Compare calculators
Both calculators run independently — change the inputs on either side to compare results.
BMR / TDEE Calculator
Estimate your daily calorie needs using the revised Harris-Benedict equation, then adjust for activity to get your Total Daily Energy Expenditure (TDEE) — the rough number of calories you burn in 24 hours when you eat a maintenance diet. Enter your weight in kilograms, height in centimetres, age, biological sex, and an activity multiplier (sedentary 1.2, lightly active 1.375, moderately active 1.55, very active 1.725, extremely active 1.9). The result is what most nutrition guides call your "maintenance calories" — a starting point for designing a deficit (to lose weight), a surplus (to gain muscle), or a recomposition plan.
Calorie Deficit & Weight Loss Calculator
Estimate how much weight you'll lose over a set number of weeks from your daily calorie deficit and exercise. Based on the well-established rule that ~7,700 kcal equals roughly 1 kg of body fat.
Key differences
| BMR / TDEE Calculator | Calorie Deficit & Weight Loss Calculator | |
|---|---|---|
| Category | Health | Health |
| Inputs required | 5 | 4 |
| Result | Daily Calorie Needs (calories) | Estimated Weight Loss (kg) |
| What it does | Estimate your daily calorie needs using the revised Harris-Benedict equation, then adjust for activity to get your Total Daily Energy Expenditure (TDEE) — the rough number of calories you burn in 24 hours when you eat a maintenance diet. Enter your weight in kilograms, height in centimetres, age, biological sex, and an activity multiplier (sedentary 1.2, lightly active 1.375, moderately active 1.55, very active 1.725, extremely active 1.9). The result is what most nutrition guides call your "maintenance calories" — a starting point for designing a deficit (to lose weight), a surplus (to gain muscle), or a recomposition plan. | Estimate how much weight you'll lose over a set number of weeks from your daily calorie deficit and exercise. Based on the well-established rule that ~7,700 kcal equals roughly 1 kg of body fat. |