Example: a 35-year-old man at 180 lb and 5 ft 10 in, moderately active, has an estimated TDEE of about 2,724 kcal/day. On a weight-loss goal his daily budget is about 2,224 kcal. Over a sample week he averaged 2,224 kcal eaten (vs a 2,224 budget) with an average net balance of -178 kcal and hit his target on 6 of 7 days. Net balance = eaten − burned − budget; a negative number means you stayed under budget.
Calorie Budget Tracker Worksheet
Enter your TDEE and goal to generate a printable 7-day record table with a daily calorie budget, net balance column, optional macro columns, and a weekly summary.
Your Budget Setup
Enter TDEE
Your maintenance calories. Use the TDEE Calculator if you are not sure.
about 500 kcal below TDEE — a common rule of thumb (the simplified 3,500-calorie rule), not medical advice.
Leave blank to use the auto-computed budget.
TDEE
2,400
Your input
Goal Adjustment
-500
Lose weight
Daily Budget
1,900 kcal
P 190 · C 190 · F 42
| Date | Budget | Intake | Burned | Net Balance | Notes | ✓ |
|---|---|---|---|---|---|---|
| Day 1 | 1,900 | — | ||||
| Day 2 | 1,900 | — | ||||
| Day 3 | 1,900 | — | ||||
| Day 4 | 1,900 | — | ||||
| Day 5 | 1,900 | — | ||||
| Day 6 | 1,900 | — | ||||
| Day 7 | 1,900 | — |
Net Balance = calories eaten − exercise calories burned − daily budget. A negative value means you were under budget; a positive value means you went over. Tick the ✓ column for days you hit your target.
Weekly Summary
Start logging calories in the table above to see your weekly average.
Sample 7-Day Record
| Date | Budget | Intake | Burned | Net Balance | Notes | ✓ |
|---|---|---|---|---|---|---|
| Mon, Aug 3 | 2,224 | 2180 | 350 | -394 | meal-prepped lunches | ✓ |
| Tue, Aug 4 | 2,224 | 2410 | 200 | -14 | ✓ | |
| Wed, Aug 5 | 2,224 | 2350 | 0 | +126 | dinner out | |
| Thu, Aug 6 | 2,224 | 1950 | 450 | -724 | run + strength | ✓ |
| Fri, Aug 7 | 2,224 | 2300 | 150 | -74 | ✓ | |
| Sat, Aug 8 | 2,224 | 2260 | 100 | -64 | weekend hike | ✓ |
| Sun, Aug 9 | 2,224 | 2120 | 0 | -104 | ✓ |
How This Worksheet Works
The worksheet starts from your TDEE (maintenance calories). For a weight-loss goal it applies a common TDEE rule of thumb — about 500 kcal below maintenance — which comes from the simplified 3,500-calorie-per-pound estimate. For maintenance it uses your TDEE as-is; for a muscle gain goal it adds about 250 kcal. Each day you log calories eaten and exercise calories burned, and the tracker computes a net balance: intake − burned − budget. A negative balance means you stayed under budget; a positive balance means you went over. The weekly summary averages your intake, your net balance, and counts the days you ticked as on target.
* The 500-deficit and 250-surplus adjustments are experience-based shortcuts, not medical advice. The 3,500-calorie rule is a simplified estimate; real weight change follows dynamic energy-balance models (such as the NIH body-weight model). Individual needs vary with body composition, activity, and health status.
Related Calculators
TDEE Calculator
Estimate your total daily energy expenditure with activity multipliers — the baseline every calorie budget starts from.
BMR Calculator
Calculate your basal metabolic rate using the Mifflin-St Jeor or Harris-Benedict formulas.
Calorie Deficit Calculator
See the daily intake that matches a target weekly loss rate, with a safety check on larger deficits.
Maintenance Calories Calculator
Find the calorie level that keeps your weight steady at your current activity.
Macro Calculator
Convert a calorie target into protein, carb, and fat gram targets with standard 4-4-9 macro values.
Weight Prediction Calculator
Project how your weight changes week by week at a given intake level.
Frequently Asked Questions
How do I calculate my TDEE for this tracker?
TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor. CalorieFig estimates BMR with the Mifflin-St Jeor equation (10 × weight in kg + 6.25 × height in cm − 5 × age + 5 for men, −161 for women) and multiplies by 1.2–1.9 based on activity level. You can enter your TDEE directly in the worksheet, or let it estimate your TDEE from your gender, age, height, weight, and activity level using the same formulas.
How many calories should I eat to lose weight?
A common starting rule of thumb is about 500 calories below your TDEE, which roughly corresponds to 1 lb per week using the simplified 3,500-calorie-per-pound estimate. This is an experience-based shortcut, not a precise measurement: real weight change follows dynamic energy-balance models and individual needs vary. Start there, track for one to two weeks, and adjust. This is not medical advice — talk to a physician or registered dietitian for a personalized plan.
What protein, carb, and fat targets should I aim for?
Many people start around 30% protein, 40% carbohydrate, and 30% fat for maintenance, or a higher-protein split (for example 40/40/20) when cutting. Gram targets come from standard macro energy values: 4 kcal/g for protein and carbs, 9 kcal/g for fat. For a 2,200-calorie budget at a 30/40/30 split that is roughly 165 g protein, 220 g carbs, and 73 g fat. These are starting points, not requirements.
Why did my weight loss plateau?
As you lose weight, your BMR and TDEE drop because you are carrying less mass, so the same intake creates a smaller deficit. Metabolic adaptation — described by the NIH dynamic weight-loss model — also means weight change is not a straight line from the 3,500-calorie rule. Recalculate your TDEE every 2–4 weeks or after a meaningful weight change, and re-check portion sizes and activity levels.
How do I print this worksheet?
Click the Print Worksheet (Letter) button and choose your printer — the browser formats the output for Letter-size (8.5 × 11 in) paper. The printable sheet includes the 7-day record table, the weekly summary, and a compliance note, while hiding the input controls.