Nutrition
Energy Balance
Calculate your caloric surplus or deficit and estimate the rate of weight change.
Balance
— kcal
Week
—
kg
Month
—
kg
1 kg in
—
days
What is energy balance?
Energy balance is the difference between the calories you consume and those you expend. A deficit produces weight loss; a surplus produces weight gain. The rate of change depends on the size of the deficit or surplus.
How is it calculated?
Balance = Intake − TDEE. One kilogram of fat is approximately 7,700 kcal, so a 500 kcal/day deficit produces a theoretical loss of 0.45 kg/week.
Formula
Balance (kcal) = Intake − TDEE · Weekly change (kg) = Balance × 7 ÷ 7700⚠️ Limitations
The 7,700 kcal/kg figure is an approximation. The body adapts its metabolism, so actual loss may be lower over time.
FAQ
How large a deficit is safe?
A deficit of 300–500 kcal/day is sustainable. More than 1,000 kcal may cause muscle loss.
Can I lose fat and gain muscle simultaneously?
Yes (body recomposition), but it is slow. It works best for beginners with minimal or neutral surplus.
Why isn't my weight dropping even though I am in a deficit?
Water retention, glycogen and daily variation can mask fat loss in the short term.
What happens if I eat less than my BMR?
The body reduces its metabolism and may catabolise muscle. Eating less than 80% of BMR is not recommended.