Weight management boils down to one rule: calories in vs. calories out. A Calorie Intake & Deficit Tracker helps you log daily meals, measure calorie burn, and calculate whether you’re in a surplus (for muscle gain) or a deficit (for fat loss). With the right numbers in front of you, fitness stops being guesswork and turns into a science-backed plan.
Use it alongside a BMI & Body Fat Calculator to check your health status, or a BMR calculator to see how many calories you burn at rest. Pairing it with a protein intake calculator ensures you’re not just tracking calories but also meeting macronutrient needs for real results.
For long-term progress, connect your calorie tracking with a weight goal calculator or even an ideal weight calculator to map how consistent deficits translate into visible changes.
Whether you’re cutting, bulking, or maintaining, this tool keeps you accountable every single day.
Try it free at aio-calculator.com — your all-in-one hub for calorie tracking, BMI, fitness, health, finance, math, and daily life calculators.
Track your daily calories and reach your fitness goal
Enter your age, gender, height, weight, and activity level
Add your daily food intake (calories consumed)
Check your calories burned (from exercise or BMR)
Get instant results showing whether you are in deficit, balance, or surplus
Accurate BMR & TDEE calculation
Helps in weight loss planning
Tracks nutritional balance
Works for fitness goals (bulking, cutting, maintenance)
Free & easy-to-use online tool
Q: How many calories should I eat to lose 1 kg per week?
➡ Create a daily deficit of ~7700 calories (1100/day).
Q: Can I track both intake & deficit with this calculator?
➡ Yes! Input both your intake and activity, and it calculates automatically.
Q3: What is the difference between calorie intake and deficit?
➡ Intake = calories you eat. Deficit = calories burned > calories consumed.
Q4: How many calories should I eat per day to lose weight?
➡ Depends on your BMR + activity level. Our calculator gives you the exact number.
Q5: Can this tracker be used for bulking?
➡ Yes, by tracking calorie surplus instead of deficit.