Health and Fitness
Compare your observed daily intake with estimated energy expenditure. See the arithmetic gap, not a prescribed intake or promised weight-loss rate.
Estimated maintenance: kcal/day
For adults 18+ only. The equation uses male/female coefficients from the original study, which may not represent every body. It does not account for pregnancy, breastfeeding, medical conditions, medications, or individual body composition. No data is sent by this tool.
A calorie deficit describes a comparison: estimated energy expenditure minus energy intake over the same period. Here both values are expressed as kilocalories per day. For example, if estimated maintenance is 2,100 kcal/day and recorded intake is 1,900 kcal/day, the arithmetic gap is 200 kcal/day. This is not a measured change in body energy stores.
The maintenance side begins with the Mifflin-St Jeor resting energy equation: 10 times kilograms plus 6.25 times centimeters minus 5 times years, then plus 5 for the male coefficient or minus 161 for the female coefficient. An activity multiplier approximates total daily energy expenditure. The original paper derived the resting equation from measured data in healthy adults; the activity multiplier is an additional simplifying assumption, not a result measured for you.
Your entered intake may be incomplete or uneven across days. Restaurant portions, beverages, cooking oils, label tolerances, and changes in physical activity can all shift the comparison. Body weight also changes with water, glycogen, and normal day-to-day variation. The result therefore cannot tell you how much weight you will lose next week or when you will reach a specific weight.
CDC describes gradual, steady weight loss within a broader approach that includes food patterns, activity, sleep, and stress management. That population guidance is not an instruction to subtract a fixed number of calories from this tool's estimate. NIDDK's more detailed Body Weight Planner models change over time and explicitly excludes people under 18 and those pregnant or breastfeeding. For medical conditions, medications, a history of disordered eating, or uncertainty about appropriate intake, consult a qualified clinician instead of using this gap as a plan.
| Input | Purpose | Caution |
|---|---|---|
| Age and equation coefficient | Select the adult inputs used in the resting-energy equation. | The original study's binary coefficients do not represent every body or medical context. |
| Weight, height, units | Convert the measurements to kilograms and centimeters for the equation. | Check units carefully; swapped units can distort results. |
| Activity | Scales resting energy into a rough daily expenditure estimate. | A category is not a measurement of your actual activity. |
| Observed intake | Subtracts a user-entered intake from estimated expenditure. | It is not an intake recommendation and must be positive. |
Compare a several-day intake average with a consistent activity assumption; revisit the estimate if routines change.
A positive difference is called a deficit and a negative difference a surplus, regardless of your goal.
The displayed whole-kcal gap makes the arithmetic readable, but neither expenditure nor intake is known to that precision.
Not for minors, pregnancy, or breastfeeding. Seek individual advice for medical conditions, medication effects, or eating-disorder concerns.
No. You enter an observed intake; the tool only compares it with a rough maintenance estimate. It does not choose a safe target for you.
No. Energy needs adapt, records have error, and short-term weight changes include more than body fat. A constant-calorie arithmetic gap is not a weight-loss timeline.
The result displays a caution. A resting-energy equation is not a clinical minimum, but unusually low intake deserves professional review rather than an automated endorsement.
Activity scales the resting-energy estimate. The categories are rough assumptions, so changing one changes the comparison even when your recorded intake stays the same.
Last reviewed: October 23, 2026. Calculations run in your browser. These estimates are educational, not diagnosis or personalized medical advice.
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