Calorie Surplus Calculator
Calculate your daily calorie surplus for muscle gain. Get personalized nutrition targets, macronutrient breakdown, and meal planning guidance for effective bulking.
Step 1: Personal Information
Accurate Measurements
For the most accurate calorie calculation, use your current weight and height. We’ll calculate your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation.
Step 2: Activity & Goals
Calorie Surplus for Muscle
A calorie surplus of 250-500 calories per day is recommended for muscle gain. Too large a surplus may lead to excessive fat gain alongside muscle.
Calorie Surplus Calculation Results
Daily Calorie Target
Daily Macronutrient Breakdown
Macronutrient Guidelines
For muscle gain: Aim for 1.6-2.2g of protein per kg of body weight. Carbohydrates fuel workouts, while healthy fats support hormone production.
Sample Meal Plan (3,025 calories)
| Meal | Food | Calories | Protein |
|---|---|---|---|
| Breakfast | Oatmeal with protein powder & berries | 550 | 35g |
| Lunch | Chicken breast, rice, vegetables | 650 | 45g |
| Pre-workout | Banana & protein shake | 300 | 25g |
| Post-workout | Protein shake & sweet potato | 400 | 30g |
| Dinner | Salmon, quinoa, broccoli | 700 | 40g |
| Snack | Greek yogurt & almonds | 425 | 24g |
Weekly Calorie & Macronutrient Plan
Weekly Surplus Calculation
Weekly Calorie Surplus = Daily Surplus × 7 days
With a +250 calorie daily surplus, you’ll consume 1,750 extra calories per week. This supports approximately 0.4-0.5 lbs of muscle gain weekly when combined with proper training.
Adjustment Recommendations
| Week | Weight Change | Adjustment | New Daily Calories |
|---|---|---|---|
| 1-2 | +0.5-1.0 lb | Maintain current surplus | 3,025 |
| 3-4 | +0.3-0.7 lb | Increase by 100 calories | 3,125 |
| 5-6 | +0.2-0.5 lb | Increase by 50 calories | 3,175 |
| 7-8 | +0.4-0.8 lb | Maintain current surplus | 3,175 |
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