Calorie Surplus Calculator
Compares your daily intake against your maintenance calories to show the size of your calorie surplus and a rough weekly weight-gain estimate. It divides the weekly surplus by 7700 kcal per kilogram.
What this calculator does
The Calorie Surplus Calculator estimates your result instantly from the values you enter, using standard health & fitness formulas. Compares your daily intake against your maintenance calories to show the size of your calorie surplus and a rough weekly weight-gain estimate. It divides the weekly surplus by 7700 kcal per kilogram. Calculations run in your browser, so nothing you type is sent to a server, and the output is an estimate rather than a certified or official figure.
Result
About Calorie Surplus Calculator
The Calorie Surplus Calculator subtracts your maintenance calories from your daily intake to show how many extra calories you are eating each day. A positive number is a surplus; a negative number is a deficit.
It then converts the weekly surplus into an estimated weight change using 7700 kcal per kilogram (about 3500 kcal per pound).
Formula & Mathematical Calculation
Daily Surplus (kcal) = f(Maintenance Calories (kcal), Daily Intake (kcal))
Calculated according to standard health formulas implemented in the calculator core.
Calculation Example
With maintenance calories of 2400 kcal and a daily intake of 2800 kcal, the surplus is 2800 − 2400 = 400 kcal per day.
Over a week that is 400 × 7 = 2800 kcal, which the tool converts to 2800 ÷ 7700 = 0.36 kg (0.8 lb). It reports a Daily Surplus of 400 kcal and a Weekly Weight Gain of 0.36 kg (0.8 lb).
Key Benefits
- Turns two calorie figures into a clear daily surplus number
- Estimates weekly weight gain in both kilograms and pounds
- Uses the standard 7700 kcal per kilogram conversion
- Works for planning a lean bulk or spotting an unintended surplus
How to Use this Calculator
-
Enter maintenance calories
Type your daily maintenance calories (TDEE) in kcal into the Maintenance Calories field. -
Enter daily intake
Type the calories you actually eat per day into the Daily Intake field. -
Calculate
Select Calculate to see your daily surplus and the estimated weekly weight gain.
Assumptions & Limitations
What the calculation assumes
- Every value you enter is treated as an exact, known amount.
- Any rate or interval you enter is assumed to hold for the whole period unless the form asks for it separately.
- Results use standard published formulas and account only for the values entered above.
- Rounding is applied for display; the underlying calculation uses your full precision.
- Results are returned in the same units you enter, unless the tool states the output unit.
What it does not cover
- Calorie Surplus Calculator produces a calculated result for reference and learning, not a certified or official measurement.
- Real-world outcomes differ when tolerances, rounding rules or local standards apply.
- Definitions and standards vary by region and change over time; verify the convention that applies to your case.
- Figures are only as accurate as the inputs you supply — check them before acting on the result.
- For work where the result carries real consequences, confirm it against an authoritative source.
Frequently Asked Questions
Free to use, no account needed. Calculations run in your browser, so nothing you type is sent to a server. Results are estimates — how we build and check our calculators.