Find your daily calorie deficit or surplus by comparing your intake against your Total Daily Energy Expenditure (TDEE).
| Balance | Meaning |
|---|---|
| < −50 kcal | Deficit — you are burning more than you eat |
| −50 to +50 kcal | Balanced |
| > +50 kcal | Surplus — you are eating more than you burn |
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, including your basal metabolic rate plus activity. You can calculate your TDEE using a BMR calculator and an activity multiplier.
A deficit of 300–500 kcal per day is generally considered safe and sustainable, resulting in roughly 0.3–0.5 kg of fat loss per week.
A positive balance (intake > TDEE) is a calorie surplus, which tends to lead to weight gain over time. A negative balance is a deficit.
