EER Calculator: Find Estimated Energy Requirement

Struggling to balance your diet and energy levels can be challenging, especially if you don’t have the correct knowledge. Our EER Calculator is a tool designed to reveal your daily energy needs without the technicalities.

EER Calculator

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Fill the calculator form and click on Calculate button to get result here
Estimated Energy Requirement 0 Calories/day

We will guide you through understanding and calculating your Estimated Energy Requirements with ease, ensuring that managing your dietary goals is both achievable and straightforward.

What is the EER Calculator?

The EER Calculator is a tool that tells you how much energy your body needs each day. It uses details like whether you’re a man or woman, how old you are, how tall and heavy you are, and what kind of physical activities you do.

This calculator takes all this information and gives you a number. That number is the amount of energy in calories that your body uses to stay at the same weight.

This tool helps people figure out their own Estimated Energy Requirements (EER). The EER is based on science from the Institute of Medicine (IOM). It shows how many calories someone should eat to keep their body running well without gaining or losing weight.

You need enough energy for everything from breathing and sleeping to working out. The EER Calculator makes sure you get just the right amount — not too much and not too little.

Understanding Estimated Energy Requirements (EER)

Understanding your Estimated Energy Requirements (EER) is a cornerstone for crafting a tailored nutrition and exercise plan to meet your unique health objectives. Taking charge of your EER empowers you to fine-tune the energy you consume and expend, paving the way for informed decisions that support weight management, enhance athletic performance, and promote overall well-being.

Importance of EER

Knowing your Estimated Energy Requirement, or EER, is like having a map for your body’s energy needs. It tells you how much food fuel you need each day to do everything from sleeping to playing sports.

If you eat more than your EER number, you might gain weight. Eat less and you could lose weight. Staying right at that number helps keep a healthy balance.

Your EER is not the same as anyone else’s because it’s based on many things about you. How old are you? Are you a girl or boy? How tall are you? What do weigh? Plus, how active are you every day? These all change what your body needs to stay healthy and full of energy.

For example, someone who runs around a lot will need more calories than someone who reads or draws most of the day.

Think about pregnant women too; they have little ones growing inside them so their bodies need extra energy! Knowing their correct EER means they can eat just enough of the right foods without gaining too much extra weight from eating too much.

 EER Chart (For Adults)

Age Sedentary (little or no physical activity) Moderately Active (moderate exercise or sports 3-5 days/week) Active (vigorous exercise or sports 6-7 days/week)
19-30 years 1,800 – 2,200 calories 2,000 – 2,400 calories 2,200 – 2,600 calories
31-50 years 1,800 – 2,200 calories 2,000 – 2,400 calories 2,200 – 2,600 calories
51+ years (men) 1,600 – 2,000 calories 1,800 – 2,200 calories 2,000 – 2,400 calories
51+ years (women) 1,400 – 1,800 calories 1,600 – 2,000 calories 1,800 – 2,200 calories

Factors Considered in EER Calculation

Understanding your body’s energy needs is key to good health. The EER calculator takes into account several factors to measure how much energy you need.

  • Gender: Males and females have different energy needs. This is because their bodies work in distinct ways.
  • Age: As you grow older, your energy needs change. Young people usually need more energy.
  • Height: Taller people may require more energy because they have more body mass.
  • Weight: Your weight affects how much energy your body uses daily.
  • Physical activity level: How active you are plays a big role. More active people burn more calories.

How the EER Calculator Works

The EER Calculator is an intuitive tool that simplifies the complex calculations of your estimated energy needs into a user-friendly interface. By assimilating personal data, it provides a tailored calculation, empowering you to make informed decisions about your daily energy intake and expenditure.

Input Parameters

An EER calculator needs some key details about you to figure out how much energy your body uses. It looks at things like age, gender, and how much you move.

  • Gender: Are you a male or female? This matters because men and women use energy differently.
  • Age: How old are you? Age affects how fast your body burns calories.
  • Height: How tall are you? Taller people can have higher energy needs.
  • Weight: What do you weigh? Weight plays a big part in calculating your energy needs.
  • Physical Activity Level: How active are you? Being very active means your body will need more energy.

Calculation Method

The EER calculator figures out how much energy you need every day. First, it asks for your gender, age, height, weight, and how active you are. The formula uses this info to find your Energy Expenditure—that’s the number of calories your body needs to stay the same weight.

If you’re a man or woman, young or older, tall or short, the calculator changes numbers just for you.

To get even more precise, the calculator looks at physical activity levels (PAL). It has special codes for different kinds of activities—like sitting at a desk or running around—and adds them into the math.

So if you move more during your day by walking dogs or gardening instead of watching TV—you’ll see that in your results too! This tool is smart; it tailors everything to fit what each person does with their day.

EER formula


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


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

Benefits of Using the EER Calculator

Harnessing the precision of an EER Calculator equips individuals with a powerful tool for mapping out a nutrition plan tailored to their unique energy requirements. It guides users in making informed choices, fostering a synergy between dietary intake and personal health objectives.

1. Personalized Dietary Planning

Personalized dietary planning helps you eat the right foods for your body. It looks at how much energy you need and what kinds of activities you do. The plan uses this information to figure out the best foods for keeping you healthy and full of energy.

You will learn about good nutrients like carbohydrates, proteins, and fats that make up a balanced diet.

With personalized planning, reaching your health goals becomes easier. Whether it’s losing weight or just staying fit, your food plan will match what your body needs every day. This way, if you eat more than your EER suggests, you know it might lead to weight gain.

If you eat less, it could help with weight loss. The goal is to find the perfect balance so that your body gets exactly what it needs to work well and feel great!

2. Monitoring Energy Intake

Keeping track of the energy you eat is key to staying healthy. The EER calculator helps you know how much food your body needs. If you eat more than this amount, you might gain weight.

Eating less might help you lose weight. It’s like a guide for your meals.

Using the EER calculator makes it easy to plan your food right for your body. Next, we will look at how reaching health goals can be easier with this tool.

3. Achieving Health Goals

Reaching your health goals can be easier with the EER calculator. It helps you know how much food and what kind of energy your body needs each day. Whether you want to lose weight, keep it as is, or even gain some, knowing your estimated energy requirement gives you power.

Eat more than this amount, and you might gain weight; eat less, and you could lose it.

You can plan what to eat better with help from the EER calculator. Choose foods like bananas, brown rice, or sweet potatoes for staying full and energized. Pay attention to getting the right mix of carbohydrates, fats, and proteins too.

This way works well for keeping a balance between the calories that go in and those that get burned off by activities like working out or just moving around during the day.

Next up: let’s explore how an EER calculator actually does its job!


Question: Why Should I Care About My Estimated Energy Requirement (EER)?

Knowing your EER helps you eat the right amount of food to stay at a healthy weight. It tells you how much energy from food your body needs for things like moving and growing.

Question: How Does The EER Formula Work?

The EER formula looks at things like age, gender, height, weight, and physical activity level (PAL) to figure out how many calories you use in a day.

Question: Can Pregnant Women Use The EER Calculator?

Yes! Pregnant women can use the EER calculator but their numbers might be different because they are eating for two!

Question: Can Kids Use An EER Calculator Too?

Sure! Even obese children can use it with help from grown-ups to learn about healthy diets and energy intakes that match their growing bodies.

Question: What’s The Difference Between Basal Metabolic Rate (BMR) And Total Daily Energy Expenditure (TDEE)?

Your BMR is what your body needs just resting! But TDEE includes all calories burned – even those used when playing or working out.


Every adult and kid needs a healthy amount of energy to spend a day, abundance of calories is always harmful which is why you need to have that sweet balance. Keeping this requirement in mind, we have created our EER calculator. EER is very essential to manage, it will help you in Weight Management, Nutrient Intake, Athletic Performance, and Preventing Health Issues. Take extra time with this helpful information, it will surely help you out. 

Our EER Calculator is very easy to navigate, there are no technicalities involved. If you still face any kind of problems, let us know in the comments below!

Remember to regularly re-evaluate your calorie needs as your weight and activity level change. Additionally, you can consult other resources for more information and further reading.

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