Calorie Deficit/Surplus Calculator

This calculator estimates your daily calorie needs based on a few key factors.

1. Basal Metabolic Rate (BMR):

This is the number of calories your body needs to perform basic, life-sustaining functions at rest. We use the Mifflin-St Jeor equation, a modern and accurate formula.

2. Total Daily Energy Expenditure (TDEE):

This is your BMR plus the calories you burn through physical activity. It's your "maintenance calories" – the amount you need to eat to maintain your current weight.

3. Calorie Deficit/Surplus:

• To lose weight, you need a calorie deficit (eating fewer calories than your TDEE).
• To gain weight, you need a calorie surplus (eating more calories than your TDEE).

A general rule is that a daily deficit/surplus of 500 calories leads to about 0.5 kg (1 lb) of weight loss/gain per week. This calculator uses this principle to estimate your target calories based on your goal.

Disclaimer: This is an estimate. Individual results can vary. For personalized nutrition advice, consult a registered dietitian or healthcare professional.