Calorie Surplus Calculator
NUTRITION & ENERGY
Calorie Surplus Calculator
Explore a calorie target above maintenance.
UNDERSTAND YOUR RESULT
How it works
A surplus describes intake above expenditure. Here you can calculate a percentage above an entered maintenance estimate.
THE CALCULATIONMaintenance calories × (1 + percentage ÷ 100)
Using this calculator
Enter maintenance calories and select an increase of 1–20%. The tool shows the resulting calorie amount and the size of the increase.
What to keep in mind
An arithmetic surplus does not guarantee a particular weight change or muscle gain. Adults only; not for pregnancy, breastfeeding or clinical nutrition planning.
Sources & further reading
NIDDK · Body Weight Planner ↗Frequently asked questions
Are my entries saved?
No. Calculator inputs remain in the current page and are cleared when you reload or leave. The tools do not upload your entries.
Why are results rounded?
The display is rounded for readability. Calculations use unrounded intermediate values. An estimate should not be interpreted as an exact measurement.