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EER Calculator — Estimated Energy Requirement

Estimated Energy RequirementEER formulaHow to calculate EER? — EER calculatorEER nutritionFAQs

EER calculator (Estimated Energy Requirement calculator) estimates the average dietary energy intake needed to maintain energy balance in healthy, normal-weight individuals.

In other words — this tool, similar to TDEE calculations and the maintenance calorie calculator, will tell you how many calories you can eat each day to maintain your current weight. Read on to find the EER formula and learn about EER nutrition!

Estimated Energy Requirement

Estimated Energy Requirement (EER) is the average energy intake that is needed to maintain the current weight of the individual. Its value depends on:

• Age;
• Sex;
• Weight;
• Height;
• Level of physical activity; and
• Physiological state (e.g., pregnancy, lactation, illness).

EER formula

The EER calculator calculates the estimated energy requirement using formulas developed by the Institute of Medicine. They can be found below:

Males:

EER = 662 − (9.53 × A) + PA × [(15.91 × W) + (539.6 × H)]

Females:

EER = 354 − (6.91 × A) + PA × [(9.36 × W) + (726 × H)]

where:

EER — estimated energy requirement;

A — age, in years;

W — weight, in kilograms;

H — height, in meters; and

PA — physical activity with the following values:

PA

Males

Females

Sedentary

1.0

1.0

Low active

1.11

1.12

Active

1.25

1.27

Very active

1.48

1.45

How to calculate EER? — EER calculator

To answer the question how to calculate EER, we will set up an example scenario. John is a 40-year-old male who wants to maintain his weight. He weighs 70 kilograms and is 172 cm tall. He describes his physical activity level as 'low active' as he has an office job, enjoys walking, and visits the gym from time to time.

Don't worry if you prefer pounds and inches. Our EER calculator has built-in weight and length converters that switch between SI and imperial units automatically. Just select your preferred units!

Our tool will calculate John's estimated energy requirement as follows:

EER = 662 − (9.53 × A) + PA × [(15.91 × W) + (539.6 × H)]

When we input the values above, we can solve the equation:

EER (kcal/day) = 662 − (9.53 × 40) + PA × [(15.91 × 70) + (539.6 × 1.72)]

EER (kcal/day) = 662 − 381.2 + PA × [1113.7 + 928.1]

What about the physical activity level? As you can see in the table above, the 'low active' value for a male equals 1.11.

EER (kcal/day) = 280.8 + 1.11 × 2041.8

EER (kcal/day) = 2547

In our example, John needs to eat 2547 calories per day to maintain his weight. Of course, you can do all the calculations much quicker with our estimated energy requirement calculator!

EER nutrition

You just found out how many calories you need to eat to maintain your current weight. Check our BMI or ideal weight calculators to find out if you should change your weight and, therefore, consume more or less energy.

How calories are distributed in the diet is also really important. According to , a healthy diet should have the following distribution of macronutrients (see the macronutrients calculator):

• 10-35% of energy should come from protein;
• 45-65% of energy should come from carbohydrates; and
• 20-35% of energy should come from fat.

Following those recommendations will allow you not only to maintain your weight but may also protect you from diabetes and cardiovascular disease!

FAQs

How do I calculate my EER?

To calculate your estimated energy requirement (EER):

1. Measure your weight in kilograms W and height in meters H.

2. Use the EER formula according to your gender, age A, weight W, height H and physical activity PA:

Female:
EER = 354 − (6.91 × A) + PA × [(9.36 × W) + (726 × H)]

Male:
EER = 662 − (9.53 × A) + PA × [(15.91 × W) + (539.6 × H)]

Physical activity ranges from 1.0 (sedentary) to 1.45 (very active) for females and 1.0 (sedentary) to 1.48 (very active) for males.

3. Substitute in the values and calculate your EER.

What's the EER for a 45-year-old, 165 cm, 70 kg female?

The estimated energy requirement (EER) is 2118.5 kcal. This result considers a low active physical level (1.12) and assumes a non-pregnant or breastfeeding situation. In the case where a woman is pregnant or breastfeeding, the total EER increases according to her pregnancy trimester or postpartum months.

What's the difference between EER and TDEE?

Both concepts are used to determine a person's energy intake. However, they have some differences. TDEE (total daily energy expenditure) considers the basal metabolic rate (BMR), physical activity level (including exercise and non-exercise physical activity), and the thermic effect of food. In contrast, EER (estimated energy requirement) determines calorie needs based solely on gender, height, weight, age, and physical activity level.

Does BMI affect EER?

No, or at least not directly. BMI (body mass index) is an indicator used to measure body fat. In contrast, EER (estimated energy requirement) determines a person's daily energy requirements to maintain their current weight. However, if the BMI is too low or high, adjusting calorie intake based on the current EER can guide weight gain or loss.