Use this Calorie Surplus Calculator to estimate how many extra calories you need daily for healthy muscle gain with a visual breakdown chart and expert guidance.
What Is a Calorie Surplus?
A calorie surplus occurs when you consume more calories than your body burns daily. This extra energy supports muscle growth, recovery, and strength development. Without a surplus, building muscle efficiently becomes difficult.
Why Surplus Calories Matter for Muscle Gain
- Supports muscle protein synthesis
- Improves workout recovery
- Increases strength progression
- Helps avoid muscle loss
How to Use This Calculator
Enter your maintenance calories (calculated using a maintenance or TDEE calculator), select your desired surplus percentage, and calculate. The chart will show your maintenance calories versus surplus calories visually.
Internal Resources
External Reference
For scientific guidance on muscle gain nutrition, visit: Healthline – Muscle Gain Guide
A controlled calorie surplus combined with progressive strength training and adequate protein intake is the safest strategy for building lean muscle mass. Avoid excessive surplus to minimize unwanted fat gain.