How a Calorie Surplus Works
Your body burns a certain number of calories each day through basic bodily functions, physical activity, exercise, and digestion. This is known as your Total Daily Energy Expenditure (TDEE) or maintenance calories.To create a calorie surplus, you must eat more calories than your TDEE.
The Formula
The basic equation is: Calorie Surplus = Calories Consumed − Maintenance Calories (TDEE) For example:- Maintenance Calories (TDEE): 2,400 kcal/day
- Calories Eaten: 2,700 kcal/day
Your Activity Level Changes Your Calorie Target
Your maintenance calories increase as your activity level increases. This means more active people generally need to eat more calories to achieve the same surplus. For example:- Sedentary: Maintenance = 2,000 kcal → Eat 2,300 kcal = 300 calorie surplus
- Moderately Active: Maintenance = 2,500 kcal → Eat 2,800 kcal = 300 calorie surplus
- Very Active: Maintenance = 3,000 kcal → Eat 3,300 kcal = 300 calorie surplus
Why Maintenance Calories Matter
Before creating a calorie surplus, you first need to know your maintenance calorie intake. Our Calorie Deficit Calculator estimates your maintenance calories using your age, sex, height, weight, and activity level. While the calculator is primarily designed to help people lose weight, understanding your maintenance calories is equally important if your goal is to gain weight or build muscle.The information provided on this website is for general informational purposes only and is not medical or health advice. Calorie calculations are estimates, and you should use the information on this website and its tools at your own discretion and risk.