To go from 76 kg to 90 kg, the needed calorie surplus is roughly 14 kg of body mass multiplied by about 7,700 kcal per kg, which comes out to about 107,800 kcal total.

That means:

  • About 108,000 kcal extra overall.
  • If you want to gain at around 0.25 kg per week , that’s roughly 1,925 kcal extra per week , or about 275 kcal extra per day.
  • If you want a faster gain of 0.5 kg per week , that’s roughly 3,850 kcal extra per week , or about 550 kcal extra per day.

What this means in practice

A man who is 182 cm tall still needs a full maintenance-calorie estimate first, because height alone does not determine maintenance needs; activity level, age, and body composition matter too. Once you know maintenance, you add a surplus on top of it, and the surplus size controls how fast the weight comes on.

For example, if maintenance were 2,700 kcal/day, then:

  • A lean bulk target might be around 2,950 to 3,000 kcal/day.
  • A faster bulk target might be around 3,200 to 3,300 kcal/day.
    Those are examples, not exact prescriptions, because actual maintenance can differ a lot.

Practical note

If the goal is mostly muscle, a smaller surplus is usually better than a huge one, because faster weight gain tends to increase fat gain too. A controlled pace is generally easier to manage than trying to force the scale up quickly.

TL;DR: To gain from 76 kg to 90 kg , plan for about 108,000 extra kcal total , then divide that into a daily surplus based on how fast you want to gain.