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.
Your macro breakdown will appear here
What Is a Macro Split?
A macro split determines how your total daily calories are divided into protein, carbohydrates, and fats. The right macro balance helps optimize muscle growth, fat loss, and energy performance.
How This Calculator Works
Simply enter your calorie target and choose your goal. The calculator distributes calories based on scientifically supported macro ratios.
Related Calculators (Internal Links)
- Maintenance Calories Calculator – ForcesGuide
- Calorie Deficit Calculator – ForcesGuide
- Calorie Surplus Calculator – ForcesGuide
External Authority Resource
For deeper understanding of macro tracking, read: Healthline’s Complete Guide to Counting Macros
Combining proper macro distribution with consistent training, recovery, and sleep will produce the best results.