Estimated Energy Requirement (EER) Calculator

Calculate your daily energy needs using evidence-based Institute of Medicine equations for accurate calorie estimation.

Personal Information

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30kg115kg200kg
100cm175cm250cm

Moderate exercise 3-5 days/week

Estimated Energy Requirement

0 kcal

Daily maintenance calories

Goal Calories

0 kcal

To maintain your current weight

BMR (Reference)

0 kcal

Basal Metabolic Rate

Macronutrient Distribution

Percentage Breakdown

Detailed Breakdown

Activity Level Comparison

The Estimated Energy Requirement is the average daily energy intake needed for a person to maintain their current weight and support normal physiological functions. With knowledge about your EER - you can adjust your calories to either lose weight, maintain weight, or gain muscle, as desired for your optimal health.

The EER Calculator estimates your needs by using solid, peer-reviewed, evidence based equations derived from the Institute of Medicine- (IOM), which can accurately calculate your caloric intake based on age, gender, height, weight, and physical activity level to generate a target energy estimate - for your activity level.

Estimated Energy Requirement Calculator

What is Estimated Energy Requirement?

The Estimated Energy Requirement is the number of calories your body needs to consume in day to perform essential activities like breathing, digestion, movement, cellular repair, while maintaining current body composition. - This analysis provides the baseline understanding of the energy [calories] that you should consume to be healthy and balanced moving forward.

Your EER depends on:

Basal Metabolic Rate (BMR): - The calories your body uses just by existing.
Physical Activity Level (PAL): - Your level of specific activity throughout the day.
Thermic Effect of Food (TEF): - The energy it takes to break down and digest food.

How does the EER calculator work

Our EER Calculator provides precise energy estimates based on your individual characteristics and goals. Here's how it would work to estimate your EER:

1.
Enter your information - Age, gender, height, weight.
2.
Select your activity level - Sedentary, lightly, moderate, heavy, and very active.
3.
Select your goal - Maintain, lose, gain.
4.
See your result - You'll see your Estimated Energy Requirement (EER) result, your BMR, your breakdown of carbs, fats, and proteins.

It will even inform you on what is considered the recommended distribution of macronutrients for your personal goal (e.g., to maintain your weight or adjust your weight).

Why Knowing Your Estimated Energy Requirement Is Important

By knowing your Estimated Energy Requirement, you will be able to:

1.
Manage your weight through found out which is appropriate calories in, to calories out intervention.
2.
Improve your performance, if you are into fitness/athletics.
3.
Appropriate calorie intake and energy balance for sustainable outcomes, to prevent overeating and or undereating
4.
Plan meals intelligently with the right macronutrient proportions.
5.
Monitor metabolic health over time with evidence-based metrics.

Whether you are an athlete, a health-conscious individual, or someone looking to lead a healthier lifestyle, it is vital to understand your Estimated Energy Requirement if you want to sustain long-term results.

Macronutrient Breakdown and Recommendations

The calculator identifies an optimal macronutrient breakdown based on your Estimated Energy Requirement:

Protein: Assists with recovery and muscles growth.
Carbohydrates: The body's primary fuel source for the brain and muscles.
Fats: Assists with hormone regulation and nutrient absorption.

For most users looking to maintain weight, the breakdown should look like this:

30% Protein
50% Carbohydrates
20% Fat

Your energy requirement does not stay the same - it varies as your body weight, metabolism and physical activity changes. Using the EER calculator on a regular basis allows you to monitor these changes and determines nutritional changes you can make to improve your health/fitness in the long-term.

Understanding your own Estimated Energy Requirement allows you to make data-driven decisions regarding your nutrition. Using the EER calculator you can confidently identify your daily calorie target, maintain energy balance, or reach your health goals.

Start using the Estimated Energy Requirement calculator today and take control of your health journey!

FAQs

The Estimated Energy Requirement is useful for estimating how many calories your body needs each day to maintain weight, lose weight, or gain weight depending on your programming goals.

BMR is how many calories your body burns simply by being rests, whereas the EER takes into account your daily physical activity, giving a more accurate picture of your overall energy needs.

We use scientifically validated equations from the Institute of Medicine with our EER calculator so despite your personal data, you can count on the estimation of calories being to the best of your information provided.

Yes, with age, body composition, and activity level change your EER will change. If re-estimating regularly, we always maintain a good energy balance.

To lose weight you will want to consume less calories than your Estimated Energy Requirement, to gain muscle, use slightly more calories than EER, maintaining a good percentage of macronutrients.

Absolutely, we made sure to include adjustment for differences in gender in metabolism and body composition, so you will have a personalized answer for men and women.