Callum, first gain block
70 kg to 74 kg, 300 kcal
About 15 weeks if the surplus holds.
Calorie Surplus Calculator
A calorie surplus is eating more than you use, on purpose, usually to gain weight or support training. Type start weight, goal weight and a daily surplus. We sketch weeks. Real weeks wobble. It is not a prescription.
Your details
Enter start weight, goal weight and the daily surplus you can keep.
What is this calculator?
A calorie surplus is eating more than you use, on purpose, usually to gain weight or support training. Type start weight, goal weight and a daily surplus. We sketch weeks. Real weeks wobble. It is not a prescription.
How it works
- Enter start and goal weight in kilograms.
- Enter a daily surplus you can actually keep.
- Read the week sketch. A later date you can keep beats a heroic surplus.
Common questions
What is the calorie surplus calculator?
It turns a gain goal and a daily surplus into a week sketch. Illustration only.
Should I use TDEE first?
Yes. The TDEE and calorie pages set the pot. This page only stretches a surplus across time.
Why 7,700 kcal per kilogram?
It is a common planning rule of thumb, not a law of your body.
Example scenarios
Iona, slower build
58 kg to 61 kg, 200 kcal
About 16 weeks.
Rohan, heavier start
82 kg to 86 kg, 400 kcal
About 11 weeks.
Understanding your results
If the weeks look short, the surplus is large. Strength and sleep still do most of the visible work. The calorie deficit page is the same idea in reverse.
About this result
Guidance only. Calculations run in your browser. Numbers are estimates, not a diagnosis.
How we calculate
Kilograms to gain × about 7,700 kcal, divided by the daily surplus.
Sources
Limitations
- Illustration only.
- Not personal medical advice.
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