Free Calorie Surplus calculator with clear step-by-step results.
A controlled surplus supports muscle gain with limited fat accumulation.
Formula
Target = TDEE + surplus; gain ≈ weekly surplus ÷ 7,700 kcal/kg
Estimates are general guidance — consult a healthcare professional for personal medical advice.
A controlled surplus supports muscle gain with limited fat accumulation.
Gain quality depends on training and protein intake.