Calorie Balance

Find your daily calorie deficit or surplus by comparing your intake against your Total Daily Energy Expenditure (TDEE).

2.9K uses Updated · 2026-04-23 Runs locally · zero upload
AD

How to use

  1. Enter your daily calorie intake (what you eat and drink).
  2. Enter your TDEE (total daily energy expenditure).
  3. The result shows your deficit (blue), surplus (amber), or balance (green).

Interpretation

BalanceMeaning
< −50 kcalDeficit — you are burning more than you eat
−50 to +50 kcalBalanced
> +50 kcalSurplus — you are eating more than you burn

Frequently asked questions about Calorie Balance

What is TDEE?

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.

How large a deficit is safe for weight loss?

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.

What does a positive balance mean?

A positive balance (intake > TDEE) is a calorie surplus, which tends to lead to weight gain over time. A negative balance is a deficit.