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Calculate a Lean Bulk Surplus

Find the calorie surplus for building muscle without excess fat.

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Age

Weight (kg)

Height (cm)

Activity level

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

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A modest +250–500 surplus supports muscle growth while limiting fat gain.

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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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