Calorie Calculator — Gain Muscle
The muscle-gain view adds about 300 calories a day above maintenance, a lean surplus designed to fuel new tissue while limiting excess fat. It preselects a higher training activity level, since building muscle pairs a calorie surplus with resistance work, and shows how the bulk raises your daily target over the Mifflin-St Jeor baseline.
Daily calorie needs estimate
Estimated daily calorie target
3,263kcal/day
How the estimate breaks down
Calories are estimated with the Mifflin-St Jeor equation scaled by an activity factor (TDEE), then adjusted for your goal — lose subtracts 500 kcal/day, gain adds 300 kcal/day. This is a screening estimate, not medical, nutritional, or dietary advice. Consult a qualified professional before changing your diet. Everything runs in your browser; nothing is uploaded.