Find the calories and protein you need to build muscle without piling on fat. The calculator works out your maintenance (TDEE) and adds a controlled surplus — +250 for a lean bulk, +500 for a standard bulk — plus your daily protein target.
📌 This is an estimate based on the Mifflin-St Jeor equation, accurate to within about ±10% for most adults. Individual metabolism, body composition and medical conditions can shift real needs. Calorie targets below 1,200/day are not shown — consult a professional before aggressive deficits.
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Why a small surplus wins
Muscle growth has a speed limit set by training experience and recovery — roughly 1–2 pounds per month for beginners and half that for intermediates. Calories beyond what that growth requires are stored as fat, which is why a +250 surplus builds nearly as much muscle as +500 while gaining visibly less fat. The price is patience: a lean bulk phase typically runs 4–6 months before a short cut.
Pair the calories with 0.7–1 g of protein per pound of bodyweight, progressive overload in training, and 7–9 hours of sleep. Use the macro calculator to split your surplus into protein, carbs and fat, the body fat calculator to decide whether to bulk or cut first, and the TDEE calculator for the full activity-level breakdown.
Frequently asked questions
A lean bulk uses a controlled surplus of about 250 calories above your TDEE — enough to support roughly half a pound of gain per week with most of it as muscle. A standard bulk at +500 doubles the rate but adds noticeably more fat. The calculator shows both numbers from your stats.
Research supports 0.7–1 gram of protein per pound of bodyweight per day (1.6–2.2 g/kg) for maximizing muscle growth. More than that has no proven extra benefit for muscle gain. The calculator shows your personal gram range; spread it over 3–5 meals.
Naturally, beginners can gain roughly 1–2 pounds of muscle per month, intermediates about 0.5–1, and advanced lifters less. Weight gained faster than that is mostly fat and water. This is why experienced lifters bulk on the smaller +250 surplus — the muscle-building rate is the bottleneck, not calories.
The common guideline: cut first if you are above roughly 18–20% body fat (men) or 28–30% (women), otherwise bulk. Bulking at a high body fat worsens insulin sensitivity and lengthens the eventual cut. Our body fat calculator can give you an estimate to decide from.
Track your weekly average weight for two to three weeks. If it is flat, your real maintenance is higher than estimated — add 150–200 calories and re-measure. Hard-gainers often underestimate daily activity and unconsciously move less or more as intake changes.