Measure your current calorie surplus.
Compare your estimated maintenance calories to your current intake to see how large your surplus really is.
Nutrition & Weight Loss
Calorie Surplus Calculator
Use this calorie surplus calculator to see whether your current intake is high enough to support gaining weight or performance.
How it works
How to use the calorie surplus calculator
Calorie Surplus Calculator is intended for users who want to gain weight, improve training output, or slowly raise calories after a diet phase. Use it to understand how far above maintenance your current intake really is.
Enter your estimated maintenance calories and your current planned intake. The calculator returns a daily calorie surplus.
Surplus calculations are only estimates because maintenance can drift upward or downward with bodyweight and activity changes. If your surplus is larger than expected, you may be able to reduce it and still make progress with better control.
FAQ
Common questions about this calculator.
Use these quick answers as a starting point, then compare the result to your real-world progress.
What does the calorie surplus calculator tell me?
Enter your estimated maintenance calories and your current planned intake. The result is a daily calorie surplus.
How accurate is the calorie surplus calculator?
Surplus calculations are only estimates because maintenance can drift upward or downward with bodyweight and activity changes.
What should I do after I get my result?
If your surplus is larger than expected, you may be able to reduce it and still make progress with better control.
Who is this calculator best for?
This calculator is intended for users who want to gain weight, improve training output, or slowly raise calories after a diet phase.
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