Body & Energy
Calorie Surplus
Daily calorie target for a chosen weight-gain rate.
About you
kg
cm
yr
0.25 kg/wk
0.10.30.61
0.55 lb / week. Lean gainers aim 0.2–0.4 kg/wk; aggressive bulks 0.5+.
Daily target
2,525kcal / day
Maintenance (TDEE)
2,250kcal
Surplus
0.25 kg/wk × 7,700 ÷ 7
+275kcal
Eat
2,525kcal
Protein recommendation
1.6–2.0 g/kg for hypertrophy
126g
More body & energy tools
TDEE Calculator
Total Daily Energy Expenditure — what you burn in 24 hours.
BMR Calculator
Basal metabolic rate — calories burned at rest.
Calorie Deficit
Daily calorie target for a chosen weight-loss rate.
Weight Loss Predictor
Project weight over time given intake + activity. Live chart.
Body Fat % (Navy)
Body fat estimate via the US Navy circumference method.
Ideal Body Weight
Range estimates from major formulas (Devine, Robinson, BMI).