EER Calculator
EER, or Estimated Energy Requirement, is the official average calorie intake that keeps a healthy adult's weight steady. This calculator uses the National Academies' 2023 equations, which replaced the older 2005 version.
Estimated energy requirement
kcal/day
Enter your age, height and weight
NASEM 2023 · equation + kcal for breastfeeding
Pregnant? The 2023 report uses separate equations that depend on the week of pregnancy and your weight before it — talk to us rather than using this number.
Your results are attached to the form below
These figures are estimates for general awareness only and are not medical advice or a diagnosis. Read our Medical Disclaimer.
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How this is calculated
National Academies of Sciences, Engineering, and Medicine, Dietary Reference Intakes for Energy (2023), Table S-3: a separate equation for each sex and activity category, using age, height (cm) and weight (kg). Breastfeeding adds 540 kcal for milk production minus 140 kcal drawn from body stores (exclusive, 0–6 months), or 380 kcal (partial, 7–12 months), per Tables S-5 and S-6.
How EER differs from TDEE
Instead of a BMR equation multiplied by an activity factor, the 2023 equations predict total daily energy use directly. They were built from doubly labelled water measurements of what people burn in everyday life, and each activity category has its own equation.
Choosing your activity category
The report's four categories are roughly the four quarters of the people it studied, from least to most active: inactive (only the activity needed for independent daily living), low active (more walking, plus some work or leisure activity), active (more again) and very active (vigorous exertion at work or in exercise).
An American standard
EER is the US and Canadian reference. For India's own figures see the Calorie Intake Calculator (Simple), or compare all three methods in the Calorie Calculator.
More Diet & Nutrition Calculators
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- Calorie Deficit Calculator See your maintenance calories and a daily calorie target for weight loss, with two BMR formulas side by side.
- Macro Calculator Split your daily calories into grams of protein, carbohydrate and fat — balanced, higher-protein or your own ratio.
- Calorie Calculator How many calories do you need a day? See three recognised methods side by side — the clinic's, the US standard and India's ICMR-NIN.
- TDEE Calculator Your total daily energy expenditure with four BMR equations compared, and a breakdown of how much goes on rest, digestion and activity.
- Maintenance Calorie Calculator The calories that keep your weight steady — today, and at your goal weight, so you know what to eat once you get there.