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Calorie Surplus Calculator

Daily calorie surplus for lean muscle gain, with the weekly weight gain it should produce.

Enter values

Results update as you type.

Result

Daily calories

2,750 kcal

Surplus
250 kcal
Expected weekly gain
0.23 kg

Educational estimate only — not medical advice. Talk to a healthcare professional about your individual situation.

About the Calorie Surplus Calculator

Daily calorie surplus for lean muscle gain, with the weekly weight gain it should produce.

Also known as: bulking calculator, calories to gain weight, lean bulk calories.

How to use this calculator

  1. Enter maintenance calories, gain rate.
  2. The result updates instantly as you type — press Calculate (or Enter) at any time.
  3. Review the breakdown shown under the main result.
  4. Use Copy result or Share to save the answer or send a link with your inputs.

Formula

Surplus = TDEE × gain %

Worked example

Using the values pre-filled in the calculator above:

  • Maintenance calories = 2,500 kcal
  • Gain rate: Lean bulk (+10%)

the calculator returns:

  • Daily calories: 2,750 kcal
  • Surplus: 250 kcal
  • Expected weekly gain: 0.23 kg