Calorie Deficit / Surplus Calculator

How much to eat to reach your weight goal

TDEE (maintenance)
-- kcal
Deficit / day
-- kcal
Calories / day
-- kcal
-- kcal/day
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Plan details

Note: These calculations are estimates. An overly aggressive deficit (< 1200 kcal/day) can be dangerous. An excessive surplus will lead to excessive fat gain. Consult a healthcare professional before any major dietary change.

How does weight loss or weight gain work?

Your weight changes according to your energy balance: the difference between the calories you consume and the calories you burn (TDEE).

To lose or gain 1 kg of body mass, you need a cumulative gap of about 7,700 kcal (this figure accounts for the fat/water/muscle mix).

Healthy weight loss

Aim for a loss of 0.5 to 1 kg per week maximum. A deficit of 500 kcal/day lets you lose about 0.5 kg/week.

Lean bulking

A surplus of 200 to 400 kcal/day supports muscle gain with minimal fat. Aim for 0.25 to 0.5 kg/week.

Beware of extremes

Never go below 1200 kcal/day (women) or 1500 kcal/day (men). An excessive deficit slows your metabolism and leads to muscle loss.

Adjust over time

Your TDEE changes with your weight. Recalculate every 4 to 6 weeks to adjust your calorie intake.

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