Calorie Surplus Calculator

How a calorie surplus works

A calorie surplus provides extra energy for muscle growth, but muscle can only be built at a limited rate, so a larger surplus mostly adds fat rather than more muscle. A smaller, sustained surplus generally produces a better muscle-to-fat gain ratio over a long bulk.

Use the macro calculator alongside this to make sure protein intake supports the muscle-building side of the surplus, and check the FFMI calculator periodically to track how much of your gain is coming from lean mass.

Where these numbers come from

The formulas and default values in this calculator are based on:

• ~3,500 kcal per pound of bodyweight approximation
• general sports nutrition guidance on lean bulking surplus sizes

These are planning estimates for training purposes. Check with a coach, trainer, or physician before starting a new program or maxing out.