Calorie Surplus Calculator
Calculate your calorie surplus, TDEE, and macros for bulking and muscle gain using the Mifflin-St Jeor Equation.
About the Calorie Surplus Calculator
Optimize your muscle gain with our Calorie Surplus Calculator, using the Mifflin-St Jeor Equation to estimate TDEE and a 250–500 kcal/day surplus for hypertrophy. Macros are based on NIH guidelines (1.6–2.0 g/kg protein, 45% carbs, 25% fats). Try our TDEE Calculator for maintenance or consult a nutritionist for personalized plans.
Disclaimer: This tool is for informational purposes only. Consult a healthcare professional before making health changes.