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Energy Balance Calculator

Enter your daily calorie intake and expenditure to see whether you're in a surplus or deficit.

How it is calculated

The tool subtracts what you burn from what you eat. daily balance = calories in − calories out, in kcal per day, so a negative number is a deficit and a positive one is a surplus. The weekly balance is the daily balance × 7. The projected weekly weight change is weekly balance ÷ 3,500, and it is shown in pounds only, using the rule that about 3,500 kcal equals one pound of body weight. Both inputs must be zero or higher, and the tool assumes you hold the same balance every day of the week. Real weight changes less than the straight-line projection suggests, because water shifts, your expenditure drops as you lose weight, and calorie counting has its own error.

Worked example

You eat 2,200 kcal a day and burn 2,700 kcal. Daily balance: 2,200 − 2,700 = -500 kcal, a deficit. Weekly balance: −500 × 7 = −3,500 kcal. Projected change: −3,500 ÷ 3,500 = −1.00 lb per week. For the opposite case, 3,000 in and 2,500 out would give +500 kcal a day and about +1.00 lb a week.

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Common mistakes

  • Entering your BMR, rather than your total daily expenditure including activity, as calories out; the deficit then looks far smaller or turns into a false surplus.
  • Using a wildly rounded intake from memory; tracking error of a few hundred kcal can erase the entire balance.
  • Reading the pounds figure as a kilogram value; −1.00 here means about 0.45 kg.
  • Expecting the projection to continue for months unchanged; as you lose weight your calories out fall and the balance shrinks.

Sources

About this calculator

Energy balance is the foundational principle behind weight change, often summarized as CICO — Calories In, Calories Out. It compares the calories you consume against the calories your body burns (your total daily energy expenditure, or TDEE, which includes your resting metabolism, digestion, and physical activity); the difference between the two is your daily balance, either a surplus (more in than out) or a deficit (more out than in).

Using the rule of thumb that roughly 3,500 kcal equals about 1 pound of body weight (about 7,700 kcal per kilogram), a steady daily surplus or deficit can be projected forward to estimate the weight gain or loss expected over a week or longer, assuming the balance stays consistent. This calculator shows the projected weekly change in pounds; for kilograms, divide the weekly balance by 7,700.

This is the core calculation behind virtually every nutrition coaching program and fitness tracking app, since regardless of diet philosophy — keto, intermittent fasting, high-protein, or anything else — weight change ultimately comes down to whether you're in a calorie surplus or deficit over time; this calculator makes that number and its projected effect visible directly. Hall et al. (Lancet, 2011) showed that this static rule overstates long-run change, because energy expenditure adapts as weight changes, so over months real change is slower than this projection.

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