Caloric Surplus Calculator
Find your optimal calorie surplus for muscle gain or weight gain
Your Information
Your Caloric Surplus Plan
Daily Caloric Surplus
+0 calories
Added to your TDEE for weight gain
Total Daily Calories
0 calories
Your TDEE + surplus for weight gain
Projected Weight Gain
0 kg per week
Based on your selected goal
Macronutrient Split (Optional)
Protein
0g
(1.6-2.2g/kg of body weight)
Carbohydrates
0g
(40-50% of total calories)
Fats
0g
(20-30% of total calories)
Enter your TDEE and weight gain goal to calculate your optimal surplus.
About Caloric Surplus
A caloric surplus occurs when you consume more calories than your body burns. This is necessary for muscle growth and weight gain. However, the surplus should be controlled to minimize fat gain.
How Much Surplus Do You Need?
- Small surplus (+250-300 kcal/day): Lean muscle gain with minimal fat.
- Moderate surplus (+300-500 kcal/day): Balanced muscle and slight fat gain.
- Large surplus (+500-1000 kcal/day): Faster weight gain but more fat accumulation.
Macronutrient Distribution
For optimal muscle growth:
- Protein: 1.6-2.2g per kg of body weight.
- Carbohydrates: 40-50% of total calories for energy.
- Fats: 20-30% of total calories for hormone health.