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Estimated Energy Requirement Calculator
You can use this Estimated Energy Requirement (EER) calculator to determine the number of calories you need to consume to maintain your weight at its current level. This calculator uses the predictive equations provided by the Institute of Medicine (IOM) to compute estimated energy requirements (EER). It can be used by both males and females and people of all age groups.
Follow the steps outlined below to estimate your energy requirements:
- Select the measurement system in which you wish to determine your weight (metric or imperial)
- Input your gender and your age in years
- Enter your height in centimeters or feet and inches
- Input your weight in kgs or lbs
- Select the physical activity level that best corresponds to your lifestyle from the four options available: very active, active, low active, and sedentary
- Click on the "Calculate EER" button to determine your estimated energy requirement.
Results
Estimated Energy Requirement (EER)
Your Estimated Energy Requirement (EER) is the number of calories you need to consume in a given day to maintain your current weight. It varies according to gender, age, weight, height, and level of physical activity (PAL). The EER of children and pregnant and lactating women takes into consideration the calorie intake required to support growth and the production of milk at the recommended rate.
EER Equations
The EER is determined using a range of factors and equations that take into consideration gender, age, weight, height, level of physical activity (PAL), and physiological state (e.g., pregnancy). By factoring in the amount of energy healthy individuals need to maintain a healthy energy balance, the EER indicates how many calories a given person needs to consume.
PAL mustn't be confused with the physical activity (PA) coefficients that the equation uses to determine energy needs.
The PA coefficients are employed in the EER equations to approximate the energy requirements in terms of various levels of activity. The PAL is the ratio of total energy expenditure (TEE) to basal energy expenditure (BEE). For the purposes of this calculator, the PAL has been determined as follows: very active (PAL 1.9-2.5), active (PAL 1.6-1.89), low active (PAL 1.4-1.59), and sedentary (PAL 1.0-1.39).
The tables below present an overview of the equations that are used to approximate the EER of specific gender-age groupings together with the PA coefficients for the numerous age groups that are used in the EER equations.
| Estimated Energy Requirement (EER) Equations | |
|---|---|
| Group | EER Equation (kcal/day) |
| Males, Females 7-12 mo | (89 * Weight[kg] - 100) + 22 |
| Males, Females 13-35 mo | (89 * Weight[kg] - 100) + 20 |
| Males, 3-8 yr | 88.5 - (61.9 * Age[yr]) + PA * ((26.7 * Weight[kg]) + (903 * Height[m])) + 20 |
| Females, 3-8 yr | 135.3 - (30.8 * Age[yr]) + PA * ((10.0 * Weight[kg]) + (934 * Height[m])) + 20 |
| Males, 9-18 yr | 88.5 - (61.9 * Age[yr]) + PA * ((26.7 * Weight[kg]) + (903 * Height[m])) + 25 |
| Females, 9-18 yr | 135.3 - (30.8 * Age[yr]) + PA * ((10.0 * Weight[kg]) + (934 * Height[m])) + 25 |
| Males, > 19 yr | 662 - (9.53 * Age[yr]) + PA * ((15.91 * Weight[kg]) + (539.6 * Height[m])) |
| Females, > 19 yr | 354 - (6.91 * Age[yr]) + PA * ((9.36 * Weight[kg]) + (726 * Height[m])) |
| Pregnancy (14-50 years old), 1st trimester | Non-pregnant EER + 0 |
| Pregnancy (14-50 years old), 2nd trimester | Non-pregnant EER + 340 |
| Pregnancy (14-50 years old), 3rd trimester | Non-pregnant EER + 452 |
| Lactation, 0-6 months postpartum | EER = Non-pregnant EER + 330 |
| Lactation, 7-12 months postpartum | EER = Non-pregnant EER + 400 |
| Physical Activity Coefficients Used in EER Equations | ||||
|---|---|---|---|---|
| Group | Sedentary (PAL 1.0-1.39) | Low Active (PAL 1.4-1.59) | Active (PAL 1.6-1.89) | Very Active (PAL 1.9-2.5) |
| Males, 3-8 yr | 1.0 | 1.13 | 1.26 | 1.42 |
| Females, 3-8 yr | 1.0 | 1.16 | 1.31 | 1.56 |
| Males, 9-18 yr | 1.0 | 1.13 | 1.26 | 1.42 |
| Females, 9-18 yr | 1.0 | 1.16 | 1.31 | 1.56 |
| Males, > 19 yr | 1.0 | 1.11 | 1.25 | 1.48 |
| Females, > 19 yr | 1.0 | 1.12 | 1.27 | 1.45 |
| Physical Activity Levels Used in EER Equations | ||
|---|---|---|
| Group | Physical Activity Level (PAL) | Corresponding Activity* (Walking, miles/day) |
| Sedentary | 1.0-1.39 | 0 |
| Low Active | 1.4-1.59 | 2.2 |
| Active | 1.6-1.89 | 7.3 |
| Very Active | 1.9-2.5 | 16.7 |
*Based on a 70-kg (154-lb) adult walking between 2–4 miles per hour.
Example Calculation
Let's say we wish to determine the EER of a 30-year-old man who has a height of 1.85 meters, weight of 75 kg, and PA of 1.25.
The EER calculator will estimate the energy requirements as follows:
EER = 662 - (9.53 * Age[yr]) + 1.25 * ((15.91 * Weight[kg]) + (539.6 * Height[m]))
By inputting the values above, we can solve the equation as follows:
EER = 662 - (9.53 * 30) + 1.25 * ((15.91 * 75) + (539.6 * 1.85))
= 662 - 285.9 + 1.25 * (1193.25 + 998.26)
= 376.1 + 1.25 * 2191.51
= 376.1 + 2739.3875
= 3115.4875
The EER for this individual is 3115 kcal/day.
Reference: Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. The National Academies Press, Washington, DC, 2005.
You might also want to use our free TDEE & BMR Calculator and/or FFMI Calculator