How Many Calories Should You Eat in a Surplus?
Jinesh Dabhi
(@mr__j__d_)Jinesh trains and competes as a 200m sprinter and physique athlete, with results at university and All-India Inter-University level competitions. He writes WorkoutWala's gym, sprint, and diet content from hands-on training experience — using AI research tools to move faster, with every claim checked against peer-reviewed sports science before it's published.
A controlled surplus of 200-300 calories above your TDEE is the sweet spot — enough to build muscle, not so much that you store excess as fat.
Step 1: Calculate Your TDEE
The simplest method: eat at a consistent calorie level for 2-3 weeks while maintaining your current weight. If your weight stays stable, that calorie level is your maintenance.
Step 2: Add the Surplus
Once you have your maintenance calories, add 200-300 calories. For a 70kg athlete with a TDEE of 2,800 calories, that means eating 3,000-3,100 calories per day.
Step 3: Track Progress Accurately
Weigh yourself every morning after using the toilet and before eating. At the end of each week, calculate the average. Day-to-day fluctuations from water, sodium, and glycogen can swing the scale by 1-2kg.
The Mistake of Guessing
The most common error is athletes who "just eat more" without tracking anything. Without data, you are guessing — and guessing produces inconsistent results.
Key Takeaways
- Calculate TDEE by eating at a consistent level for 2-3 weeks and observing weight stability.
- Add 200-300 calories above maintenance for a controlled surplus that builds muscle without excessive fat gain.
- Weigh daily, average weekly, and use progress photos every 2-4 weeks.
- Target 0.25-0.5kg of gain per month; adjust surplus by 100-150 calories if the rate is too fast or too slow.