Calorie Surplus Calculator

Find your daily calorie target for weight or muscle gain, based on your maintenance calories and desired weekly rate of weight gain.

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Source: American Journal of Clinical Nutrition
Last updated: 13-09-2026

Enter your weight, height, age, sex, activity level, and target weekly weight gain to get a daily calorie surplus target.

Weight *

Height *

Age *

years

Sex

Male

Female

Activity level *

Target weekly weight gain *

kg/week

Your result

3,022 kcal/day

Daily calorie target

Maintenance calories (TDEE)2,747 kcal/day

Daily surplus275 kcal/day

AI explanation

Formula

Daily surplus = weekly weight gain(kg) × 7700 / 7. Target calories = TDEE + daily surplus

Worked example

Male, 65kg, 170cm, age 25, very active, 0.25 kg/week gain

Worked example: Male, 65kg, 170cm, age 25, very active, 0.25 kg/week gain
Field	Value
Weight	65
Height	170
Age	25
Sex	male
Activity level	active
Target weekly weight gain	0.25
Daily surplus	275

Assumptions

Uses the common approximation that 1 kg of body weight gain holds roughly 7700 kcal.
A modest surplus (0.2-0.3 kg/week) is typically recommended to minimize fat gain when the goal is primarily muscle gain.

Frequently asked questions

How is the calorie surplus calculated?

Your target weekly weight gain (in kg) is converted to a daily calorie surplus using the approximation that 1 kg is roughly 7700 kcal, then added to your maintenance calories (TDEE).

What's a good rate of weight gain for building muscle?

A modest surplus targeting 0.2-0.3 kg/week is commonly recommended to favor muscle gain over fat gain, especially when combined with resistance training and adequate protein.

Will all the extra calories become muscle?

No — some of a calorie surplus is stored as fat regardless of training. The proportion depends on training stimulus, protein intake, and individual factors.

Related calculators

Sources

A new predictive equation for resting energy expenditure in healthy individuals (Mifflin-St Jeor) — American Journal of Clinical Nutrition. Effective 01-02-1990, checked 13-09-2026.

Page last updated 13-09-2026.

This calculator provides a general estimate only and does not constitute personalized medical, nutritional, or fitness advice. Consult a qualified healthcare professional or registered dietitian before starting a weight-gain plan.

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