MyPlate Calculator Methodology — Every EER Formula & Source
See the real math behind your MyPlate calorie level: the IOM & NASEM EER equations, USDA food-pattern tables, and PA coefficients — nothing hidden, all sourced.
How MyPlate calculates your plan
Complete transparency into how your results are calculated. Every formula and data table below is sourced directly from the USDA Dietary Guidelines and IOM Dietary Reference Intakes. Both DRI editions are here in full — the IOM 2005 equations MyPlate.gov used, and the current NASEM 2023 set.
Machine-verified
How these numbers are verified
Every calculator result on this page is pinned to a published federal table or equation and re-checked automatically on each release — part of 44 reproducible scenarios (spanning this and the other calculators) run against the live calculation code every time the site is built. A few examples:
| Scenario | Expected | Source |
|---|---|---|
| 40-year-old active man, 180 cm, 80 kgIOM 2005 | 3,086 kcal/day | IOM (2005) DRIs for Energy — adult-male EER equation (age 19+) |
| 40-year-old active man, 180 cm, 80 kgNASEM 2023 | 3,018 kcal/day | NASEM (2023) DRIs for Energy (NBK591021) — adult-male Active regression |
| Iron RDA for women 31–50 | 18 mg | IOM (2006) DRIs: The Essential Guide to Nutrient Requirements — iron RDA |
| Healthy U.S.-Style daily amounts at 2,000 kcal | Fruits 2 c · Vegetables 2.5 c · Grains 6 oz-eq · Protein 5.5 oz-eq · Dairy 3 c · Oils 27 g | Dietary Guidelines for Americans 2020–2025, Appendix 3 — Healthy U.S.-Style Pattern |
| Adult, 178 cm, 81.65 kg → BMI 25.8 | 25.8 · Overweight | WHO adult BMI cutoffs (underweight <18.5, normal <25, overweight <30, obese ≥30) |
1. How Your Calorie Level Is Calculated
Your Estimated Energy Requirement (EER) is calculated using equations from the Institute of Medicine's Dietary Reference Intakes (2002/2005). These equations take into account age, sex, height, weight, and physical activity level.
IOM 2005 equations (default) — PA = Physical Activity coefficient, H in meters
| Group | EER Equation |
|---|---|
| Toddler (age 2) | 89 × W - 100 + 20 |
| Boys 3–8 | 88.5 - 61.9×A + PA × (26.7×W + 903×H) + 20 |
| Boys 9–18 | 88.5 - 61.9×A + PA × (26.7×W + 903×H) + 25 |
| Girls 3–8 | 135.3 - 30.8×A + PA × (10.0×W + 934×H) + 20 |
| Girls 9–18 | 135.3 - 30.8×A + PA × (10.0×W + 934×H) + 25 |
| Adult Male (19+) | 662 - 9.53×A + PA × (15.91×W + 539.6×H) |
| Adult Female (19+) | 354 - 6.91×A + PA × (9.36×W + 726×H) |
Variable Definitions
- A = Age in years
- W = Weight in kilograms (lbs × 0.4536)
- H = Height in meters (total inches × 0.0254)
- PA = Physical Activity coefficient (see table below)
- +20 / +25 = Energy deposition for growth (children/adolescents)
Two DRI editions
The calculator ships both editions. By default it uses the IOM 2005 equations above — the ones the USDA MyPlate tools used — and you can switch to the current NASEM 2023 set from the Advanced control on the calculator. Your choice is remembered on this device. In IOM 2005 mode, toddlers (ages 1 to under 3) use the true 2005 form, EER = 89 × W − 100 + 20 (the 13–35-month band shown in the table above); earlier versions accidentally ran the 2023 toddler equation here.
The NASEM 2023 equations
In 2023 the National Academies re-derived the EER from newer doubly-labeled-water data. Each activity level is its own regression — there is no PA multiplier — and the terms use age in years, height in centimeters, and weight in kilograms. Adults have no growth term; children ages 3–18 add a small growth allowance.
| Adult Men (19+) | |
|---|---|
| Activity tier | EER Equation (kcal/day) |
| Inactive | 753.07 − 10.83×A + 6.50×H + 14.10×W |
| Low active | 581.47 − 10.83×A + 8.30×H + 14.94×W |
| Active | 1004.82 − 10.83×A + 6.52×H + 15.91×W |
| Very active | −517.88 − 10.83×A + 15.61×H + 19.11×W |
| Adult Women (19+) | |
|---|---|
| Activity tier | EER Equation (kcal/day) |
| Inactive | 584.90 − 7.01×A + 5.72×H + 11.71×W |
| Low active | 575.77 − 7.01×A + 6.60×H + 12.14×W |
| Active | 710.25 − 7.01×A + 6.54×H + 12.34×W |
| Very active | 511.83 − 7.01×A + 9.07×H + 12.56×W |
| Boys (3–18) | |
|---|---|
| Activity tier | EER Equation (kcal/day) |
| Inactive | −447.51 + 3.68×A + 13.01×H + 13.15×W + growth |
| Low active | 19.12 + 3.68×A + 8.62×H + 20.28×W + growth |
| Active | −388.19 + 3.68×A + 12.66×H + 20.46×W + growth |
| Very active | −671.75 + 3.68×A + 15.38×H + 23.25×W + growth |
| Girls (3–18) | |
|---|---|
| Activity tier | EER Equation (kcal/day) |
| Inactive | 55.59 − 22.25×A + 8.43×H + 17.07×W + growth |
| Low active | −297.54 − 22.25×A + 12.77×H + 14.73×W + growth |
| Active | −189.55 − 22.25×A + 11.74×H + 18.34×W + growth |
| Very active | −709.59 − 22.25×A + 18.22×H + 14.25×W + growth |
H = height in centimeters (the IOM 2005 table above uses meters), W = weight in kilograms, A = age in years. Young children (under 3) use the same toddler equations in both editions.
Children add a growth (energy-deposition) allowance: boys +20 kcal at age 3, +15 (ages 4–8), +25 (9–13), +20 (14–18); girls +15 (ages 3–8), +30 (9–13), +20 (14–18).
Activity mapping & PAL bands
Each site activity level maps positionally to a NASEM tier: Sedentary → Inactive, Moderately active → Low active, Active → Active, Very active → Very active. The 2023 report defines these by physical-activity level (PAL) for adults: Inactive 1.00–1.53, Low active 1.53–1.68, Active 1.68–1.85, Very active 1.85–2.50. Our “moderately active” label corresponds to the report's Low-active band (≈ daily living plus about 30–40 minutes/day of brisk walking).
2. Physical Activity Coefficients
The PA coefficient adjusts your calorie estimate based on how physically active you are. Higher activity = higher PA = more calories needed.
| Sex | Age Group | Sedentary | Mod. Active | Active | Very Active |
|---|---|---|---|---|---|
| Male | Child (3–8) | 1.00 | 1.13 | 1.26 | 1.42 |
| Male | Adolescent (9–18) | 1.00 | 1.13 | 1.26 | 1.42 |
| Male | Adult (19+) | 1.00 | 1.11 | 1.25 | 1.48 |
| Female | Child (3–8) | 1.00 | 1.16 | 1.31 | 1.56 |
| Female | Adolescent (9–18) | 1.00 | 1.16 | 1.31 | 1.56 |
| Female | Adult (19+) | 1.00 | 1.12 | 1.27 | 1.45 |
Activity Level Definitions
- Only light physical activity associated with typical daily life (e.g., household tasks, walking to the car).
- Physical activity equivalent to walking about 1.5 to 3 miles per day at 3–4 mph, in addition to daily activities.
- Physical activity equivalent to walking more than 3 miles per day at 3–4 mph, in addition to daily activities.
- Hard exercise or physical labor most of the day, equivalent to walking more than 7.5 miles per day (e.g., competitive athletes, construction workers). Used by the DRI Calculator only.
3. USDA Food Pattern Tables
Once your calorie level is determined, the USDA food pattern tables specify exactly how much of each food group to eat daily. The EER is rounded to the nearest of 12 standard levels: 1,000 to 3,200 calories.
Healthy U.S.-Style Pattern (Daily Amounts)
| Calories | Fruits | Veg | Grains | Protein | Dairy | Oils | Other |
|---|---|---|---|---|---|---|---|
| 1,000 | 1 | 1 | 3 | 2 | 2 | 15 | 130 |
| 1,200 | 1 | 1.5 | 4 | 3 | 2.5 | 17 | 80 |
| 1,400 | 1.5 | 1.5 | 5 | 4 | 2.5 | 17 | 90 |
| 1,600 | 1.5 | 2 | 5 | 5 | 3 | 22 | 100 |
| 1,800 | 1.5 | 2.5 | 6 | 5 | 3 | 24 | 140 |
| 2,000 | 2 | 2.5 | 6 | 5.5 | 3 | 27 | 240 |
| 2,200 | 2 | 3 | 7 | 6 | 3 | 29 | 250 |
| 2,400 | 2 | 3 | 8 | 6.5 | 3 | 31 | 320 |
| 2,600 | 2 | 3.5 | 9 | 6.5 | 3 | 34 | 350 |
| 2,800 | 2.5 | 3.5 | 10 | 7 | 3 | 36 | 370 |
| 3,000 | 2.5 | 4 | 10 | 7 | 3 | 44 | 440 |
| 3,200 | 2.5 | 4 | 10 | 7 | 3 | 51 | 580 |
Vegetable Subgroups (Weekly, cup-equivalents)
| Calories | Dark Green | Red & Orange | Beans/Peas | Starchy | Other |
|---|---|---|---|---|---|
| 1,000 | 0.5 | 2.5 | 0.5 | 2 | 1.5 |
| 1,200 | 1 | 3 | 0.5 | 3.5 | 2.5 |
| 1,400 | 1 | 3 | 0.5 | 3.5 | 2.5 |
| 1,600 | 1.5 | 4 | 1 | 4 | 3.5 |
| 1,800 | 1.5 | 5.5 | 1.5 | 5 | 4 |
| 2,000 | 1.5 | 5.5 | 1.5 | 5 | 4 |
| 2,200 | 2 | 6 | 2 | 6 | 5 |
| 2,400 | 2 | 6 | 2 | 6 | 5 |
| 2,600 | 2.5 | 7 | 2.5 | 7 | 5.5 |
| 2,800 | 2.5 | 7 | 2.5 | 7 | 5.5 |
| 3,000 | 2.5 | 7.5 | 3 | 8 | 7 |
| 3,200 | 2.5 | 7.5 | 3 | 8 | 7 |
Protein Subgroups (Weekly)
| Calories | Meat, Poultry & Eggs (oz-eq) | Seafood (oz-eq) | Nuts, Seeds & Soy (oz-eq) |
|---|---|---|---|
| 1,000 | 10 | 3 | 2 |
| 1,200 | 14 | 4 | 2 |
| 1,400 | 19 | 6 | 3 |
| 1,600 | 23 | 8 | 4 |
| 1,800 | 23 | 8 | 4 |
| 2,000 | 26 | 8 | 5 |
| 2,200 | 28 | 9 | 5 |
| 2,400 | 31 | 10 | 5 |
| 2,600 | 31 | 10 | 5 |
| 2,800 | 33 | 10 | 6 |
| 3,000 | 33 | 10 | 6 |
| 3,200 | 33 | 10 | 6 |
These targets are weekly, not daily, so you can spread them across the week. Healthy U.S.-Style Pattern, Dietary Guidelines for Americans, 2020–2025, Appendix 3, Table A3-2.
4. Pregnancy & Lactation Adjustments
During pregnancy and lactation, additional calories are needed to support fetal growth, milk production, and increased maternal metabolism.
IOM 2005 equations (default) — added to the base EER
| Life Stage | Additional kcal/day |
|---|---|
| 1st Trimester | +0 |
| 2nd Trimester | +340 |
| 3rd Trimester | +452 |
| Lactation (0–6 months) | +330 |
| Lactation (7–12 months) | +400 |
Under the NASEM 2023 equations
Switching the calculator to NASEM 2023 changes the shape of the adjustment, not just its size. Pregnancy is no longer a flat add: the 2023 report publishes its own regression for each activity level (Table 5-17), carrying a gestational-week term and an energy-deposition term banded by BMI — so the increase moves with your age, body size and activity instead of always being +340.
Lactation stays a flat add under the 2023 equations, but with its own published constants (Tables 5-18 and 5-19): +400 kcal/day for 0–6 months — 540 kcal of milk production less 140 kcal mobilized from your own stores — and +380 kcal/day for 7–12 months.
The calculator asks which trimester you are in, not which week, so it evaluates the gestational-week term at each trimester's midpoint — week 20 and week 34, the same two weeks IOM 2005 used to derive the +340 and +452 above. Energy deposition is banded from the height and weight you enter, which stands in for pre-pregnancy BMI.
5. BMI Methodology
Body Mass Index (BMI) is calculated as weight in kilograms divided by height in meters squared. Adults use standard BMI cutoffs, while ages 2–19 are interpreted with CDC BMI-for-age percentiles.
BMI = weight (kg) / height (m)²
| BMI Range | Classification |
|---|---|
| Below 18.5 | Underweight |
| 18.5 – 24.9 | Normal weight |
| 25.0 – 29.9 | Overweight |
| 30.0 and above | Obese |
Note: BMI is a screening tool, not a diagnostic measure. It does not directly assess body fat or health. For children and adolescents (ages 2–19), BMI is interpreted using age- and sex-specific percentiles from the CDC Growth Charts. For children younger than 2, CDC recommends using WHO weight-for-length charts instead of BMI-for-age.
6. DRI Calculator Methodology
The DRI Calculator provides personalized vitamin, mineral, and macronutrient recommendations based on the Dietary Reference Intakes (DRIs) established by the National Academies of Sciences, Engineering and Medicine. It uses the same EER equations and BMI formula as the Food Pattern Calculator (Sections 1–5 above), plus nutrient-specific reference values.
Life Stage Groups
DRI values are organized into 20 life stage groups based on age, sex, and pregnancy/lactation status. The calculator maps your profile to the appropriate group:
Reference Value Types
- RDA — Recommended Dietary Allowance — the average daily intake sufficient to meet the nutrient requirements of nearly all (97–98%) healthy individuals in a group.
- AI — Adequate Intake — the recommended average daily intake based on observed or experimentally determined approximations. Used when an RDA cannot be determined.
- UL — Tolerable Upper Intake Level — the highest average daily nutrient intake level likely to pose no risk of adverse health effects to almost all individuals.
- CDRR — Chronic Disease Risk Reduction Intake — intake level above which reducing intake is expected to lower chronic disease risk.
- AMDR — Acceptable Macronutrient Distribution Range — the range of intake for an energy source (carbohydrate, fat) associated with reduced risk of chronic disease while providing adequate intakes of essential nutrients. Expressed as a percentage of total calories, then converted to grams using your estimated calorie needs.
Macronutrient Calculations
Carbohydrate and fat recommendations are shown as gram ranges calculated from AMDRs. For example, the carbohydrate AMDR for adults is 45–65% of total calories. At 2,400 kcal/day: (2400 × 0.45) / 4 = 270g minimum, (2400 × 0.65) / 4 = 390g maximum. Protein, fiber, water, and fatty acid recommendations use fixed RDA/AI values from the DRI tables.
7. Sources & Citations
U.S. Department of Agriculture and U.S. Department of Health and Human Services.
https://www.dietaryguidelines.gov/ ↗
Institute of Medicine, National Academies Press, 2002/2005.
https://nap.nationalacademies.org/catalog/10490 ↗
Institute of Medicine, National Academies Press, 2006.
https://nap.nationalacademies.org/catalog/11537 ↗
Institute of Medicine, National Academies Press, 2011.
https://nap.nationalacademies.org/catalog/13050 ↗
National Academies of Sciences, Engineering and Medicine, 2019.
https://nap.nationalacademies.org/catalog/25353 ↗
Centers for Disease Control and Prevention. BMI-for-age percentile charts for children and adolescents.
https://www.cdc.gov/growthcharts/ ↗
National Academies of Sciences, Engineering, and Medicine, 2023 (NBK591021). Source of the NASEM 2023 EER equations.
https://www.ncbi.nlm.nih.gov/books/NBK591021/ ↗
Frequently asked questions
What's behind the calculations and how to think about the results.
Where do these calculations come from?
Are these the same numbers the USDA published?
What changed in January 2026?
Why isn't this on RealFood.gov?
How accurate are DRI values for individuals vs. populations?
Why do my calorie needs differ from another calculator?
Are these recommendations medical advice?
How often is this calculator updated?
Further reading
Cite this page
Citation
MyPlate.food. (2026). MyPlate Calculator Methodology — Every EER Formula & Source. https://myplate.food/methodologyLink
https://myplate.food/methodology