The EER Calculator, or Estimated Energy Requirement Calculator, is a powerful tool that helps you estimate the number of calories your body needs each day to maintain energy balance. Whether your goal is to lose weight, gain muscle, or maintain your current weight, understanding your daily energy needs is the foundation for effective nutrition planning.
EER stands for Estimated Energy Requirement — the average dietary energy intake predicted to maintain energy balance in a healthy individual. It is based on factors like:
Unlike fixed calorie guides, the EER is personalized. It provides a more accurate daily calorie recommendation tailored to your individual metabolism and lifestyle.
Using an EER calculator allows you to:
The EER formula was developed by the Institute of Medicine (IOM) and takes into account your Basal Metabolic Rate (BMR), Physical Activity Level (PAL), and Thermic Effect of Food (TEF). While the actual formula differs for men, women, and children, it generally looks like this for adults:
EER = 662 − (9.53 × age [years]) + PA × (15.91 × weight [kg] + 539.6 × height [m])
EER = 354 − (6.91 × age [years]) + PA × (9.36 × weight [kg] + 726 × height [m])
PA (Physical Activity) is a multiplier based on your activity level:
This formula helps you determine how many calories your body requires in a typical day given your lifestyle and body composition. estimated energy requirement.
This tool is ideal for:
It’s also useful for calculating nutritional targets in apps or food tracking platforms.
While the EER calculator provides a solid estimate, it's not perfect. Several factors can affect calorie needs that the formula doesn't capture, such as:
For even more accuracy, it’s best used in combination with real-world tracking (e.g., tracking weight changes over time).
1. Weight Loss Planning
To lose weight, subtract 300–500 calories from your EER result to create a calorie deficit.
2. Muscle Gain
To build muscle, add 250–500 calories to your EER to ensure a calorie surplus.
3. Maintenance
Use your exact EER to keep your body weight stable while ensuring you get enough fuel.
Let’s say you are a 30-year-old woman, 165 cm tall, weighing 65 kg, with a moderately active lifestyle.
Your EER would be calculated like this:
EER = 354 – (6.91 × 30) + 1.5 × (9.36 × 65 + 726 × 1.65) EER ≈ 354 – 207.3 + 1.5 × (608.4 + 1197.9) EER ≈ 146.7 + 1.5 × 1806.3 = 146.7 + 2709.5 = 2856.2 kcal/day
Your estimated daily requirement would be around 2,856 calories per day to maintain your current weight with your activity level.
The EER is essentially a government-backed version of TDEE.
The EER Calculator is a smart way to understand how much energy your body needs each day. Whether you’re planning to change your weight, improve your nutrition, or simply want to eat smarter, this tool helps you make informed decisions based on scientifically validated data.
Use your EER result as a foundation for healthier eating habits, fitness planning, and overall well-being. And remember, consistency and awareness are the key ingredients in any successful health journey.