Net Calorie Calculator

What Are Net Calories?

Net calories represent your daily energy balance. They are crucial for managing your weight. The calculation is simple:

Net Calories = Calories Consumed - Calories Burned

• Calorie Surplus (Positive): You’ve eaten more calories than you’ve burned. This leads to weight gain.
• Calorie Deficit (Negative): You’ve burned more calories than you’ve eaten. This leads to weight loss.
• Maintenance (Near Zero): You’ve eaten about the same number of calories you’ve burned, which maintains your weight.

How to Calculate Your Calories Burned

Your "calories burned" is your Total Daily Energy Expenditure (TDEE). This has two main parts:

1. Basal Metabolic Rate (BMR): The calories your body burns at rest.
2. Activity Level: The calories you burn through daily activities.

For the most accurate estimate, first calculate your BMR with our BMR Calculator.

How to Use Net Calories for Your Goals

• For Weight Loss: Aim for a calorie deficit. A deficit of 500 net calories per day typically results in about 1 pound (~0.45 kg) of weight loss per week.
• For Weight Gain: Aim for a calorie surplus. A surplus of 300-500 net calories per day is a common target for steady muscle gain.
• For Maintenance: Aim to keep your net calories around zero.