Caloric Surplus Calculator
Your TDEE (maintenance calories)
Muscle Gain Rate
A caloric surplus calculator determines how many calories above your maintenance level (TDEE) to eat for muscle growth. A surplus is required to provide energy for building new muscle tissue.
- 1Surplus = Target Calories − TDEE (Total Daily Energy Expenditure)
- 2Slow gain: +200 kcal/day → ~0.5kg/month lean mass
- 3Moderate: +350 kcal/day → ~0.75–1kg/month
- 4Fast: +500 kcal/day → ~1–1.5kg/month (more fat gain too)
- 57,700 kcal = approximately 1 kg of body mass
TDEE 2,500, slow gain=Eat 2,700 kcal/day → ~0.5kg/month
TDEE 3,000, moderate gain=Eat 3,350 kcal/day
TDEE 2,200, aggressive gain=Eat 2,700 kcal/day → ~1kg/month
| Surplus | Name | Monthly Gain | Fat Gain Risk |
|---|---|---|---|
| +100–200 | Slow / Lean bulk | ~0.25–0.5 kg | Minimal |
| +300–400 | Moderate bulk | ~0.75–1 kg | Low |
| +500 | Aggressive bulk | ~1–1.5 kg | Moderate |
| +700+ | Dirty bulk | ~2+ kg | High |
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