Calorie Surplus Calculator

Find a calorie target for lean muscle gain.

How it’s calculated

Maintenance calories come from Mifflin–St Jeor × activity, then a fixed surplus is added for your chosen pace.

Target = TDEE + 275 (lean), 550 (moderate), or 825 (faster) kcal/day, roughly 0.25–0.75 kg/week.

Source: Mifflin–St Jeor (1990); energy-balance principles.

Continue exploring

Estimate a protein starting range.

Distribute a daily target across meals.

Get a ketogenic fat, protein and carb split.

Estimate total daily energy expenditure.

Find a calorie target for steady fat loss.

Explore a macronutrient starting range.

Estimate daily energy needs.

Ease calories back up toward maintenance.