Calorie deficit and surplus — how many calories to lose or gain weight
Use TDEE for fat loss or muscle gain: sustainable 250–500 kcal deficit, moderate surplus, common mistakes. Links to the TDEE and macro calculators.
Content last reviewed: 22 August 2026
The goal is a deficit or surplus relative to TDEE
First estimate TDEE with the TDEE calculator. Then choose fat loss (deficit), maintenance, or gain (surplus). For BMR, multipliers, and formulas see the longer TDEE explainer.
Deficit for fat loss
A sustainable deficit for most people is about 250–500 kcal under TDEE. Pair with enough protein and lifting — use the macro calculator.
Surplus for muscle gain
A common surplus is 200–350 kcal over TDEE with progressive overload. Large surpluses also add fat faster.
Adjust after two weeks
- Save TDEE and targets in your profile diary.
- Track weight and strength for 14 days at a similar intake.
- Nudge by 100–150 kcal if the trend is wrong.
Related tools
Related calculators
Important: This text is for informational purposes only and is not individual financial or tax advice.
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