorie deficit typically leads to about 0.5 kg (1 lb) of fat loss per week.
• Muscle Gain: To build muscle, you generally need a calorie surplus, consuming slightly more calories than your TDEE. A modest surplus (e.g., 250 calories above TDEE) is often recommended to support muscle growth without excessive fat gain.

Important Considerations

While this calculator provides a solid estimate based on widely accepted formulas, individual results can vary. Factors like genetics, body composition (muscle vs. fat), hormonal balance, and specific metabolic adaptations can influence your actual calorie needs. This calculator should be used as a starting point. It's always recommended to monitor your progress, adjust your intake as needed, and consult with a healthcare professional or registered dietitian for personalized advice, especially if you have underlying health conditions.