How to Use the Calorie Balance Calculator
Enter today's total food calories, workout calories burned, and your TDEE to instantly see your net calorie balance and whether you're on track for your diet goal.
What is Calorie Balance?
Calorie balance = food intake − exercise burned. When this is below your TDEE, you're in a deficit (weight loss); above it means a surplus (weight gain). A 500 kcal daily deficit equals roughly 1 lb per week of weight loss.
Tips for Estimating Exercise Calories
Calories burned depend on exercise type, body weight, intensity, and duration. As a rough guide, 30 minutes of jogging burns about 300–400 kcal and 30 minutes of walking about 150–200 kcal.
Frequently Asked Questions
A deficit of 300–500 kcal per day supports 0.3–0.5 kg of weekly weight loss while keeping muscle loss risk low.
A quick estimate: multiply your weight in kg by 25–30. For a 70 kg person, TDEE is roughly 1,750–2,100 kcal per day.
Exercise calories are reference values. Be wary of the "exercise compensation effect" — increased hunger after workouts can lead to overeating and cancel out the deficit.