1. What is TDEE + 300?

The TDEE + 300 method calculates daily calorie intake needed for gradual weight gain by adding a 300 kcal surplus to your Total Daily Energy Expenditure (TDEE). This creates a moderate caloric surplus for steady muscle growth with minimal fat gain.

2. How Does the Calculator Work?

The calculator uses a simple formula:

Where:

• \( TDEE \) — Total Daily Energy Expenditure (your maintenance calories)
• \( 300 \) — Recommended caloric surplus for weight gain

Explanation: Adding 300 kcal to your TDEE creates a small surplus that typically results in gaining about 0.5-1 pound per week.

3. Importance of Caloric Surplus

Details: A controlled surplus is essential for healthy weight gain. Too large a surplus leads to excessive fat gain, while too small may not support muscle growth.

4. Using the Calculator

Tips: Enter your accurately calculated TDEE. If unsure, use a TDEE calculator first. The 300 kcal surplus is a general recommendation - adjust based on your progress.

5. Frequently Asked Questions (FAQ)

Q1: Why 300 kcal surplus?
A: 300 kcal provides a moderate surplus that typically results in 0.5-1 lb (0.2-0.5 kg) of weight gain per week, mostly lean mass with proper training.

Q2: Should everyone use 300 kcal surplus?
A: Beginners or underweight individuals may need more (500 kcal), while those prone to fat gain may need less (200 kcal).

Q3: How accurate is this calculation?
A: It's an estimate. Individual responses vary based on metabolism, activity changes, and nutrient partitioning.

Q4: When should I adjust my calories?
A: Monitor progress weekly. If not gaining ~0.5 lb/week after 2-3 weeks, increase surplus by 100-200 kcal.

Q5: What if I'm gaining too much fat?
A: Reduce surplus to 200 kcal and ensure proper resistance training and protein intake (0.7-1g per lb of body weight).