EER Calculator
Calculate your Estimated Energy Requirement (EER) with the Institute of Medicine's 2005 equations. Enter sex, age, weight (lb or kg), height (inches or cm), and one of the four defined activity levels to get calories per day.
Example: with Sex Female · Age (years) 30 · Weight 150 · Weight unit lb (pounds) · Height 65 → Estimated Energy Requirement: 2,202 kcal/day.
- PA coefficient usedPA = 1.12 (low active, women)
- Per kilogram32.4 kcal per kg of body weight
Computed by the calculator below using its default values. Change any input to see your own numbers.
IOM 2005 adult equations — men: 662 − 9.53×age + PA×(15.91×kg + 539.6×m); women: 354 − 6.91×age + PA×(9.36×kg + 726×m). PA runs 1.0 to 1.48 depending on sex and activity.
What makes EER different from other calorie formulas
Most calculators estimate resting metabolism first, then bolt on an activity multiplier you choose by feel. The IOM built its 2005 Estimated Energy Requirement equations the other way: they were regressed directly against doubly labeled water measurements — the gold standard for free-living energy expenditure — so the equation predicts total daily calories in one step. Age, weight, and height each carry their own coefficient, and activity enters as a defined PA coefficient rather than a vibe.
The four PA levels have concrete definitions: sedentary means daily-living movement only; low active adds the equivalent of 30-60 minutes of brisk walking; active adds 60+ minutes; very active roughly doubles that. Because the levels are anchored to walking-equivalents, EER is the framework behind US dietary guidelines' calorie tables.
How it’s calculated
IOM 2005 adult EER (age 19+), weight in kg, height in meters: men EER = 662 − 9.53 × age + PA × (15.91 × kg + 539.6 × m) with PA = 1.0 sedentary, 1.11 low active, 1.25 active, 1.48 very active; women EER = 354 − 6.91 × age + PA × (9.36 × kg + 726 × m) with PA = 1.0, 1.12, 1.27, 1.45. Conversions: 1 lb = 0.45359237 kg; 1 in = 0.0254 m.
EER predicts the average person of your size and activity — individuals scatter around it by roughly ±10%, pregnancy and lactation add separate allowances, and the equations here are adult-only; treat results as an educational estimate, not medical advice or a clinical prescription.
IOM physical activity (PA) coefficients, adults
| Level | Definition | PA — men | PA — women |
|---|---|---|---|
| Sedentary | Typical daily living only | 1.00 | 1.00 |
| Low active | + 30-60 min brisk walking equivalent | 1.11 | 1.12 |
| Active | + 60 min or more daily | 1.25 | 1.27 |
| Very active | + multiple hours or heavy labor | 1.48 | 1.45 |
Source: Institute of Medicine, Dietary Reference Intakes for Energy (2005), adult EER equations.
Common mistakes
- Picking 'active' for a gym habit of 3 hours a week — the IOM levels are per day, and most exercisers are 'low active'.
- Using these adult equations for children or teens; the IOM published separate equations with growth terms.
- Entering height in inches but treating the coefficient as if for meters — 539.6 and 726 multiply meters, and this page converts for you.
- Reading EER as a hard target: it is the population average for your profile, and your own maintenance can sit 200+ kcal to either side.
Frequently asked questions
What is the EER formula?
For adults (IOM 2005): men EER = 662 − 9.53 × age + PA × (15.91 × weight in kg + 539.6 × height in m); women EER = 354 − 6.91 × age + PA × (9.36 × kg + 726 × m). PA is a defined activity coefficient between 1.0 and 1.48.
How is EER different from TDEE?
Same concept — total daily energy needs — different construction. TDEE calculators multiply an estimated BMR by a chosen factor; EER was fit in one step to doubly-labeled-water data with fixed, defined activity coefficients. EER is what US dietary guidance uses.
Which PA level should I pick?
Count deliberate movement per day, not per workout: no regular activity = sedentary; the equivalent of a 30-60 minute brisk walk daily = low active; an hour or more = active; heavy training or physical labor for several hours = very active.
Why is my EER different from my fitness tracker's number?
Trackers estimate from heart rate and steps day by day; EER is a population regression for your stats. A 5-10% disagreement is normal — trust multi-week weight trends over either number.
Does EER work for weight loss, kids, or pregnancy?
EER is a maintenance estimate for adults; you subtract from it to lose weight. Children, pregnancy, and lactation have their own IOM equations and allowances — and for medically supervised weight change, a dietitian or physician should set the target.