Example 1
- TDEE: 2200
- Surplus: 300
2500 kcal/day
2200 plus 300 gives 2500 kcal/day, about 0.27 kg/week.
Weight gain calculator
Type TDEE and a daily surplus in kcal. The calculator adds them and sketches kg/week at 7700. 2200 plus 300 is 2500 kcal and about 0.27 kg/week.
Intake = TDEE + surplus. Sketch kg/week from 7700 kcal/kg. The inverse is on the calorie deficit calculator. TDEE is on the TDEE calculator.
Result
TDEE (kcal/day), Surplus (kcal/day), Weight (kg) and Height (cm). kcal to eat shows up here.
How it works
A surplus in this calculator is a plain sum. Intake is TDEE plus surplus, rounded to 1 kcal. 2200 plus 300 is 2500 kcal a day. The pace sketch is surplus times 7 divided by 7700: 300 × 7 = 2100, 2100 / 7700 ≈ 0.27 kg/week. 2200 plus 500 is 2700 and about 0.45 kg/week. 1800 plus 250 is 2050. 2500 plus 200 is 2700 and about 0.18 kg/week.
People look for a bulk meal plan. The calculator does not build meals and does not build training. A zero surplus at TDEE 2000 leaves 2000, which is maintenance, and hides the weekly row. 2800 plus 400 is 3200 and about 0.36 kg/week.
1600 plus 150 is 1750 and about 0.14 kg. 3000 plus 750 is 3750 and about 0.68 kg/week. A negative surplus is rejected: subtraction lives on the deficit page.
A full profile of mass, height, age, sex, and PAL computes Mifflin times PAL and overwrites typed TDEE, same as on the deficit page. The examples leave the profile empty so they stay with the typed 2200. An incomplete profile does not guess sex and keeps the typed TDEE. The US switch converts pounds and inches with 0.453592 and 2.54 when the profile is complete.
7700 kcal per kilogram is a tissue sketch, not a promise of lean mass. Water and glycogen move the bathroom scale more than a paper line. Daily protein is another calculator. A gym session burns a workout, it does not add the surplus. BMR without PAL is not yet TDEE.
The calculator needs TDEE or a full profile, plus a surplus number. Typed 0 is maintenance. An empty field does not insert the 300 from the example. Treat 2500 kcal as school addition, not as bulk coaching. Type 2200 and 300, click Calculate, and check 2500 plus about 0.27 kg/week.
How to use
- Type TDEE in kcal per day, or fill mass, height, age, sex, and PAL so Mifflin times PAL overwrites that field.
- Type the daily surplus in kcal. Zero is allowed and means maintenance, with no kg/week row.
- Do not type a negative. For subtraction, open the calorie deficit calculator.
- Click Calculate. 2200 plus 300 is 2500 kcal/day and about 0.27 kg/week at the 7700 constant.
- Also check 2200 plus 500: 2700 kcal and about 0.45 kg/week. Leave the profile empty if you want to keep typed TDEE.
Formula
intake = TDEE + surplus
Sketch kg/week = (surplus × 7) / 7700. Full profile: TDEE = Mifflin × PAL. Not a bulk plan.
Surplus, TDEE, and the weekly kg sketch
Add a surplus to TDEE and divide the week by 7700. 2200 plus 300 is 2500 kcal and about 0.27 kg/week.
- TDEE
- Maintain calories, to which you add the surplus. 2200 + 300 = 2500 intake. A full profile: TDEE = Mifflin × PAL, then plus the surplus.
- surplus
- How many kcal you add above TDEE each day. 300 × 7 = 2100, 2100 / 7700 ≈ 0.27 kg/week in this calculator.
- Mifflin
- An optional base when you skip typing TDEE and fill weight, height, age, and PAL. The headline 2500 starts from a typed 2200.
- PAL
- The multiplier when TDEE comes from a profile. Without a profile, the TDEE field 2200 and a surplus of 300 are enough.
Examples
Example 2
- TDEE: 2200
- Surplus: 500
2700 kcal/day
2200 plus 500 gives 2700 kcal/day, about 0.45 kg/week.
Example 3
- TDEE: 1800
- Surplus: 250
2050 kcal/day
1800 plus 250 gives 2050 kcal/day.
Example 4
- TDEE: 2500
- Surplus: 200
2700 kcal/day
2500 plus 200 gives 2700 kcal/day, about 0.18 kg/week.
Example 5
- TDEE: 2000
- Surplus: 0
2000 kcal/day
2000 plus 0 gives 2000 kcal/day, which is maintenance with no gain.
Example 6
- TDEE: 2800
- Surplus: 400
3200 kcal/day
2800 plus 400 gives 3200 kcal/day, about 0.36 kg/week.
Example 7
- TDEE: 1600
- Surplus: 150
1750 kcal/day
1600 plus 150 gives 1750 kcal/day, about 0.14 kg/week.
Example 8
- TDEE: 3000
- Surplus: 750
3750 kcal/day
3000 plus 750 gives 3750 kcal/day, about 0.68 kg/week.
Frequently asked questions
What do I get at TDEE 2200 and a 300 surplus?
2500 kcal a day. The sketch is 300 × 7 / 7700 ≈ 0.27 kg/week.
Where does 0.45 kg/week come from at a 500 kcal surplus?
500 × 7 = 3500, and 3500 / 7700 ≈ 0.45. Same 7700 constant as the deficit page, only you add.
How is this calculator different from calorie deficit?
The sign. Deficit subtracts from TDEE. The calculator adds. This calculator will not take a negative surplus.
Does a zero surplus at TDEE 2000 break the math?
No. 2000 plus 0 stays 2000 kcal, which is maintenance. The kg/week row hides, because there is no pace to show.
When does Mifflin overwrite a typed 2200?
When mass, height, age, sex, and PAL are all filled. TDEE = Mifflin × PAL, as on deficit. An incomplete profile keeps 2200.
What is 1800 plus 250, and 2500 plus 200?
2050 kcal and 2700 kcal. The second pair sketches about 0.18 kg/week.
Does 7700 kcal/kg promise lean muscle?
No. It is a tissue sketch. Morning scale weight moves with water. The calculator does not build a lifting plan.
What is 2800 plus 400, and 3000 plus 750?
3200 kcal, about 0.36 kg/week, and 3750 kcal, about 0.68 kg/week.
Do pounds in the profile change the 7700 constant?
No. US converts pounds and inches to kg and cm, then runs Mifflin. The weekly sketch still divides by 7700 kcal per kg.
Is 2500 kcal a bulk plan from this card?
It is TDEE plus 300. Meals, sets, and a diagnosis sit outside that sum. Treat it as a school exercise.
Knowledge sources
Intake = TDEE + surplus. The kg/week sketch uses 7700, not a bulk plan.
Page updated in 2026.