Most people think they know how much they eat. But when the scale stops moving, the real issue often isn't willpower. It's a gap between what you're eating and what your body actually needs.
This tool compares your current intake to your calculated target and identifies the pattern behind your results. Whether you're stuck, stalled, or just not sure why things aren't working, this will show you exactly where the disconnect is.
Think of calories like fuel. Too little fuel and the engine slows down. Too much fuel and it spills over into storage. Inconsistent fuel causes surges and crashes. This tool shows you which one you're in.
Calorie Gap Analyzer
Find out if your current eating is aligned with your goal, and what pattern might be holding you back.
Your daily movement, not including intentional workouts.
Regular workouts, on feet often
Roughly 7,500-10,000 steps/day
Enter your best estimate of daily calories. If you track, use your average. If not, your best guess works.
Understanding Your Results
This tool doesn't just tell you if you're in a deficit or surplus. It identifies the pattern behind your eating habits and explains why that pattern leads to the results you're seeing (or not seeing).
Chronic Underfueler
Consistently eating well below target. This triggers metabolic slowdown, muscle loss, and often leads to plateaus despite eating very little.
Restrict-Then-Rebound
Swinging between very low and very high days. The severe restriction triggers hunger hormones, leading to overeating. Net result: you feel like you're dieting but the scale doesn't move.
Weekend Compensation
Disciplined on weekdays but overshooting on weekends. The weekend surplus often erases the entire weekday deficit. Extremely common and frustrating.
Consistent but Misaligned
Your eating is consistent (good!), but it's not aligned with your goal. The fix is simple: adjust your target and your consistency will do the rest.
Why Patterns Matter More Than Numbers
You can have two people with the same weekly calorie average, but completely different results. Why? Because how you eat matters as much as how much.
A consistent moderate deficit beats an inconsistent aggressive one. Your body adapts to patterns, not just calories. Chronic restriction triggers survival mode. Yo-yo eating confuses your metabolism.
This tool identifies your pattern so you can fix the right problem. Sometimes the answer isn't "eat less." Sometimes it's "eat more consistently."
The Math Behind It
We use the same Mifflin-St Jeor equation as our TDEE and Macro calculators to determine what you should be eating. Then we compare that to what you are eating.
Target Calculation:
- Fat Loss: TDEE × 0.80 (20% deficit)
- Maintenance: TDEE × 1.00
- Muscle Gain: TDEE × 1.15 (15% surplus)
For weight projections, we use the 3,500 calorie = 1 lb estimate as a theoretical baseline, but show a conservative range (70% of theoretical) because real-world results are affected by metabolic adaptation, water retention, and adherence fluctuations.
If your pattern is working against you and you want help fixing it, we can build a plan that actually fits your life.
Book a Free Call