Excess or lack of something to do will cause you problems, especially if you play with your body. It is compulsory during training to know how much energy you have and how much you should take.

The estimated energy requirement is the term used to know the energy required according to your body and activity. 

Results of reading this article:

  • Introduction to the Estimation of Energy Demand EER 
  • History of EER
  • Methods of calculating the EER
  • Best EER tools

Introduction to the estimation of energy demand

Estimated energy requirement (EER) is the term that indicates the energy in the form of food that is sufficient to maintain the energy of your body. It is valuable for weight, size, and physical activities.

EER is an important factor for good health, especially for people who exercise, because if your workout increases or decreases, you will not achieve the expected results.

For children and pregnant women, EER is very important because it affects growth and is a fact behind a good health.

History of estimated energy requirement 

In essence, the EER is a statement introduced by the Institute of Medicine Equation in September 2002, but this equation was recognized in the US when the revised (MyPyramid) food pyramid was published in 2005 and the new dietary guidelines were implemented with the effect of this equation.

The equation was based entirely on the extensive, double-labelled water database. The total energy expenditure (fTEE) is the totality of the basal metabolic rate, the thermal action of foods, thermoregulation, the level of physical activity, and the energy consumed in the production of new tissues and milk production.

Methods for calculating the EER for the training

There are various methods for measuring the EER, some of which are efficient, while others show the expected result. In the following, we have explained the methods and their application.

Manual calculation

In the calculation of the estimated energy demand, the manual calculation comes into play first, which in some cases becomes confusing. However, the calculation is done using formulas and general numbers, which are varied for gender.

The general formula for calculating the EER is:

EER (kcal / day) = Total energy expenditure + energy reserve

Example of calculation:

Calculate the estimated energy requirement of a baby who is 3 months old and weighs 15 kg.

The formula for 0-3-month-old babies will be (89 x weight -100) + 175.

With the formula we have now achieved the following:

(89 x 15 -100) + 175

EER = 1410 

This is the easy way, but it is confusing to remember the number because the number varies by gender, weight, and age.

Calculation by tools

Several tools calculate the estimated energy requirement within seconds, which is an efficient method because you don’t have to focus on the specific numbers or anything, thus reducing the likelihood of errors.

The online tools are usually free and available without registration, while they quickly generate the result.

These tools request some data as described below:

  • Gender
  • Weight
  • Height
  • Age
  • The measure of physical activity

Physical activity is an estimated value you enter to tell how active you are.

Below are some of the best tools for calculating the EER online:

  1. Calculators.tech

It is one of the best calculators for the estimated energy requirement, as it contains deviations in their units for weight and size.

All you need to do is state your gender, weight, height, age, and level of physical activity, but you could easily generate the estimated energy in calories per day that will help your fitness.

It is a free tool that does not require registration or subscription but generates the result within seconds.

The level of physical activity in this tool varies between sedentary, less active, active, and very active. The level of physical activity is only an estimate and must be original.

  1. Eat for health

Eat for Health is another tool to calculate your body’s energy needs, especially when you exercise.

This tool is authentic because it is an initiative of the Australian government to improve the fitness of the local population.

This tool also requires the same data as the one above, although it does not offer the variety of units that is a negative point.

The variation in the status of physical activity has six different options, depending on the type of activity you have.

  1. Fitness Volt

Another calculator that calculates the estimated energy requirement is Fitness Volt, which would help to increase the fitness of the user. Again, this calculator requires basic information about you but has no variations in weight and size.

It only takes the weight information in LBS, while the height in foot and inches.

The variation in physical activity includes four different types of options.


Whether you go to the gym, go for a walk, or diet, the EER calculation is very important to achieve your goals.

If you work without a strategy, it is much more difficult to fulfill your wish, because you work without planning and it is like cooking without knowing what to prepare.

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