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

Calculate adult body mass index and understand the range.

Estimate body fat using body measurements.

Estimate daily energy needs.

Find a calorie target for steady fat loss.