Calorie Surplus Calculator

Find your daily calorie target for weight or muscle gain, based on your maintenance calories and desired weekly rate of weight gain.

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Works on all devices

Enter your weight, height, age, sex, activity level, and target weekly weight gain to get a daily calorie surplus target.

Weight *

Height *

Age *

years

Sex

Male

Female

Activity level *

Target weekly weight gain *

kg/week

Your result

3,022 kcal/day

Daily calorie target

Maintenance calories (TDEE)2,747 kcal/day

Daily surplus275 kcal/day

AI explanation

Formula

Daily surplus = weekly weight gain(kg) × 7700 / 7. Target calories = TDEE + daily surplus

Worked example

Male, 65kg, 170cm, age 25, very active, 0.25 kg/week gain

Worked example: Male, 65kg, 170cm, age 25, very active, 0.25 kg/week gain
Field	Value
Weight	65
Height	170
Age	25
Sex	male
Activity level	active
Target weekly weight gain	0.25
Daily surplus	275

Assumptions

Uses the common approximation that 1 kg of body weight gain holds roughly 7700 kcal.
A modest surplus (0.2-0.3 kg/week) is typically recommended to minimize fat gain when the goal is primarily muscle gain.
Informational only — not personalized medical or dietary advice.

Frequently asked questions

How is the calorie surplus calculated?

Your target weekly weight gain (in kg) is converted to a daily calorie surplus using the approximation that 1 kg is roughly 7700 kcal, then added to your maintenance calories (TDEE).

What's a good rate of weight gain for building muscle?

A modest surplus targeting 0.2-0.3 kg/week is commonly recommended to favor muscle gain over fat gain, especially when combined with resistance training and adequate protein.

Will all the extra calories become muscle?

No — some of a calorie surplus is stored as fat regardless of training. The proportion depends on training stimulus, protein intake, and individual factors.

Related calculators

Sources

A new predictive equation for resting energy expenditure in healthy individuals (Mifflin-St Jeor) — American Journal of Clinical Nutrition. Effective 01-02-1990, reviewed 13-09-2026.

This calculator provides a general estimate only and does not constitute personalized medical, nutritional, or fitness advice. Consult a qualified healthcare professional or registered dietitian before starting a weight-gain plan.

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