Lean Bulk Surplus Calculator
A lean bulk means eating a small calorie surplus so you gain muscle slowly while keeping fat gain low. Enter your maintenance calories to get a daily target, expected weekly gain and a protein range matched to your body weight.
Enter your details above and the result will appear here.
How to use
- Enter your maintenance calories (for example from a TDEE calculator).
- Enter your body weight and choose a surplus size.
- Read your daily target, expected weekly gain and protein guide.
Note
Expected gain uses the approximation that 1 kg of body tissue change corresponds to about 7,700 kcal of surplus; real muscle gain is slower than pure energy math, especially for experienced lifters. Protein guide uses 1.6 to 2.2 g per kg, the widely published muscle-gain range. Estimate only — not medical advice.