Calculate your TDEE and calorie surplus for weight gain. Get personalized surplus targets and macro splits for building mass.
A calorie surplus means eating more than your TDEE. This is necessary for muscle growth and weight gain. A moderate surplus of 200–500 calories above TDEE, combined with resistance training, directs most of the extra energy toward building muscle rather than storing fat.
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If provided, uses the more accurate Katch-McArdle formula
Your ideal TDEE for a calorie surplus depends on your age, gender, weight, height, and activity level. Use the calculator above with your personal stats to get an accurate number. As a rough guide, most adults have a TDEE between 1,800 and 3,000 calories/day.
Start by calculating your TDEE, then adjust based on your goal. For a deficit, eat 15–25% below TDEE. For a surplus, eat 10–20% above. Track your weight for 2–3 weeks and adjust if needed — the calculator gives you a starting point.
For lean gains, aim for 10–15% above TDEE (200–300 extra calories). For faster weight gain, go 15–20% (300–500 extra). Larger surpluses don't build more muscle — they just add more fat.