Loading...
A 500 calorie surplus means eating 500 more calories than your body burns each day. For most women, this is a 24% surplus and results in approximately 1 lbs of weight gain per week. With consistent training, expect a muscle-to-fat ratio of 1.5:1 to 2:1. 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 500 calorie surplus represents for different TDEE values:
| Your TDEE | Percentage Surplus | Surplus Level | Difficulty | Weekly Change |
|---|---|---|---|---|
| 1,600 cal | 31.3% | Aggressive Gain | Hard | 1 lbs/week |
| 1,800 cal | 27.8% | Aggressive Gain | Hard | 1 lbs/week |
| 2,000 cal | 25% | Aggressive Gain | Hard | 1 lbs/week |
| 2,200 cal | 22.7% | Aggressive Gain | Hard | 1 lbs/week |
The same 500 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 500 calorie surplus affects different people differently based on their TDEE. For someone with a 2119 calorie TDEE, this is a 24% surplus. For someone with a 3,000 calorie TDEE, it is only a 17% 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 500 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 5'5", 150 lb woman at moderate activity:
TDEE
2,122 cal
Percentage Surplus
24% Aggressive Gain
Daily Calories
2,622 cal
| Week | Weight | Body Fat % | Fat Mass | Lean Mass |
|---|---|---|---|---|
| Start | 150 lbs | 32% | 48 lbs | 102 lbs |
| Week 1 | 151 lbs | 32% | 48.4 lbs | 102.7 lbs |
| Week 2 | 152 lbs | 32% | 48.7 lbs | 103.3 lbs |
| Week 3 | 153 lbs | 32.1% | 49.1 lbs | 104 lbs |
| Week 4 | 154 lbs | 32.1% | 49.4 lbs | 104.6 lbs |
| Week 5 | 155 lbs | 32.1% | 49.8 lbs | 105.3 lbs |
| Week 6 | 156 lbs | 32.1% | 50.1 lbs | 105.9 lbs |
For the reference woman eating 2,622 calories per day:
2,622
Daily Calories
82g
Protein
378g
Carbs
87g
Fat
Men typically have higher TDEEs than women due to greater lean mass, which means a 500 calorie surplus represents a smaller percentage of their total expenditure. A 500 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 500 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 1.3 lbs per week, reduce your surplus by 100-150 calories. If you are gaining less than 0.7 lbs per week, increase by 100-150 calories. Also adjust every 4-6 weeks as your TDEE increases with weight gain. What was a 500 calorie surplus at the start may need to increase to 600-700 calories to maintain the same rate of gain.
Focus on whole foods: lean protein (chicken, fish, eggs, tofu), complex carbs (rice, oats, potatoes, bread), healthy fats (nuts, avocado, olive oil), and plenty of vegetables. Hit your protein target first (100-120g), then fill the rest with carbs and fats based on your calorie target. Track everything in a calorie counting app to ensure you hit your 500 calorie surplus consistently.
A 500 calorie surplus means eating 500 more calories than your body burns each day (your TDEE). For example, if your TDEE is 2119 calories, you would eat 2622 calories per day.
A 500 calorie surplus results in approximately 1 lbs per week. With consistent training, expect a muscle-to-fat ratio of 1.5:1 to 2:1.
It depends. A 500 calorie surplus is higher than needed for most women and will result in noticeable fat gain. Only use this if you are prioritizing maximum muscle growth in a short window and plan to cut afterward.
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.
Try FitCommit Free