Calorie Surplus Calculator
Calorie Surplus Calculator calculates the daily calorie intake needed to achieve a desired weekly weight gain goal based on activity level and maintenance calories.
Enter Personal Parameters
e.g., 2000 (daily maintenance calories)
e.g., 0.5 (target weight gain per week)
Select your activity level
How to Use Calorie Surplus Calculator:
- Enter your daily maintenance calories (kcal/day).
- Enter your desired weekly weight gain goal in kilograms.
- Select your activity level.
- Click “Calculate Calorie Surplus” to get the required daily calorie intake.
- Use “Copy Result” to copy the results (requires HTTPS).
Important Notes:
- Formula: Total Calories = Maintenance Calories × Activity Multiplier + (Weight Gain Goal × 7700 ÷ 7)
- Assumes 7700 kcal per kg of body weight gain (mixed fat and muscle).
- Inputs: Maintenance calories ≥ 1000 kcal; weight gain 0.1–2 kg/week.
- Results are estimates; consult a nutritionist for personalized advice.
- Clipboard access requires HTTPS; copy manually if it fails.
Calorie Surplus Examples:
-
Moderate Gain, Sedentary:
Maintenance: 2000 kcal, Weight Gain: 0.5 kg/week, Activity: Sedentary (1.2)
Expected: ~2840 kcal/day -
Aggressive Gain, Active:
Maintenance: 2500 kcal, Weight Gain: 1 kg/week, Activity: Moderately Active (1.55)
Expected: ~4475 kcal/day -
Minimal Gain, Very Active:
Maintenance: 3000 kcal, Weight Gain: 0.2 kg/week, Activity: Very Active (1.725)
Expected: ~5375 kcal/day
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