Resources · EER Calculator
Nutrition tool

Estimated energy requirement.

Your full daily calorie need including activity. BMR (Mifflin-St Jeor) calculated internally from your inputs, then multiplied by an activity factor to reflect what you actually do all day.

EER is a starting estimate — not a fixed number. Real intake should adjust based on what your bodyweight does over 2–4 weeks. If weight isn't moving the way you want, change calories. Formulas predict, scales confirm.

Inputs

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Enter your details and activity level. The calculator returns BMR, EER, and a quick goal-based calorie guide.

Activity levels — what each one means

Pick the one that genuinely matches your week, not the one that sounds best. Most people overestimate. If you're unsure between two, pick the lower one and adjust based on results.

Level Multiplier What it means
Sedentary × 1.2 Desk job, little/no exercise
Light × 1.375 Light exercise 1–3 days/week
Moderate × 1.55 Moderate exercise 3–5 days/week
Very active × 1.725 Hard exercise 6–7 days/week
Extra active × 1.9 Very hard exercise + physical job, or training twice daily

The formula

BMR uses Mifflin-St Jeor (ACSM-endorsed), then EER multiplies it by your activity factor.

Male BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5
Female BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161
EER = BMR × activity multiplier

How to use the number: the goal table in the calculator result above gives cut, maintain, and gain targets. The body fat chart below shows which category fits you — reference ranges shift with age and sex, and the right deficit for one person is wrong for another.

Track bodyweight over 2–4 weeks and adjust from there. Don't change calories every 3 days — give the signal time to show. Small changes accumulate to a big difference, and consistent execution beats aggressive numbers and is sustainable.

Safety floor Do not eat below ~1,500 kcal/day (men) or ~1,200 kcal/day (women) without medical supervision, regardless of the deficit. The deficit is a target; the floor is non-negotiable.

Body fat reference chart

Use this to identify your category, then match it to the goal table above. Body fat reference ranges shift with age and sex, so the same percentage means different things at different life stages.

BF %
Male
Age
Female
0%
10%
20%
30%
40%
20–39
40–59
60+
—
20–39
40–59
60+
Obese
Clinical category. Associated with increased health risk. Sustained fat loss recommended.
Male: 25%+ (20–39) · 28%+ (40–59) · 30%+ (60+)  ·  Female: 32%+ (20–39) · 34%+ (40–59) · 36%+ (60+)
Average
Typical for the active general population. Healthy when paired with regular activity.
Male: 18–24% (20–39) · 20–27% (40–59) · 22–29% (60+)  ·  Female: 25–31% (20–39) · 27–33% (40–59) · 29–35% (60+)
Fitness
Lean, healthy, sustainable. Realistic long-term target for most active people.
Male: 14–17% (20–39) · 16–19% (40–59) · 18–21% (60+)  ·  Female: 21–24% (20–39) · 23–26% (40–59) · 25–28% (60+)
Athletic
Lean and trained. Common range for serious athletes and dedicated lifters.
Male: 6–13% (20–39) · 8–15% (40–59) · 10–17% (60+)  ·  Female: 14–20% (20–39) · 16–22% (40–59) · 18–24% (60+)
Essential
The physiological minimum for normal function. Some athletes operate here briefly for competition. Not healthy or sustainable long-term.
Male: <6% (20–39) · <8% (40–59) · <10% (60+)  ·  Female: <14% (20–39) · <16% (40–59) · <18% (60+)
Data adapted from ACE (American Council on Exercise) and ACSM (American College of Sports Medicine) reference ranges, with Jackson-Pollock age adjustments.
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