What is the EER Calculator?
The EER (Estimated Energy Requirement) Calculator estimates the daily caloric intake needed to maintain your current weight based on your physical characteristics and activity level. This calculator uses the Mifflin-St Jeor equation to calculate your Basal Metabolic Rate (BMR) and then adjusts it based on your activity level.
Formula
The EER is calculated in two steps:
Step 1: Calculate BMR (Basal Metabolic Rate)
The Mifflin-St Jeor equation:
$$\text{BMR} = (10 \times \text{Weight}) + (6.25 \times \text{Height}) - (5 \times \text{Age}) + S$$
Where:
- Weight is in kilograms
- Height is in centimeters
- Age is in years
- S (Sex Constant) = +5 for males, -161 for females
Step 2: Add Activity Calories
$$\text{EER} = \text{BMR} + \text{Activity Calories}$$
Activity level adjustments:
- Not Active (Sedentary): +0 kcal
- Slightly Active: +100 kcal
- Moderately Active: +200 kcal
- Very Active: +400 kcal
Example Calculation
Let's calculate the EER for a 28-year-old woman who is 165 cm tall, weighs 70 kg, and is moderately active:
Step 1: Calculate BMR
$$\text{BMR} = (10 \times 70) + (6.25 \times 165) - (5 \times 28) + (-161)$$
$$\text{BMR} = 700 + 1031.25 - 140 - 161 = 1430.25 \text{ kcal}$$
Step 2: Add Activity Calories
For moderately active: +200 kcal
$$\text{EER} = 1430.25 + 200 = 1630.25 \text{ kcal}$$
Result: This woman needs approximately 1630.25 kcal per day to maintain her current weight.
How to Use This Calculator
- Select your unit system (metric or imperial)
- Enter your height in centimeters or inches
- Enter your weight in kilograms or pounds
- Enter your age in years
- Select your gender (male or female)
- Choose your activity level based on your typical weekly exercise routine
- Click Calculate to see your estimated daily energy requirement
Understanding Your Results
The EER represents the number of calories you need per day to maintain your current weight. If you want to:
- Lose weight: Create a caloric deficit by consuming fewer calories than your EER
- Gain weight: Create a caloric surplus by consuming more calories than your EER
- Maintain weight: Consume approximately your EER
Important Notes
- This calculator provides an estimate. Individual metabolism can vary.
- The activity multipliers are simplified approximations. More sophisticated calculations use percentage multipliers (e.g., BMR x 1.2 for sedentary).
- For personalized nutrition advice, consult a registered dietitian or healthcare provider.
- EER does not account for specific health conditions or medications that may affect metabolism.