1. What is TDEE and Caloric Surplus?

TDEE (Total Daily Energy Expenditure) represents the total number of calories you burn in a day. A caloric surplus is the additional calories you consume above your TDEE to promote weight gain.

2. How Does the Calculator Work?

The calculator uses a simple formula:

Where:

• \( TDEE \) — Total Daily Energy Expenditure (kcal/day)
• \( Surplus \) — Additional calories for weight gain (kcal/day)

Explanation: To gain weight, you need to consume more calories than you burn. A typical surplus ranges from 250-500 kcal/day for steady weight gain.

3. Importance of Proper Caloric Intake

Details: Calculating your proper caloric intake is essential for healthy weight gain. Too large a surplus may lead to excessive fat gain, while too small may not produce results.

4. Using the Calculator

Tips: Enter your TDEE (calculated separately) and desired caloric surplus. For beginners, start with a 250-300 kcal surplus and adjust based on results.

5. Frequently Asked Questions (FAQ)

Q1: How do I determine my TDEE?
A: TDEE can be estimated using online calculators that consider your age, gender, weight, height, and activity level.

Q2: What's a good caloric surplus for beginners?
A: 250-500 kcal/day is recommended for steady muscle gain with minimal fat.

Q3: How often should I adjust my calorie intake?
A: Reassess every 2-4 weeks based on weight changes and adjust as needed.

Q4: Should the surplus be the same every day?
A: You can vary slightly (higher on workout days, lower on rest days) but maintain the weekly average.

Q5: What if I'm not gaining weight?
A: Increase your surplus by 100-200 kcal/day and monitor for another 2 weeks.