TDEE & Mass Gain Calculator
TDEE & Mass Gain (Weight Gain) Calculator
Step 1: Calculate TDEE
Age
Sex
Male
Female
Height (cm)
Weight (kg)
Activity Level
Sedentary
Light (1-3 days/week)
Moderate (3-5 days/week)
Active (6-7 days/week)
Very Active (twice per day)
Step 2: Choose Surplus
Training Status
Novice
Intermediate
Advanced
Surplus Aggressiveness
Daily Surplus:
300 kcal
Let TDEE rise slightly as bodyweight increases
(Conservative: ~2% per +5 kg; keeps projections realistic.)
Step 3: Set Target
Target Weight (kg)
Projection