EER Calculator

Calculate Estimated Energy Requirements using official DRI equations from the Institute of Medicine. Accurate energy needs for infants, children, adolescents, adults, pregnancy, and lactation.

👶 Age Group

Different equations are used for different age groups

🎂 Age

Age in years (or months for infants)

👤 Gender

Required for gender-specific EER equations

⚖️ Weight

Current body weight

📏 Height

Height (required for children and adults)

🏃 Physical Activity Level

Physical activity level affects energy requirements

What is Estimated Energy Requirements (EER)

Estimated Energy Requirement (EER) represents the average dietary energy intake predicted to maintain energy balance in healthy individuals. Research from the Institute of Medicine establishes EER as the gold standard for determining daily caloric needs across all life stages, from infancy through adulthood, including pregnancy and lactation.

EER vs TDEE Differences

While TDEE (Total Daily Energy Expenditure) estimates total calories burned, EER specifically calculates dietary energy intake needed to maintain healthy body weight. EER equations are age and gender-specific, developed through extensive research using doubly labeled water studies and metabolic assessments in diverse populations.

Scientific Foundation

EER calculations are based on the Institute of Medicine’s Dietary Reference Intakes, incorporating factors like basal metabolic rate, thermic effect of food, and physical activity. These evidence-based equations provide accurate energy requirements for maintaining optimal health and supporting growth and development.

EER Calculation Methods by Age Group

Infant EER Equations (0-36 months)

0-3 months:

EER = (89 × weight kg – 100) + 175

4-6 months:

EER = (89 × weight kg – 100) + 56

7-12 months:

EER = (89 × weight kg – 100) + 22

13-36 months:

EER = (89 × weight kg – 100) + 20

Based on weight only – height not required for infants

Child EER Equations (3-8 years)

Boys 3-8 years:

EER = 88.5 – (61.9 × age) + PA × (26.7 × weight + 903 × height) + 20

Girls 3-8 years:

EER = 135.3 – (30.8 × age) + PA × (10.0 × weight + 934 × height) + 20

Includes physical activity coefficient (PA) and growth energy

Adolescent EER Equations (9-18 years)

Boys 9-18 years:

EER = 88.5 – (61.9 × age) + PA × (26.7 × weight + 903 × height) + 25

Girls 9-18 years:

EER = 135.3 – (30.8 × age) + PA × (10.0 × weight + 934 × height) + 25

Higher growth energy allowance during adolescent growth spurt

Adult EER Equations (19+ years)

Men 19+ years:

EER = 662 – (9.53 × age) + PA × (15.91 × weight + 539.6 × height)

Women 19+ years:

EER = 354 – (6.91 × age) + PA × (9.36 × weight + 726 × height)

No growth energy – focused on maintenance and activity

Physical Activity (PA) Coefficients

Age Group	Sedentary	Low Active	Active	Very Active
Boys 3-18 years	1.00	1.13	1.26	1.42
Girls 3-18 years	1.00	1.16	1.31	1.56
Men 19+ years	1.00	1.11	1.25	1.48
Women 19+ years	1.00	1.12	1.27	1.45

Activity Level Definitions

Sedentary: Only light physical activities of daily living

Low Active: Daily life + 30-60 minutes of moderate activity

Active: Daily life + at least 60 minutes of moderate activity

Very Active: Daily life + 60+ minutes moderate and 60+ minutes vigorous activity

Pregnancy & Lactation Adjustments

Condition	Time Period	Additional Calories	Rationale
Pregnancy	First Trimester (0-13 weeks)	+0 kcal/day	Minimal additional energy needs
Pregnancy	Second Trimester (14-27 weeks)	+340 kcal/day	Fetal growth and maternal tissue
Pregnancy	Third Trimester (28-40 weeks)	+452 kcal/day	Rapid fetal growth and preparation
Lactation	0-6 months postpartum	+330 kcal/day	Milk production energy cost
Lactation	7-12 months postpartum	+400 kcal/day	Continued milk production

Note: These adjustments are added to the base EER calculated for non-pregnant women. Individual variations may require clinical assessment and personalized recommendations.

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Clinical Applications & Use Cases

Pediatric Nutrition

EER calculations are essential for assessing nutritional adequacy in children and adolescents. Healthcare providers use these equations to identify energy deficits or excesses that may affect growth and development. Research demonstrates that accurate EER assessment prevents both undernutrition and childhood obesity.

Maternal Health

During pregnancy and lactation, EER calculations guide appropriate weight gain and ensure adequate nutrition for both mother and baby. Clinical studies show that meeting EER requirements during pregnancy reduces risks of complications and supports optimal fetal development.

Sports Nutrition

Athletes and active individuals require precise EER calculations to fuel training and competition. The physical activity coefficients in EER equations account for varying exercise intensities and durations, ensuring adequate energy for performance and recovery.

Weight Management

EER provides the foundation for creating appropriate caloric deficits or surpluses for weight management. Unlike generic calorie calculators, EER equations are validated through research and provide more accurate baseline energy requirements for sustainable weight change.

Scientific Research & Evidence Base

Institute of Medicine Foundation

“An Easy Approach to Calculating Estimated Energy Requirements”
PMC1784117 – This foundational research by Gerrior et al. provides the practical framework for EER calculations, demonstrating how to apply Institute of Medicine equations in clinical and research settings. The study validates the accuracy of EER predictions across diverse populations.

Pediatric EER Validation

“Energy Requirements in Children and Adolescents”
MDPI Nutrients Study – Recent research validating EER equations in pediatric populations, showing high correlation between calculated requirements and actual energy needs measured through doubly labeled water studies.

Maternal Nutrition Research

“Energy Requirements During Pregnancy and Lactation”
ScienceDirect Clinical Study – Comprehensive analysis of energy needs during pregnancy and lactation, validating the additional calorie requirements recommended by EER equations.

Limitations & Considerations

While EER calculations provide scientifically validated energy requirements, several factors may affect individual accuracy:

Individual Metabolic Variation: Genetic factors can create ±10-15% variation in actual energy needs compared to calculated EER.
Activity Assessment: Accurate physical activity level assessment is crucial – overestimation can lead to excess calorie recommendations.
Body Composition: EER equations don’t account for muscle mass differences, which significantly affect metabolic rate.
Medical Conditions: Thyroid disorders, diabetes, and other conditions can alter energy requirements beyond EER predictions.
Environmental Factors: Climate, altitude, and stress levels can influence actual energy needs.
Growth Spurts: Children and adolescents may have temporarily higher energy needs during rapid growth periods.
Aging Effects: Older adults may have lower energy needs due to decreased muscle mass and activity levels.

Clinical Guidance: EER calculations provide excellent starting points for nutritional assessment and planning. However, individual monitoring and adjustment based on growth patterns, weight changes, and clinical outcomes remain essential for optimal nutritional care.

Practical Tips for EER Application

Accurate Activity Assessment

Use activity trackers or detailed activity logs for 1-2 weeks to accurately determine your physical activity level. Most people overestimate their activity level, leading to inflated EER calculations.

Regular Recalculation

Recalculate EER every 3-6 months or when significant changes occur in weight, activity level, or life stage (pregnancy, growth spurts, aging). EER is not a static number.

Monitor Outcomes

Track weight changes, energy levels, and overall health markers to validate EER accuracy. Adjust intake based on real-world results rather than strict adherence to calculations.

Consider Individual Factors

Account for medical conditions, medications, stress levels, and sleep quality that may affect energy needs. Consult healthcare providers for personalized recommendations.

Quality Over Quantity

Focus on nutrient-dense foods to meet EER requirements. The quality of calories matters as much as the quantity for optimal health and wellbeing.

References:

Gerrior S, Juan W, Basiotis P. An easy approach to calculating estimated energy requirements. Prev Chronic Dis. 2006 Oct;3(4):A129. Epub 2006 Sep 15. PMID: 16978504; PMCID: PMC1784117.
Verdi, A. M., Soares, J. M., Carneiro, J. F., Felez, I. O., Schiessel, D. L., Vieira, D. G., Kühl, A. M., Gonçalves, D. C., & Melhem, A. R. (2025). Estimated Energy Requirement: Comparison Between the 2005 and 2023 Dietary Reference Intakes in Sedentary Adults and Older Adults—A Retrospective Cross-Sectional Study. Obesities, 5(1), 15.
Stan, S. V., Grathwohl, D., O’Neill, L. M., Saavedra, J. M., Butte, N. F., & Cohen, S. S. (2021). Estimated Energy Requirements of Infants and Young Children up to 24 Months of Age. Current Developments in Nutrition, 5(11), nzab122.
Mello, D. G. A., Ferriolli, E., & Pfrimer, K. (2025). Evaluation of New Predictive Equations for Energy Requirements in Older Adults: A Comparison with Doubly Labeled Water. Clinical Nutrition.
Gerrior, Shirley & Juan, Wenyen & Basiotis, Peter. (2006). An Easy Approach to Calculating Estimated Energy Requirements. Preventing chronic disease. 3. A129.

Author

Manish Kumar

Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more. Through “Fit Health Regimen,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.

EER Calculator: Estimated Energy Requirement