EER Calculator - Estimated Energy Requirement
Estimate adult daily calorie needs with Institute of Medicine energy equations.
About Estimated Energy Requirement
Estimated Energy Requirement, abbreviated EER, is the average dietary energy intake predicted to maintain energy balance in a healthy person of a defined age, sex, weight, height, and physical activity level. This calculator uses the adult equations published by the Institute of Medicine. Unlike a simple resting metabolic rate estimate, EER incorporates a physical activity coefficient directly into the equation, so the output is intended to approximate total daily needs rather than calories used at rest. For adult men, the equation begins with 662 minus 9.53 times age, then adds the male activity coefficient multiplied by a weight and height term. For adult women, it begins with 354 minus 6.91 times age and applies the corresponding female coefficient. Weight is entered in kilograms and height in meters. The activity categories have specific technical definitions based on total daily movement, not merely the number of formal workouts completed each week. Choosing an overly high category can substantially inflate the result. Sedentary describes typical daily living with little additional activity. Low active adds activity comparable to walking roughly 1.5 to 3 miles per day at a moderate pace. Active is comparable to about 3 to 10 miles of walking beyond ordinary living, while very active represents still greater activity. These descriptions are approximations because occupation, transportation, household work, training intensity, body composition, climate, and individual metabolism all affect expenditure. Track body-weight trends and dietary intake over several weeks when a practical maintenance target is needed. EER is a population-based prediction, not a measured metabolic test or a prescription. Pregnancy, lactation, growth, illness, recovery, medications, adaptive metabolism, and competitive athletics may require different equations or added energy allowances. The adult equations here are limited to ages 19 and older. A registered dietitian or other qualified clinician can personalize intake while considering protein, micronutrients, medical conditions, and goals. If weight changes unexpectedly, eating is distressing, or nutrition affects a health condition, seek professional guidance. Use the estimate as a starting point and adjust only with observed trends and appropriate support.
EER calculation examples
| Adult profile | Estimated need |
|---|---|
| Man, 30, 80 kg, 1.80 m, sedentary | 2,620 kcal/day |
| Woman, 30, 60 kg, 1.65 m, active | 2,381 kcal/day |
| Woman, 40, 70 kg, 1.70 m, sedentary | 1,967 kcal/day |
How to estimate energy needs
- Enter age in completed years and select sex.
- Enter current weight in kilograms and height in meters.
- Choose the category that best reflects habitual total activity.
- Select Calculate Energy Requirement and use the result as a maintenance starting point.
- Monitor longer-term trends and seek individualized nutrition guidance when needed.
Frequently asked questions
Is EER the same as BMR?
No, BMR estimates energy used at rest. EER predicts total maintenance intake and includes physical activity.
Which activity level should I choose?
Choose based on habitual movement beyond ordinary daily living, not one unusually active day. When uncertain, use a conservative category and compare with real weight trends.
Can I use EER for weight loss?
EER estimates maintenance needs rather than a weight-loss prescription. A safe deficit depends on health, goals, and nutritional adequacy.
Why is my actual maintenance different?
Equations describe average relationships and cannot capture every metabolic or behavioral difference. Intake tracking, weight trends, and professional assessment can refine the estimate.
Does this equation apply during pregnancy?
Pregnancy and lactation require stage-specific energy additions and clinical context. Use guidance from a prenatal clinician or dietitian instead of this adult maintenance result alone.