The Calorie Increase Calculator is a tool designed to help individuals set a specific daily calorie intake goal that will help them gain weight, build muscle, or achieve other fitness objectives that require a calorie surplus. It calculates how many additional calories you need to consume above your Total Daily Energy Expenditure (TDEE) to meet your goals.
For those aiming to gain weight or muscle, it’s essential to consume more calories than the body burns in a day. However, simply eating more isn’t always the most efficient strategy—careful planning of a structured calorie increase ensures that you are gaining weight healthily without excessive fat gain. This calculator makes the process of determining how many extra calories you need simple and precise.
Formula of Calorie Increase Calculator
The formula used by the Calorie Increase Calculator is:
Calorie Increase = Total Daily Calorie Goal – TDEE
Where:
- Total Daily Calorie Goal: The number of calories you need to consume each day to meet your weight gain or muscle building objectives. This is typically 300 to 500 calories more than your TDEE.
- TDEE (Total Daily Energy Expenditure): The total number of calories your body burns in a day, including calories burned through your basal metabolic rate (BMR) and daily activities.
TDEE Calculation
Your TDEE is calculated by multiplying your BMR (Basal Metabolic Rate) by an activity level multiplier that reflects how active you are on a daily basis.
BMR Formulas
For men: BMR = 10 × weight in kg + 6.25 × height in cm – 5 × age in years + 5
For women: BMR = 10 × weight in kg + 6.25 × height in cm – 5 × age in years – 161
Activity Level Multipliers
Activity levels determine how many calories you burn beyond your BMR:
- Sedentary (little or no exercise): BMR × 1.2
- Light activity (light exercise 1–3 days/week): BMR × 1.375
- Moderate activity (moderate exercise 3–5 days/week): BMR × 1.55
- Very active (intense exercise 6–7 days/week): BMR × 1.725
Once you’ve calculated your BMR and applied the activity level multiplier, you will have your TDEE, which represents the total number of calories you burn in a day.
Step-by-Step Calculation
Here’s how you can use the Calorie Increase Calculator to determine your ideal daily calorie intake:
- Calculate Your TDEE:
- First, use the BMR formula to calculate the number of calories your body burns at rest.
- Next, apply the appropriate activity level multiplier to account for your daily activity level.
- Determine Your Calorie Goal:
- Once you know your TDEE, add 300–500 calories to it, depending on how much weight or muscle you aim to gain. A 300-calorie surplus is recommended for a slow, steady weight gain, while a 500-calorie surplus will lead to faster gains.
- Apply the Formula:
- Subtract your TDEE from your total daily calorie goal to determine the calorie increase.
Helpful Table for Common Terms
The following table explains some commonly searched terms related to calorie intake and expenditure, helping you understand the factors that contribute to calorie increase.
| Term | Definition |
|---|---|
| BMR (Basal Metabolic Rate) | The number of calories your body burns at rest. |
| TDEE (Total Daily Energy Expenditure) | Total calories burned per day, factoring in activity levels. |
| Calorie Surplus | When calorie intake exceeds calorie expenditure. |
| Calorie Deficit | When calorie expenditure exceeds calorie intake, leading to weight loss. |
This table provides a clear understanding of the key terms needed to accurately calculate your calorie needs for weight gain or muscle building.
Example of Calorie Increase Calculator
Let’s walk through an example of how the Calorie Increase Calculator works.
Problem: A man weighs 80 kg, is 180 cm tall, and is 25 years old. He follows a moderately active lifestyle, exercising 3–5 days a week. He wants to gain weight and has set a calorie goal of 2,800 calories per day. Calculate his calorie increase.
Solution:
- Calculate BMR using the formula for men:BMR = 10 × 80 + 6.25 × 180 – 5 × 25 + 5BMR = 800 + 1,125 – 125 + 5 = 1,805 calories/day
- Determine TDEE based on a moderate activity level (BMR × 1.55):TDEE = 1,805 × 1.55 = 2,798 calories/day
- Apply the formula:Calorie Increase = Total Daily Calorie Goal – TDEECalorie Increase = 2,800 – 2,798 = 2 calories/day
Thus, his daily calorie increase to reach his goal is minimal, suggesting he is already very close to his desired intake level.
Most Common FAQs
Tracking your calorie increase is essential for gaining weight in a healthy and controlled manner. Overeating excessively can lead to unwanted fat gain, while a controlled calorie increase ensures that the extra calories support muscle growth or healthy weight gain.
Typically, increasing your daily intake by 300 to 500 calories above your TDEE is recommended for weight gain. A 300-calorie increase will lead to slower, steady gains, while 500 calories will promote faster weight gain.
No, the calorie increase calculator is specifically designed for those looking to gain weight or muscle. For weight loss, you would use a calorie deficit calculator to determine how many fewer calories to consume than your TDEE.