calories to gain muscle calculator
Estimate a small calorie surplus for lean muscle gain after dieting.
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Tool snapshot
Muscle gain works best with strength training and a controlled surplus.
Example result
Small surplus
This is a sample only. Use your own stats and compare the result with your weekly trend.
Start with your current body stats and activity level, then compare the result with a realistic weekly pace. For most weight-loss goals, the number is not meant to be perfect on day one. It is a starting point that becomes more useful after you compare it with two weeks of weight trend data.
The key result for this page is Small surplus. Use it with the live planner to connect the estimate to calories, meals, steps, and a goal date.
Do not cut calories aggressively just because the math says faster is possible. Extreme targets are harder to follow and can reduce training quality, mood, and consistency.
If your 7-day average is not moving after two full weeks, adjust by 100-150 calories or add a small amount of daily walking.
Track calories, protein, steps, waist measurement, and scale trend. One weigh-in is noisy; the trend is the signal.
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calories to maintain weight calculator
Estimate maintenance calories for holding weight after fat loss.
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Estimate your maintenance calories, daily deficit, and a realistic weight-loss timeline.
walking calories calculator
Estimate calories burned from walking time, body weight, and daily steps.
BMR calculator
Estimate basal metabolic rate, the calories your body uses before activity.
It is an estimate based on common formulas. Use it as a starting point and adjust based on real trend data.
Many adults use 0.5 to 2 pounds per week, depending on body size, health status, and consistency.
No. These calculators are educational tools and do not replace professional medical care.