Calorie Deficit / Surplus

Calculate your daily calorie deficit or surplus for weight management.

On-Device

Energy Balance

Your TDEE (Maintenance)

Actual Daily Intake

Rule of Thumb

A cumulative deficit of 7,700 calories is roughly equal to 1kg of fat loss. A 500-calorie daily deficit is often recommended for sustainable weight loss.

Status

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About Calorie Deficit / Surplus

Calorie Deficit / Surplus Calculator helps you understand energy balance for weight loss, maintenance, or gain.

How to use Calorie Deficit / Surplus

Enter TDEE.
Enter calorie intake.
Calculate deficit or surplus.
Adjust diet accordingly.

Use cases for Calorie Deficit / Surplus

Weight management.
Fat loss planning.
Muscle gain tracking.

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