Sedentary (Little or no exercise)
Lightly Active (Light exercise 1-3 days/week)
Moderately Active (Moderate exercise 3-5 days/week)
Very Active (Hard exercise 6-7 days/week)
Extra Active (Very hard exercise & physical job)
Your Daily TDEE (Maintenance):
0 kcal
Your Net Calorie Balance:
0 kcal
What is a Calorie Net Calculator?
A calorie net calculator measures the difference between the energy you take in (food and drink) and the energy your body expends to function and move. This is often referred to as your "Energy Balance."
Understanding the Components
To find your net calories, we first calculate your Total Daily Energy Expenditure (TDEE). This includes:
Basal Metabolic Rate (BMR): The calories your body burns at rest just to keep your heart beating and lungs breathing.
Thermic Effect of Activity: The calories burned through exercise and daily movement (walking, working, etc.).
How the Calculation Works
We use the Revised Harris-Benedict Equation to determine your BMR, then apply an activity multiplier:
Net Calories = Calories Consumed – TDEE
Example Scenario
If a 30-year-old male weighs 80kg and is 180cm tall with a sedentary lifestyle, his maintenance calories (TDEE) are roughly 2,150 kcal. If he consumes 2,500 kcal in a day:
Consumed: 2,500 kcal
Burned (TDEE): 2,150 kcal
Net Balance: +350 kcal (Caloric Surplus)
Interpreting Your Results
Positive Net (Surplus): You are consuming more than you burn. This typically leads to weight gain over time.
Negative Net (Deficit): You are burning more than you consume. This is the fundamental requirement for weight loss.
Zero Net (Maintenance): You are in a state of energy balance. Your weight will likely remain stable.
Note: This calculator provides an estimate. Individual metabolism can vary based on muscle mass, hormonal health, and genetics.
function calculateCalorieNet() {
var gender = document.getElementById("calcGender").value;
var age = parseFloat(document.getElementById("calcAge").value);
var weight = parseFloat(document.getElementById("calcWeight").value);
var height = parseFloat(document.getElementById("calcHeight").value);
var activity = parseFloat(document.getElementById("calcActivity").value);
var consumed = parseFloat(document.getElementById("calcConsumed").value);
if (isNaN(age) || isNaN(weight) || isNaN(height) || isNaN(consumed)) {
alert("Please fill in all fields with valid numbers.");
return;
}
var bmr = 0;
if (gender === "male") {
bmr = 88.362 + (13.397 * weight) + (4.799 * height) – (5.677 * age);
} else {
bmr = 447.593 + (9.247 * weight) + (3.098 * height) – (4.330 * age);
}
var tdee = Math.round(bmr * activity);
var net = consumed – tdee;
document.getElementById("tdeeVal").innerHTML = tdee + " kcal";
var netDisplay = document.getElementById("netVal");
var summary = document.getElementById("summaryText");
if (net > 0) {
netDisplay.innerHTML = "+" + net + " kcal";
netDisplay.style.color = "#e67e22";
summary.innerHTML = "SURPLUS: Potential Weight Gain";
summary.style.backgroundColor = "#fff3e0";
summary.style.color = "#e67e22";
} else if (net < 0) {
netDisplay.innerHTML = net + " kcal";
netDisplay.style.color = "#27ae60";
summary.innerHTML = "DEFICIT: Potential Weight Loss";
summary.style.backgroundColor = "#e8f5e9";
summary.style.color = "#27ae60";
} else {
netDisplay.innerHTML = "0 kcal";
netDisplay.style.color = "#2c3e50";
summary.innerHTML = "MAINTENANCE: Weight Stability";
summary.style.backgroundColor = "#f5f5f5";
summary.style.color = "#2c3e50";
}
document.getElementById("calcResults").style.display = "block";
}