Calorie Surplus Calculator
Calorie Surplus Calculator determines the daily calorie intake needed to achieve a weight gain goal, based on current weight, goal weight, time frame, activity level, and optional current calorie intake.
Formulas Used
The daily calorie surplus is calculated based on maintenance calories, activity level, and desired weekly weight gain, assuming 3500 calories per pound of weight gain.
- Total Daily Energy Expenditure (TDEE):
\\[ \text{TDEE} = M \cdot A \\]
Where:
- \\( M \\): Maintenance calories (kcal/day)
- \\( A \\): Activity multiplier (1.2–1.9)
- Weekly Calorie Surplus:
\\[ S_{\text{weekly}} = W \cdot 3500 \\]
Where:
- \\( W \\): Weekly weight gain goal (lbs)
- \\( 3500 \\): Calories per pound of weight gain
- Daily Calorie Surplus:
\\[ S_{\text{daily}} = \frac{S_{\text{weekly}}}{7} \\]
- Total Daily Calories:
\\[ C_{\text{total}} = \text{TDEE} + S_{\text{daily}} \\]
Where:
- \\( C_{\text{total}} \\): Total calories needed per day
Example Calculations
Example 1: Sedentary, 0.5 lb/week
Inputs: Maintenance Calories = 2000 kcal, Activity Level = Sedentary (1.2x), Weight Gain Goal = 0.5 lb/week
Calculations:
- TDEE: \\[ 2000 \cdot 1.2 = 2400 \, \text{kcal/day} \\]
- Weekly Surplus: \\[ 0.5 \cdot 3500 = 1750 \, \text{kcal/week} \\]
- Daily Surplus: \\[ \frac{1750}{7} = 250 \, \text{kcal/day} \\]
- Total Daily Calories: \\[ 2400 + 250 = 2650 \, \text{kcal/day} \\]
Result: Daily Calorie Surplus = 250 kcal, Total Daily Calories = 2650 kcal
Example 2: Moderately Active, 1 lb/week
Inputs: Maintenance Calories = 2500 kcal, Activity Level = Moderately Active (1.55x), Weight Gain Goal = 1 lb/week
Calculations:
- TDEE: \\[ 2500 \cdot 1.55 = 3875 \, \text{kcal/day} \\]
- Weekly Surplus: \\[ 1 \cdot 3500 = 3500 \, \text{kcal/week} \\]
- Daily Surplus: \\[ \frac{3500}{7} = 500 \, \text{kcal/day} \\]
- Total Daily Calories: \\[ 3875 + 500 = 4375 \, \text{kcal/day} \\]
Result: Daily Calorie Surplus = 500 kcal, Total Daily Calories = 4375 kcal
Example 3: Very Active, 2 lb/week
Inputs: Maintenance Calories = 3000 kcal, Activity Level = Very Active (1.725x), Weight Gain Goal = 2 lb/week
Calculations:
- TDEE: \\[ 3000 \cdot 1.725 = 5175 \, \text{kcal/day} \\]
- Weekly Surplus: \\[ 2 \cdot 3500 = 7000 \, \text{kcal/week} \\]
- Daily Surplus: \\[ \frac{7000}{7} = 1000 \, \text{kcal/day} \\]
- Total Daily Calories: \\[ 5175 + 1000 = 6175 \, \text{kcal/day} \\]
Result: Daily Calorie Surplus = 1000 kcal, Total Daily Calories = 6175 kcal
How to Use the Calculator
Follow these steps to estimate your daily calorie surplus:
- Enter Maintenance Calories: Input your daily maintenance calories (1000–5000 kcal, e.g., 2000).
- Select Activity Level: Choose your activity level from sedentary (1.2x) to extremely active (1.9x).
- Select Weekly Weight Gain Goal: Choose your desired weight gain (0.5–2 lb/week).
- Calculate: Click “Calculate Calorie Surplus” to see the result.
- Interpret Result: The result shows the daily calorie surplus and total daily calories needed, with detailed calculations.
- Share or Embed: Use the share buttons to post results on social media, copy the result, or get an embed code.
Note: This is a simplified model assuming 3500 calories per pound of weight gain. Actual caloric needs vary based on metabolism, body composition, and exercise intensity. Consult a nutritionist for personalized advice.