EER Calculator - Estimated Energy Requirement

Created by Joanna Michałowska, PhD candidate
Reviewed by Dominik Czernia, PhD and Jack Bowater
Based on research by
Institute of Medicine Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids The National Academies Press (2005)See 1 more source
U.S. Department of Health and Human Services and U.S. Department of Agriculture 2015–2020 Dietary Guidelines for Americans. 8th Edition (December 2015)
Last updated: Oct 17, 2022

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

In other words - this tool, similarly as 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:


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


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


EER - estimated energy requirement;

A - age, in years;

W - weight, in kilograms;

H - height, in meters; and

PA - physical activity, with the following values:







Low active






Very active



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 switches 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 could see in the table above, '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 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 USDA Dietary Guidelines, 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!

Joanna Michałowska, PhD candidate
Physical activity
Low active
Low active: Typical activities of daily life (e.g., gardening, household tasks) PLUS 30 to 60 minutes of moderate activity daily, e.g. cycling (leisurely), walking 3-4mph, etc.
💡 If you are pregnant or breasfeeding you should increase your energy intake by:

- 0 kcal for the 1st trimester.

- 340 kcal for the 2nd trimester.

- 452 kcal for the 3rd trimester.

- 330 kcal when breastfeeing, 0-6 months postpartum.

- 400 kcal when breastfeeding, 7-12 months postpartum.

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