How this calculator works
Maintenance energy is the average intake expected to balance daily expenditure in the adult EER model. The nutrient table applies adult AMDR percentages to maintenance energy. An optional goal adds a user-entered energy adjustment and schedules a date using the entered weekly pace. The pace and calorie adjustment are independent assumptions. The date is arithmetic, not a prediction: metabolism, water and tissue composition change over time. No fixed kcal-per-kg rule is used. The result is an estimate for information only and is not medical advice.
Formula
Maintenance kcal/day = 2023 DRI EER. Scenario kcal/day = maintenance plus or minus entered adjustment. Weeks = absolute(target kg - current kg) / entered kg/week. BMI = kg / metres squared.
Worked example
An inactive 30-year-old man at 170 cm and 70 kg has maintenance 2520.17 kcal/day. Adding 300 kcal gives a scenario budget of 2820.17 kcal/day. Moving from 70 to 75 kg at an assumed 0.25 kg/week schedules 20 weeks.
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Frequently asked questions
Will the date predict my actual weight?
No. It is a schedule at your assumed constant pace, not a physiological forecast.
How is the daily energy estimate calculated?
Health Canada's 2023 adult EER equations use age, sex, height, weight and whole-day activity.
Can I use this during pregnancy or illness?
No. These planning scenarios are for healthy, non-pregnant adults; specialised nutrition needs individual care.