We suggest not going beyond a 30% deficit and a 15% surplus to support overall health. That’s why we’ve included the estimated calorie deficit/surplus you will need to achieve a defined goal (losing, maintaining, or gaining weight).Ī calorie deficit/surplus can be large, moderate, or small: Simply put, a calorie deficit refers to how many calories you need to eat less of to lose weight, while a calorie surplus refers to how many calories you need to eat more of to gain weight.Ĭalories still matter on keto, and your daily intake will determine your end results. That’s why our calculator will suggest more calories when you’re active than when you’re sedentary. If you’re sedentary, your body will burn fewer calories than it would if you were highly active. Your activity levels, as well as the intensity of your activities, contribute greatly to your TDEE.
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