EER Calculator

Estimated Energy Requirement Calculator

The EER Calculator assesses daily energy intake using the IOM equation. Simply enter your gender, age, height, weight, and physical activity level to get an estimate.

Gender:

Age Years:

Height:

ft/in ▾

Weight:

lbs ▾

Choose Activity Level:

Weight Goal:

Estimate the average dietary energy intakes to maintain healthy and normal individuals. The EER calculator enables you to calculate how many calories an individual needs on a daily basis according to gender, age, height, weight, and physical activity.

Estimated Energy Requirements:

Estimated energy requirements is the approximation of average dietary energy intake which helps to maintain energy in an individual with respect to a given age, gender, height, weight, and physical activity levels.

EER Formula:

The estimated energy requirement calculator perform calculations by using IOM (Institute of Medicine Equations), to know the EER formula. The use of estimated energy equation helps to maintain energy needs for different genders. So, look at the EER equation below:

For Men: EER = 88.362 + (13.397 × W) + (4.799 × H) - (5.677 × A)

For Women: EER = 447.593 + (9.247 × W) + (3.097 × H) - (4.331 × A)

Where:

W = Weight in kilograms (kg)
H = Height in centimeters (cm)
A = Age in years

EER Equations For Different Age Groups:

EER calculations utilize physical activity coefficients to assess the energy expenditure with different physical activity levels. As, the bodies are constantly burning calories, even when we're at rest. This consumption of calories varies depending on a number of some factors. For the purposes, the PAL has been determined as follows:

Sedentary (PAL 1.0 - 1.39)
Low active (PAL 1.4 - 1.59)
Moderate active (PAL 1.6-1.89)
Very active (PAL 1.9 - 2.5)

So, take a look at the below table to make the EER calculations easy.

Group	EER Equation (kcal/day)
Males, (7-12 mo) Females (7-12 mo)	89 x Weight (kg) - 100 + 22
Males, (13-35 mo) Females (13-35 mo)	89 x Weight (kg) - 100 + 20
Males (3-8 yr)	[ 88.5 - 61.9 x Age (yr) ] + [ Physical Activity x 26.7 x Weight (kg) ] + [ 903 x Height (m) + 20 ]
Females (3-8 yr)	[ 135.3 - 30.8 x Age (yr) ] + [ Physical Activity x 10.0 x Weight (kg) ] + [ 934 x Height (m) + 20 ]
Males (9-18 yr)	[ 88.5 - 61.9 x Age (yr) ] + [ Physical Activity x 26.7 x Weight (kg) ] + [ 903 x Height (m) + 25 ]
Females (9-18 yr)	[ 135.3 - 30.8 x Age (yr) ] + [ Physical Activity x 10.0 x Weight (kg) ] + [ 934 x Height (m) + 25 ]
Males > 19 yr	[ 662 - 9.53 x Age (yr) ] + [ Physical Activity x 15.91 x Weight (kg) ] + [ 539.6 x Height (m) ]
Females > 19 yr	[ 354 - 6.91 x Age (yr) ] + [ Physical Activity x 9.36 x Weight (kg) ] + [ 726 x Height (m) ]
Pregnancy (14-50 years), 1st trimester	Non-pregnant Estimated Energy Requirements + 0
Pregnancy (14-50 years), 2nd trimester	Non-pregnant Estimated Energy Requirements + 340
Pregnancy (14-50 years), 3rd trimester	Non-pregnant Estimated Energy Requirements + 452
Lactation, (0-6 months) postpartum	EER = Non-pregnant EER + 330
Lactation, (7-12 months) postpartum	EER = Non-pregnant EER + 400

How to Calculate EER (Manually)?

The EER calculator evaluates the diet and exercise plan to achieve health goals. By calculating your estimated energy requirements, you can gain valuable insights into how your body uses energy and make adjustments accordingly. So, let us take a look at the example below to make your concept broader.

For Example: Calculate the estimated energy requirements of a 5 year old girl, but keep in mind that she is physically low active than the young female.

Weight =14 Kg
Height = 1.524 m

Let’s put the values of total calorie requirements in the below eer formula: = 135.3 – (30.8*Age) + Activity-Level*(10.0*[Weight in kg]) + (934*[Height in meter]) + 20 = 135.3 – (30.8 * 5) + 1.0 * 10.0 * 14 + 934 * 1.524 + 20 = 1564.72

EER Role in Nutrition:

The energy intakes above the EER would be expected to weight gain – whereas intakes below the EER would be expected to result in weight loss. Remember that food is converted for human’s body to function through the three yielding nutrients such as lipids (fats), protein, and carbohydrates. So, the percentage of these yielding nutrients that should need to consume daily as part of a healthy diet is:

45 % to 65 % of Kcal should come from carbohydrates
20 % to 35 % of Kcal should come from fats
10 % to 35 % of Kcal should come from protein

Frequently Asked Questions:

What Should I Eat To Get More Energy?

These are the foods that have been proven to help promote energy intakes:

Bananas
Fatty fish
Brown rice
Sweet potatoes
Coffee
Eggs
Apples
Water
Dark chocolate

How EER of Pregnent Female Is Determined?

Pregnancy (14-50 years old) 1st trimester EER = Non-pregnant EER + 0 2nd trimester EER = Non-pregnant EER + 340 3rd trimester EER = Non-pregnant EER + 452

How Can I Boost My Energy Level?

You can easily boost your energy level if you:

Control stress
Lighten your load
Exercise
Avoid smoking
Restrict your sleep
Eat for energy
Use caffeine to your advantage
Limit alcohol
Drink water