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.
How the surplus works
This view adds about 300 calories a day above your maintenance estimate, a leaner surplus than many bulking plans. The smaller surplus is meant to supply the extra energy new tissue needs while limiting how much excess fat comes along with it, so the target sits modestly above your Total Daily Energy Expenditure.
Building muscle pairs a surplus with resistance training, which is why this view preselects a higher activity level. The figure is a screening estimate, not a guaranteed rate of muscle gain — results depend on training, protein intake, sleep, and individual response, so consult a doctor or registered dietitian before starting a sustained surplus.
Questions
- Why is the surplus only about 300 calories?
- A leaner surplus supplies enough extra energy to support new muscle while limiting excess fat gain. Much larger surpluses tend to add more fat without proportionally more muscle, so this tool uses a conservative default rather than an aggressive bulk.
- Will eating in a surplus build muscle on its own?
- No. A calorie surplus supplies the energy, but muscle is built by progressive resistance training plus adequate protein and recovery. The calculator estimates the calorie target only; for a full plan, consult a qualified trainer or registered dietitian.
More ways to use this calculator
Start with the main calorie calculator or compare the other published scenarios.
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