How many calories to bulk?
Lean bulk = controlled surplus, not overeating
Medical Disclaimer: This tool provides general educational estimates. Always consult your prescribing physician or healthcare provider before making medication changes or interpreting results from population-based models.
Frequently Asked Questions
200-500 cal above TDEE. A 300 cal surplus gains ~0.6 lbs/week, mostly muscle with proper training. Higher surpluses add more fat.
0.25-0.5 lbs/week is optimal for muscle with minimal fat gain. Beginners can gain faster. Gaining over 1 lb/week likely adds excess fat.
Lean bulk: controlled 200-300 cal surplus with quality food. Dirty bulk: eating everything in sight. Lean bulk builds the same muscle with far less fat gain.
1.6-2.2 g/kg body weight. For a 170 lb person: 123-170g daily. Protein is more important than total calories for muscle growth.
Methodology
BMR calculated using Mifflin-St Jeor equation. TDEE = BMR x activity factor (1.2-1.9). Bulking calories = TDEE + surplus (200-500 cal). Weight gain estimated at 3,500 cal per pound.
Bulking calories = TDEE + 200-500 cal surplus. A 170 lb male (moderate activity) needs roughly 2,700 TDEE + 300 surplus = 3,000 cal/day. Expected gain: 0.6 lbs/week. Aim for 1.6-2.2 g/kg protein. Lean bulk (300 cal surplus) builds similar muscle to dirty bulk but with less fat gain.
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