Calculate a Lean Bulk Surplus
Find the calorie surplus for building muscle without excess fat.
💡 Uses the Mifflin-St Jeor equation, the most accurate BMR formula for most people. TDEE multiplies BMR by your activity level. These are estimates — adjust based on real-world results over a few weeks. Not medical advice.
Muscle Gain tips
A modest +250–500 surplus supports muscle growth while limiting fat gain.
Protein matters most for building muscle — aim for ~1.6–2.2g per kg of bodyweight.
Gaining faster than ~0.25–0.5kg/week is mostly fat for most non-beginners.
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