1. What is the Weight Gain Calorie Formula?

The weight gain calorie formula calculates the daily calorie intake needed to gain weight by adding a 500 kcal surplus to your Total Daily Energy Expenditure (TDEE). This typically results in about 1 pound (0.45 kg) of weight gain per week.

2. How Does the Calculator Work?

The calculator uses the simple formula:

Where:

• \( TDEE \) — Total Daily Energy Expenditure (kcal/day)
• \( 500 \) — Recommended calorie surplus for steady weight gain

Explanation: Consuming 500 kcal more than your TDEE each day creates enough surplus for muscle growth while minimizing fat gain.

3. Importance of Calorie Surplus

Details: A controlled calorie surplus is essential for healthy weight gain, ensuring the body has enough energy and nutrients to build new muscle tissue.

4. Using the Calculator

Tips: Enter your calculated TDEE in kcal/day. The result shows the recommended daily calorie intake for steady weight gain.

5. Frequently Asked Questions (FAQ)

Q1: Is 500 kcal surplus right for everyone?
A: While 500 kcal works for most, some may need adjustments based on metabolism, activity level, and individual response.

Q2: What if I'm not gaining weight with 500 kcal surplus?
A: You may need to increase the surplus gradually (e.g., to 750 kcal) if weight gain stalls after 2-3 weeks.

Q3: Should these extra calories come from any food?
A: Prioritize nutrient-dense foods and adequate protein (1.6-2.2g/kg body weight) for optimal muscle growth.

Q4: How accurate is this calculation?
A: It provides a good starting point, but individual needs may vary based on factors like NEAT and digestion efficiency.

Q5: Can I use this for bulking?
A: Yes, this is a moderate surplus suitable for "clean bulking." Competitive bodybuilders might use larger surpluses during off-seasons.