Calculate your EER
The EER equations (IOM 2005, p.185)
For adults aged 19+, healthy normal weight:
Men: EER = 662 − 9.53 × age + PA × (15.91 × weight + 539.6 × height)
Women: EER = 354 − 6.91 × age + PA × (9.36 × weight + 726 × height)
Weight in kilograms, height in meters, age in years. Result in kcal/day.
| Activity level | Men (PA) | Women (PA) |
|---|---|---|
| Sedentary | 1.00 | 1.00 |
| Low active | 1.11 | 1.12 |
| Active | 1.25 | 1.27 |
| Very active | 1.48 | 1.45 |
Worked example: 30-year-old man, 70 kg, 1.75 m, active (PA 1.25): 662 − 9.53×30 = 376.1; 15.91×70 = 1113.7; 539.6×1.75 = 944.3; 376.1 + 1.25 × (1113.7 + 944.3) = 376.1 + 2572.5 = 2948.6 kcal/day.
Scope & limits
- Adults 19+ only — the IOM publishes separate equations for children and teens.
- Derived for healthy, normal-weight adults; the IOM notes these equations are not intended for overweight/obese individuals or for weight-loss planning.
- Pregnancy and lactation need extra energy on top of EER — not covered here.
Frequently asked questions
What is EER (Estimated Energy Requirement)?
EER is the average daily energy intake predicted to maintain energy balance in a healthy adult. It was developed by the Institute of Medicine (IOM) for the Dietary Reference Intakes (2002/2005) and depends on age, sex, weight, height, and physical activity level.
How is EER calculated?
For adults 19 and over: men use EER = 662 - 9.53 x age + PA x (15.91 x weight + 539.6 x height); women use EER = 354 - 6.91 x age + PA x (9.36 x weight + 726 x height), with weight in kg and height in meters. Worked example: a 30-year-old man, 70 kg, 1.75 m, active (PA 1.25): 662 - 285.9 = 376.1; 15.91 x 70 = 1113.7; 539.6 x 1.75 = 944.3; 376.1 + 1.25 x (1113.7 + 944.3) = 376.1 + 2572.5 = 2948.6 kcal/day. This page computes every value live with the same formula - the worked example above was generated from the verified engine, not typed by hand.
What are the PA (physical activity) coefficient values?
Per IOM 2005 p.185: sedentary 1.00 (both sexes); low active 1.11 men / 1.12 women; active 1.25 men / 1.27 women; very active 1.48 men / 1.45 women. Sedentary means typical daily living activities only; low active adds 30-60 minutes of moderate activity; active adds 60+ minutes of moderate activity; very active adds 60 minutes of moderate plus 60 minutes of vigorous activity, or 120 minutes of moderate activity per day.
What is the difference between EER and TDEE?
They answer a similar question with different equations. EER uses the IOM Dietary Reference Intake equations (for example 662 - 9.53 x age for men). TDEE calculators typically start from a basal metabolic rate equation such as Mifflin-St Jeor or Harris-Benedict and multiply by an activity factor - see our TDEE calculator for that method. The two approaches can give slightly different numbers; both are estimates.
Can children or teenagers use this calculator?
No - the IOM publishes separate EER equations for children and teens (for example, different intercepts and coefficients for boys and girls aged 3-18). This calculator implements only the adult equations for ages 19 and over, and it will show an error for younger ages.
Does EER work for overweight or obese individuals?
The IOM states the normal-weight EER equations are not intended for overweight or obese individuals or for weight-loss planning. Separate total energy expenditure (TEE) equations exist for higher body weights. If your BMI is 25 or above, treat any EER result as a rough reference and consult a clinician or dietitian.
Does this calculator cover pregnancy or breastfeeding?
No. Pregnancy and lactation require additional energy on top of the adult EER - the IOM adds trimester-specific and lactation increments. This tool computes the base adult EER only and states its scope explicitly.
Can you show an example for a woman?
Sure - computed live by the verified engine: a 40-year-old woman, 60 kg, 1.65 m, low active (PA 1.12): EER = 354 - 6.91 x 40 + 1.12 x (9.36 x 60 + 726 x 1.65) = 2048.2 kcal/day.
How much does activity level change the result?
A lot. For the same 30-year-old man (70 kg, 1.75 m): sedentary (PA 1.00) gives 2434.1 kcal/day, while very active (PA 1.48) gives 3421.9 kcal/day - a difference of almost 1,000 kcal. Choosing the activity level honestly is the most important input.
Is this medical advice?
No. EER is a population-based estimate for healthy adults maintaining weight. It does not account for body composition, illness, medications, or individual metabolism. Use it as a starting point and consult a qualified health professional before making diet changes.
Sources
- Institute of Medicine, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (2002/2005), pp. 185, 202–204 — EER equations, PA coefficients, and scope notes. nap.nationalacademies.org
- Verification of IOM 2005 page-image constants and PA tables (three adult equation sets): stablenutri tdee-iom-2005-verification.md.
Source list also saved as SOURCES.md with the build artifacts.