Calorie Surplus For Weight Gain Calculator

Work out calorie surplus for weight gain instantly with clear inputs, formula shown and shareable results.

About Calorie Surplus For Weight Gain Calculator

Gaining tissue requires energy above maintenance, roughly 7700 kcal per kilogram. Adding 5 kg over 20 weeks means 0.25 kg a week, needing a 275 kcal daily surplus on top of a 2600 kcal maintenance - about 10.6% above maintenance. Larger surpluses accelerate gain but shift the ratio towards fat rather than muscle.

Formulas

Weekly gain

weekly = target gain / weeks

Daily surplus

surplus = weekly gain x 7700 / 7 kcal

Worked example

With the default values below, Calorie Surplus For Weight Gain Calculator returns Daily Calorie Surplus Needed of 275. Change any input above and every figure here is recalculated in your browser.

Inputs used

Weight to gainminimum 0 kg: 5 kg
Over how many weeksminimum 0: 20
Maintenance caloriesminimum 1 kcal: 2,600 kcal

Results

Daily Calorie Surplus Needed: 275 kcal
Target Daily Intake: 2,875 kcal
Weekly Gain Rate: 0.250 kg
Surplus As A Share Of Maintenance: 10.6%

Step by step

1Values used
2Weekly gain
3Daily surplus
4Daily Calorie Surplus Needed= 275 kcal
5Target Daily Intake= 2,875 kcal
6Weekly Gain Rate= 0.250 kg
7Surplus As A Share Of Maintenance= 10.6

Assumptions and limits

The result is derived only from the 3 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 3 decimal places, so totals built from several rounded parts can differ slightly from the unrounded arithmetic.
These figures are population-average estimates, not a medical assessment or diagnosis. Body composition equations carry errors of several percentage points, and healthy ranges vary with age, ethnicity, muscularity and medical history. Discuss weight or body composition goals with a qualified clinician or dietitian.
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.

These figures are population-average estimates, not a medical assessment or diagnosis. Body composition equations carry errors of several percentage points, and healthy ranges vary with age, ethnicity, muscularity and medical history. Discuss weight or body composition goals with a qualified clinician or dietitian.

Frequently Asked Questions

How big a surplus should I run?

For muscle gain, 10-20% above maintenance, or roughly 0.25-0.5% of body weight per week. Bigger surpluses mostly add fat.

Does the 7700 figure apply to muscle too?

Not exactly - lean tissue holds more water and stores fewer calories per kilogram, so gaining muscle needs somewhat less energy per kilogram than losing fat releases.