LibraTool logoLibraTool
🍎
💪

Calculate a Lean Bulk Surplus

Find the calorie surplus for building muscle without excess fat.

Δεν απαιτείται σύνδεση
Maintenance (TDEE)
2,556
calories/day · BMR 1,649
Lose weight
2,056
Mild loss
2,306
Maintain
2,556
Mild gain
2,806
Gain weight
3,056
Lose weight (−0.5kg/wk)
2,056 cal
Mild loss (−0.25kg/wk)
2,306 cal
Mild gain (+0.25kg/wk)
2,806 cal
Gain weight (+0.5kg/wk)
3,056 cal

💡 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.

Πώς λειτουργεί

1
Εισαγωγή
Enter your data into the tool above. Everything stays local to your browser.
2
Επεξεργασία
The tool processes your data instantly in your browser using JavaScript. No server, no waiting.
3
Λήψη
Get your result instantly. Nothing is stored after you leave the page — complete privacy.

Γιατί να χρησιμοποιήσετε το δικό μας;

✓Εντελώς δωρεάν — χωρίς κρυφό κόστος, ποτέ
✓Δεν απαιτείται λογαριασμός, email ή σύνδεση
✓Τα αρχεία δεν εγκαταλείπουν ποτέ τη συσκευή σας
✓Χωρίς κανένα όριο μεγέθους αρχείου
✓Χωρίς υδατόσημα σε κανένα αποτέλεσμα

Also check out…

📉

Find Your Calorie Deficit for Weight Loss

Work out how many calories to eat to lose weight a

⚖️

Find Your Maintenance Calories (TDEE)

Estimate the calories that keep your weight stable

🔥

Calculate Your BMR

Find your basal metabolic rate — the calories you

🍽️

Set a Calorie Target for Meal Planning

Get a daily calorie number to plan meals and porti

Συχνές ερωτήσεις

Back to Calorie & TDEE Calculator