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A 200 calorie surplus means eating 200 more calories than your body burns each day. For most men, this is a 8% surplus and results in approximately 0.4 lbs of weight gain per week. With consistent training, expect a muscle-to-fat ratio of 2:1 to 3:1. Your exact results depend on your TDEE and training consistency.
Last updated: February 8, 2026
The percentage surplus depends on your TDEE. Here is what a 200 calorie surplus represents for different TDEE values:
| Your TDEE | Percentage Surplus | Surplus Level | Difficulty | Weekly Change |
|---|---|---|---|---|
| 2,200 cal | 9.1% | Aggressive Gain | Hard | 0.4 lbs/week |
| 2,500 cal | 8% | Moderate Gain | Moderate | 0.4 lbs/week |
| 2,800 cal | 7.1% | Moderate Gain | Moderate | 0.4 lbs/week |
| 3,000 cal | 6.7% | Moderate Gain | Moderate | 0.4 lbs/week |
The same 200 calorie surplus has a different impact depending on your metabolic rate. Someone with a higher TDEE can handle this more easily than someone with a lower TDEE.
A 200 calorie surplus affects different people differently based on their TDEE. For someone with a 2632 calorie TDEE, this is a 8% surplus. For someone with a 3,000 calorie TDEE, it is only a 7% surplus. The percentage determines your muscle-to-fat gain ratio. Smaller percentages (5-8%) favor lean muscle gains. Larger percentages (10-12%) result in faster total weight gain but with more fat.
Your TDEE (Total Daily Energy Expenditure) is the number of calories your body burns in a day. It determines what a 200 calorie surplus actually means for you. Someone with a higher TDEE can handle a larger absolute calorie surplus without it being too aggressive. Someone with a lower TDEE needs to be more careful. Use FitCommit to calculate your exact TDEE based on your lean mass (measured via AI body scan) instead of relying on generic online calculators that only use weight and height.
Based on a 5'10", 180 lb man at moderate activity:
TDEE
2,624 cal
Percentage Surplus
8% Moderate Gain
Daily Calories
2,824 cal
| Week | Weight | Body Fat % | Fat Mass | Lean Mass |
|---|---|---|---|---|
| Start | 180 lbs | 25% | 45 lbs | 135 lbs |
| Week 2 | 180.8 lbs | 25% | 45.3 lbs | 135.5 lbs |
| Week 4 | 181.6 lbs | 25.1% | 45.6 lbs | 136 lbs |
| Week 6 | 182.4 lbs | 25.1% | 45.8 lbs | 136.6 lbs |
| Week 8 | 183.2 lbs | 25.2% | 46.1 lbs | 137.1 lbs |
| Week 10 | 184 lbs | 25.2% | 46.4 lbs | 137.6 lbs |
For the reference man eating 2,824 calories per day:
2,824
Daily Calories
108g
Protein
387g
Carbs
94g
Fat
Men typically have higher TDEEs than women due to greater lean mass, which means a 200 calorie surplus represents a smaller percentage of their total expenditure. A 200 calorie surplus might be a 5-8% surplus for a 180 lb man but a 10-12% surplus for a 150 lb woman. Men also build muscle faster due to higher testosterone levels, resulting in better muscle-to-fat ratios at the same surplus percentage. Women can still build significant muscle with a 200 calorie surplus, but should expect slightly more fat gain relative to muscle compared to men.
Adjust your calorie target if weight gain is too fast or too slow. If you are gaining more than 0.5 lbs per week, reduce your surplus by 100-150 calories. If you are gaining less than 0.3 lbs per week, increase by 100-150 calories. Also adjust every 4-6 weeks as your TDEE increases with weight gain. What was a 200 calorie surplus at the start may need to increase to 300-400 calories to maintain the same rate of gain.
A 200 calorie surplus means eating 200 more calories than your body burns each day (your TDEE). For example, if your TDEE is 2632 calories, you would eat 2824 calories per day.
A 200 calorie surplus results in approximately 0.4 lbs per week. With consistent training, expect a muscle-to-fat ratio of 2:1 to 3:1.
No. A 200 calorie surplus is moderate and results in mostly lean muscle gain with minimal fat when training is consistent.
It depends on your TDEE. For a 5'10", 180 lb man at moderate activity (TDEE ~2632 cal), a 200 calorie surplus is approximately 8%. For someone with a higher TDEE, it is a smaller percentage. For someone with a lower TDEE, it is a larger percentage.
Stop guessing your TDEE based on generic calculators. FitCommit calculates your exact metabolic rate using your lean mass measured via AI body scan from your phone camera. Get personalized calorie targets in 60 seconds. Free 7-day trial.
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