Calorie Calculator for Weight Gain
A calorie calculator focused on muscle gain. A small, consistent surplus over your TDEE plus enough protein is the recipe for lean weight gain.
Variation of Calorie Calculator
How to Use
- Enter your details and activity level.
- Pick a goal (lose, maintain or gain).
- See your daily calorie target and projected weekly change.
Calculation Method
Maintenance = Mifflin-St Jeor BMR × activity factor.
Target = maintenance + goal adjustment. A deficit/surplus of ~7,700 kcal ≈ 1 kg of body weight. Targets are floored at 1,200 kcal/day for safety.
Source: Mifflin-St Jeor; ~7,700 kcal per kg energy balance approximation
Frequently Asked Questions
For most lifters, +250 to +500 kcal above maintenance supports steady gains while keeping fat gain in check.
Around 1.6–2.2 g of protein per kg of body weight is well supported by research for muscle building.
Other Variations
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Health & Fitness Disclaimer
The health and fitness calculations provided are estimates only and should not replace professional medical advice. Consult with a healthcare provider, registered dietitian, or certified fitness professional before making significant changes to your diet or exercise routine.
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Last updated: May 24, 2026