EER Calculator

What Is Estimated Energy Requirement (EER)?

Estimated Energy Requirement (EER) is the average daily calorie intake needed to maintain energy balance in healthy individuals at their current weight. Developed by the Institute of Medicine, EER formulas account for age, sex, height, weight, and physical activity level. Unlike basal metabolic rate alone, EER reflects total daily energy needs including routine movement and exercise. Use our TDEE Calculator for an alternative maintenance calorie estimate, or the BMI Calculator to assess body weight status.

How to Use This EER Calculator

Enter your age, sex, height, weight, and physical activity level. The calculator converts imperial or metric units automatically and applies the appropriate Institute of Medicine equation. For women who are pregnant or breastfeeding, select the matching physiological state to add the recommended extra calories. Results update instantly as you change any input.

EER Formulas

The calculator uses the standard Institute of Medicine equations:

• Males: EER = 662 - (9.53 x age) + PA x [(15.91 x weight in kg) + (539.6 x height in m)]
• Females: EER = 354 - (6.91 x age) + PA x [(9.36 x weight in kg) + (726 x height in m)]

The physical activity coefficient (PA) depends on sex and activity level. Sedentary adults use 1.0, low active uses about 1.11 to 1.12, active uses 1.25 to 1.27, and very active uses 1.45 to 1.48.

Physical Activity Levels

Choosing the correct activity level improves accuracy:

• Sedentary: Typical daily life with little or no structured exercise.
• Low active: Daily life plus about 30 to 60 minutes of moderate activity such as brisk walking or leisure cycling.
• Active: Daily life plus 60 or more minutes of moderate activity most days.
• Very active: Strenuous daily activity, heavy training, or a physically demanding job.

Pregnancy and Breastfeeding Adjustments

For women, additional energy is recommended during pregnancy and lactation:

• First trimester: no additional calories
• Second trimester: +340 kcal/day
• Third trimester: +452 kcal/day
• Breastfeeding 0 to 6 months: +330 kcal/day
• Breastfeeding 7 to 12 months: +400 kcal/day

EER vs TDEE

Both EER and Total Daily Energy Expenditure (TDEE) estimate maintenance calories, but they use different methods. EER relies on population equations from the Institute of Medicine with fixed activity coefficients. TDEE typically starts from a measured or estimated basal metabolic rate and multiplies by an activity factor. Results are often similar, but individual metabolism, body composition, and daily movement can cause variation. Track your weight over two to four weeks and adjust intake based on real progress.