A Calorie Surplus means eating more than you burn to support weight and muscle gain.
| Weekly gain target | Approx daily surplus |
|---|---|
| 0.25 kg (0.55 lb) | ~275 kcal/day |
| 0.50 kg (1.1 lb) | ~550 kcal/day |
| 0.75 kg (1.65 lb) | ~825 kcal/day |
These estimates use ~7,700 kcal per kg as a rough guide. Favor training-day calories. Use 7–14 day weight trends to adjust.
Calorie Targets set daily energy intake to match your goal and training demands.
Maintenance Calories are the intake that keeps body weight stable over time.
Adaptive Calorie Goals adjust your daily calories using recent activity, intake, and body-weight trends to keep you on track.
Total Daily Energy Expenditure (TDEE) is the sum of calories you burn each day.
