Calorie Surplus
Free Calorie Surplus calculator with clear step-by-step results.
About Calorie Surplus
A controlled surplus supports muscle gain with limited fat accumulation.
Formula
Formula
Target = TDEE + surplus; gain ≈ weekly surplus ÷ 7,700 kcal/kg
Worked example
With the default values below, Calorie Surplus returns Target Calories of 2,800.00. Change any input above and every figure here is recalculated in your browser.
Inputs used
- Maintenance calories (TDEE)minimum 0 kcal
- 2,500 kcal
- Daily surplusminimum 0 kcal
- 300 kcal
Results
- Target Calories
- 2,800.00 kcal
- Weekly Surplus
- 2,100.00 kcal
- Expected Gain per Week
- 0.27 kg
Step by step
- 1Values used
- 2Formula
- 3Target Calories= 2,800 kcal
- 4Weekly Surplus= 2,100 kcal
- 5Expected Gain per Week= 0.27 kg
Assumptions and limits
- The result is derived only from the 2 inputs listed above. Anything not among them is not part of the calculation.
- In particular, this calculator does not take inflation, tax, fees or charges or compounding frequency into account.
- Figures are rounded for display to 2 decimal places, so totals built from several rounded parts can differ slightly from the unrounded arithmetic.
- Estimates are general guidance — consult a healthcare professional for personal medical advice.
- This is an estimate for general information and not professional medical advice. See the full disclaimer for the limits that apply to this kind of calculator.
How these calculators are built and tested is described on the Methodology page. If a figure looks wrong, please report it.
Estimates are general guidance — consult a healthcare professional for personal medical advice.
Frequently Asked Questions
How does this calculator work?
A controlled surplus supports muscle gain with limited fat accumulation.
Why does this matter?
Gain quality depends on training and protein intake.