Bulking Calculator
Calculate calories needed for muscle gain.
Daily targets
About this tool
The bulking calculator turns your TDEE into a muscle-gain calorie target and estimates how fast you'll gain weight at that surplus. Enter your maintenance calories and target weekly gain rate, and it returns your daily calorie goal plus protein guidance for lean mass. It is built for anyone planning a structured lean bulk.
How to use it
- 1 Enter your TDEE (or let the tool estimate it from your stats).
- 2 Set your target weekly weight-gain rate (0.25 to 0.5% of bodyweight is standard for a lean bulk).
- 3 Read your daily calorie target and suggested protein intake.
- 4 Adjust if you're gaining too fast (excess fat) or too slow.
Frequently asked questions
What is a lean bulk and how big should the surplus be?
A lean bulk uses a small surplus of 200 to 400 calories above maintenance to maximize muscle gain and minimize fat gain. A larger surplus gains weight faster but most of the extra is fat, which you have to cut later.
How much protein do I need on a bulk?
About 0.8 to 1 gram per pound of bodyweight supports muscle growth in a surplus. More than that doesn't build extra muscle, so focus on total calories and training quality once protein is covered.
Educational use only — not medical advice. Results are estimates based on published formulas and models.