How does the Caloric Surplus Calculator work?

Surplus = Target Calories − TDEE (Total Daily Energy Expenditure) Then: Slow gain: +200 kcal/day → ~0.5kg/month lean mass Then: Moderate: +350 kcal/day → ~0.75–1kg/month Then: Fast: +500 kcal/day → ~1–1.5kg/month (more fat gain too).

Can you give an example of how to use the Caloric Surplus Calculator?

Example: Input TDEE 2,500, slow gain gives a result of Eat 2,700 kcal/day → ~0.5kg/month.

Is the Caloric Surplus Calculator free to use?

Yes — completely free with no registration, download, or subscription required. All calculations happen instantly in your browser.

How accurate is the Caloric Surplus Calculator?

Our Caloric Surplus Calculator uses verified mathematical formulas and is accurate to multiple decimal places. Results are calculated in real-time using the same methods used by professionals.

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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.

Symbol	Name	Unit	Description
tdee	TDEE	cal/day	Total daily energy expenditure
surplus	Daily surplus	cal/day	Extra calories for muscle gain
gain_lbs	Weekly weight gain	lbs	Planned gain rate (0.5–1 lb/week is ideal)

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

References

›Muscle protein synthesis research — Morton et al 2018

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Caloric Surplus Calculator

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