How to set a calorie surplus
Choose a weekly gain rate and add the surplus to maintenance.
1
Estimate maintenance
Use a recent TDEE estimate or your stable intake from a weight-tracking period.
2
Pick a moderate rate
Start around 0.25 kg per week rather than a large surplus.
3
Adjust from the trend
Compare average weekly weight for three to four weeks before changing the target.
What does this tool do?
Weight gain requires more energy than maintenance, but the exact surplus depends on the desired rate and how much of the gain is lean tissue. This calculator converts a weekly target into a daily calorie figure.
The Formula
Daily surplus = target gain (kg/week) × 7,700 kcal ÷ 7; calorie target = maintenance + daily surplusFrequently Asked Questions
How large should a calorie surplus be?
A common range is 200–500 kcal per day, supporting roughly 0.2–0.5 kg of weight gain per week. Larger surpluses tend to add more fat.
Will the extra calories become muscle?
Not automatically. Resistance training, protein intake and recovery determine how much of the gain is lean tissue.