Estimated Energy Requirement (EER) Calculator
Enter age, sex, anthropometrics, and activity level to estimate daily energy expenditure. EER formulas originate from the Institute of Medicine Dietary Reference Intakes.
Energy Requirement Summary
Base EER
2441 kcal/day
Activity factor ×1.27
Life stage adjustment
+0 kcal/day
Total EER
2441 kcal/day
Maintenance window
Aim for approximately 2191 – 2691 kcal/day to maintain weight. Adjust ±250–500 kcal for gradual loss or gain.
How to Use This Calculator
Select accurate activity level
Use the category that best reflects your daily routine. Overestimating activity inflates energy targets.
Update during life stage changes
Pregnancy and lactation significantly increase energy needs. Recalculate as your trimester or postpartum stage changes.
Combine with nutrient planning
Pair EER estimates with macronutrient and micronutrient targets to build complete meal plans.
Formula
EER = Baseline constant − (Age coefficient × age) + PA × (Weight coefficient × weight + Height coefficient × height) + Adjustment
- Height is measured in metres, weight in kilograms.
- Activity factor (PA) depends on age, sex, and activity level.
- Pregnancy and lactation adjustments follow Institute of Medicine guidance (+340/+452/+330/+400 kcal).
Full Description
Estimated Energy Requirement (EER) represents the average dietary energy intake predicted to maintain energy balance in healthy individuals. The equations derive from the Food and Nutrition Board's Dietary Reference Intakes and account for basal metabolism plus physical activity.
Use EER as a starting point and monitor actual weight trends, hunger, and performance. Adjust calorie intake accordingly, and consult healthcare professionals for personalized advice—especially for children, adolescents, pregnant individuals, and those managing medical conditions.
Frequently Asked Questions
How is EER different from TDEE?
EER is an evidence-based estimate derived from population data, while Total Daily Energy Expenditure (TDEE) may include more individualized measurements such as wearable data or metabolic testing.
What if my activity varies daily?
Use the activity level that best represents your weekly average. You can also recalculate for different days and build a blended target.
Is this suitable for weight loss planning?
Yes. Subtract 250–500 kcal/day from the total EER for gradual weight loss. Monitor progress and adjust if weight changes plateau.
Does this work for athletes?
Highly trained athletes may require more precise methods (e.g., resting metabolic rate testing). Use EER as a baseline and adjust based on performance and recovery.