TDEE & Surplus Calorie Calculator
Calculate your daily energy expenditure and discover target numbers for a controlled caloric surplus.
Calculated Results
Energy level to stay exact weight
Build muscle, minimize fat gain
For lifters who struggle to gain weight
Why Caloric Surplus Matters for Muscle Growth
In order to trigger hypertrophy and synthesize new muscle tissue, your body requires more energy than it consumes. This is called a caloric surplus[1]. However, simply "dirty bulking" (eating without boundaries) leads to excessive fat deposition.
Nulls Tracker calculations are based on the industry-standard **Mifflin-St Jeor formula**[2], adjusted for active resistance training. A clean surplus of +300 calories[3] provides ample raw building blocks for muscle synthesis while keeping fat accumulation to a minimum.
Scientific References
- Slater, G. J., et al. (2019). Is an Energy Surplus Required for Skeletal Muscle Hypertrophy in Resistance-Trained Individuals? Frontiers in Nutrition, 6, 131.
- Mifflin, M. D., St Jeor, S. T., et al. (1990). A new predictive equation for resting energy expenditure in healthy individuals. The American Journal of Clinical Nutrition, 51(2), 241-247.
- Iraki, J., Fitschen, P., et al. (2019). Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review. Sports, 7(7), 154.