How to use
- Enter your maintenance calories or copy them from a calorie planner.
- Enter the target intake you want to test, or use a preset surplus.
- Review the estimated weekly pace before you decide whether the plan looks lean, moderate, or aggressive.
Wave 44 expansion
Pressure-test a calorie target before you lock macros
This page sits between a full calorie planner and a macro calculator. It answers one question only: how large is the intake surplus you are about to use?
How to choose between nearby pages
Use BMR & TDEE or Calorie & Weight-loss Planner if maintenance calories or the target itself are not fixed yet. Use Calorie Deficit when the real question is a cut. Use this page when both numbers are already known and you want to pressure-test a gaining intake. After the daily target looks realistic, move to Meal Calorie Split for breakfast / lunch / dinner planning before you lock protein or macros. Once the daily PFC totals are fixed, use Macro Per Meal for the final meal-by-meal execution table.
FAQ
What does this page calculate?
It compares maintenance calories and target intake, then estimates the daily calorie surplus, weekly calorie surplus, and rough weekly weight gain in kg and lb.
Is the weekly weight-gain value exact?
No. It is a rough planning estimate using common calorie-per-weight-change rules of thumb. Real changes vary with adherence, water balance, and metabolism.
When should I use this instead of a calorie planner?
Use this page when maintenance and target intake are already known and you want to pressure-test the daily surplus. Use a calorie planner when maintenance or target calories still need to be estimated first.
Does this page provide medical advice?
No. It is a simple planning aid only. Use qualified medical or dietetic guidance for personalized care.