Compare calculators
Both calculators run independently — change the inputs on either side to compare results.
Daily Calorie Deficit Calculator
Calculate the daily calorie deficit needed to reach a target body weight within a specified timeframe based on the simple rule that 1 kg of body fat ≈ 7,700 calories. Use it for setting realistic weight-loss timelines and avoiding overly aggressive deficits.
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.
Key differences
| Daily Calorie Deficit Calculator | BMR / TDEE Calculator | |
|---|---|---|
| Category | Weight Loss | Health |
| Inputs required | 3 | 5 |
| Result | Daily Calorie Deficit Needed (calories) | Daily Calorie Needs (calories) |
| What it does | Calculate the daily calorie deficit needed to reach a target body weight within a specified timeframe based on the simple rule that 1 kg of body fat ≈ 7,700 calories. Use it for setting realistic weight-loss timelines and avoiding overly aggressive deficits. | 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. |