EER Calculator (Estimated Energy Requirement)

The EER Calculator determines how many calories a person needs each day to maintain their current weight. It considers factors like age, weight, height, and activity level, with adjustments for children, pregnancy, or breastfeeding. This helps users plan diets, set fitness goals, or manage health conditions.

Dietitians use the calculator to create personalized meal plans. Individuals use it to balance calorie intake with activity levels. For example, an active adult may need more calories than a sedentary one, while a pregnant woman needs extra energy for her baby’s growth. The tool supports vital health decisions, such as preventing undernutrition or managing weight, by providing accurate, science-based results.

Furthermore, the calculator aligns with nutritional guidelines from health authorities, ensuring trustworthiness. Its clear outputs make it easy for anyone to use for daily health planning.

Formula

The EER Calculator uses straightforward formulas to estimate daily calorie needs. Below are the key formulas explained in simple terms:

EER for Adult Males (Aged 19 and Older):
EER = 662 – (9.53 * A) + PA * ((15.91 * W) + (539.6 * H))
EER: Estimated Energy Requirement (calories per day).
A: Age (in years).
W: Weight (in kilograms).
H: Height (in meters).
PA: Physical Activity Coefficient (sedentary = 1.0, low active = 1.11, active = 1.25, very active = 1.48).
This formula calculates calorie needs for adult males, adjusting for activity.

EER for Adult Females (Aged 19 and Older, Non-Pregnant, Non-Lactating):
EER = 354 – (6.91 * A) + PA * ((9.36 * W) + (726 * H))
EER: Estimated Energy Requirement (calories per day).
A: Age (in years).
W: Weight (in kilograms).
H: Height (in meters).
PA: Physical Activity Coefficient (sedentary = 1.0, low active = 1.12, active = 1.27, very active = 1.45).
This formula estimates calorie needs for adult females, excluding pregnancy or breastfeeding.

EER for Children (Aged 3–18 Years, Male and Female):
EER = TEE + ED
EER: Estimated Energy Requirement (calories per day).
TEE: Total Energy Expenditure, calculated as:\

• Males: TEE = 88.5 – (61.9 * A) + PA * ((26.7 * W) + (903 * H))\
• Females: TEE = 135.3 – (30.8 * A) + PA * ((10.0 * W) + (934 * H))
  ED: Energy Deposition (calories for growth; 20–25 kcal/day for ages 3–8, 25–30 kcal/day for ages 9–18).
  A: Age (in years).
  W: Weight (in kilograms).
  H: Height (in meters).
  PA: Physical Activity Coefficient (e.g., sedentary = 1.0, active = 1.26–1.31).
  This formula accounts for growth and activity in children and teens.

EER Adjustment for Pregnant Females:
EER = EER_non-pregnant + PEA + ED_p
EER: Estimated Energy Requirement (calories per day).
EER_non-pregnant: EER from the adult female formula.
PEA: Pregnancy Energy Adjustment (1st trimester = 0, 2nd = 340, 3rd = 452 kcal/day).
ED_p: Energy Deposition (0 for 1st trimester, 180 for 2nd, 272 for 3rd kcal/day).
This formula adjusts for pregnancy energy needs by trimester.

EER Adjustment for Lactating Females:
EER = EER_non-pregnant + LEA – WL
EER: Estimated Energy Requirement (calories per day).
EER_non-pregnant: EER from the adult female formula.
LEA: Lactation Energy Adjustment (500–600 kcal/day for 0–6 months, 400–500 kcal/day for 6–12 months).
WL: Weight Loss Adjustment (0–170 kcal/day, varies by individual).
This formula accounts for breastfeeding and fat store use.

These formulas ensure precise calorie estimates. Users input personal data, and the calculator delivers reliable results for health planning.

Common EER Reference Table

To simplify use, the table below provides pre-calculated EER values for typical scenarios, reflecting common search terms like “daily calorie needs” or “calories for pregnancy.” This quick reference helps users plan diets without calculating, based on standard nutritional profiles.

This table uses standard values (e.g., ED = 25 kcal/day for children, PEA + ED_p = 724 kcal/day for 3rd trimester). For example, an active 30-year-old male needs about 2750 calories daily. Users can apply these values or adjust for specific needs, ensuring accuracy for diet planning.

Example of EER Calculator (Estimated Energy Requirement)

Let’s explore the EER Calculator with a real-world example. Suppose a 25-year-old female, weighing 60 kg, 1.65 m tall, with a low active lifestyle (PA = 1.12), is in her 2nd trimester of pregnancy. We’ll calculate her EER to plan her diet.

Step 1: Calculate EER for non-pregnant female (A = 25, W = 60, H = 1.65, PA = 1.12).
EER = 354 – (6.91 * A) + PA * ((9.36 * W) + (726 * H))
EER = 354 – 172.75 + 1.12 * (561.6 + 1197.9) = 181.25 + 1970.64 = 2151.89
Non-pregnant EER ≈ 2152 kcal/day.

Step 2: Adjust for 2nd trimester (PEA = 340, ED_p = 180).
EER = EER_non-pregnant + PEA + ED_p
EER = 2152 + 340 + 180 = 2672 kcal/day.

The pregnant female needs about 2672 calories daily to support her health and baby’s growth. This result helps her dietitian create a balanced meal plan, ensuring proper nutrition during pregnancy.

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