EER Calculator — Estimated Energy Requirement
Calculate the average daily calorie intake needed to maintain your current weight using the Institute of Medicine (IOM) formulas.
What Is Estimated Energy Requirement (EER)?
Estimated Energy Requirement (EER) is the average energy intake that is needed to maintain the current weight of an individual. It depends on age, sex, weight, height, level of physical activity, and physiological state (e.g., pregnancy, lactation, illness).
Knowing your EER is the foundation of effective weight management — whether you want to maintain, lose, or gain weight.
EER Formula
The EER calculator uses formulas developed by the Institute of Medicine (IOM):
For Males:
For Females:
Where:
- Age — in years
- Weight — in kilograms
- Height — in meters
- PA — Physical Activity coefficient (see table below)
Physical Activity (PA) Coefficients
| Activity Level | Males | Females |
|---|---|---|
| Sedentary | 1.00 | 1.00 |
| Low Active | 1.11 | 1.12 |
| Active | 1.25 | 1.27 |
| Very Active | 1.48 | 1.45 |
How to Calculate EER — Worked Example
Consider John, a 40-year-old male who weighs 70 kg and is 172 cm tall. His physical activity level is "Low Active" (office job, enjoys walking, visits the gym occasionally).
- Look up the PA coefficient for a Low Active male: 1.11
- Convert height to meters: 172 cm = 1.72 m
- Apply the formula:
EER = 662 − (9.53 × 40) + 1.11 × [(15.91 × 70) + (539.6 × 1.72)]
EER = 662 − 381.2 + 1.11 × [1113.7 + 928.1]
EER = 280.8 + 1.11 × 2041.8
EER = 280.8 + 2266.4
EER ≈ 2547 kcal/day
John needs approximately 2547 calories per day to maintain his weight.
EER Nutrition — Macronutrient Distribution
According to USDA Dietary Guidelines, a healthy diet should have the following distribution of macronutrients:
- Protein: 10-35% of total energy
- Carbohydrates: 45-65% of total energy
- Fat: 20-35% of total energy
Following these recommendations can help maintain weight and may protect against diabetes and cardiovascular disease.
Frequently Asked Questions
What's the difference between EER and BMR?
BMR (Basal Metabolic Rate) is the number of calories your body burns at rest, while EER includes BMR plus the calories burned through physical activity and the thermic effect of food. EER represents your total daily energy need.
Does EER change with age?
Yes. As you age, your EER typically decreases because metabolic rate slows down. The formula accounts for this with the age coefficient (9.53 for males, 6.91 for females per year).
How can I use EER for weight loss?
To lose weight, you need to consume fewer calories than your EER. A common approach is to reduce intake by 500-750 kcal/day, which typically results in about 0.5-0.75 kg (1-1.5 lb) of weight loss per week.
Is EER accurate for pregnant or breastfeeding women?
The standard EER formula does not account for pregnancy or lactation. Pregnant women need approximately 340 extra kcal/day in the second trimester and 452 extra kcal/day in the third trimester. Breastfeeding women need approximately 330-400 extra kcal/day.