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Calorie Surplus Calculator
Daily calories to gain, with projected weekly gain for lean or standard bulks.
Results
- Daily calories
- 2,500 kcal
- Daily surplus
- +250 kcal
- Projected gain
- 0.23 kg (0.5 lb)/week
Surplus
Target = 2,250 + 250 = 2,500 kcal
A lean bulk limits fat gain; building 1 lb of muscle takes about 2,500–2,700 calories plus training.
A calorie surplus is eating above your TDEE to gain weight; 250–500 extra calories per day builds muscle with limited fat. A lean bulk sits at the lower end.
Enter your details and bulk style for a daily target and a projected weekly gain.
How to calculate a calorie surplus
To calculate a calorie surplus, add 250–500 calories to your TDEE and pair it with resistance training and high protein. A smaller surplus keeps the gain leaner.
Worked example: a 2,500-calorie TDEE plus 300 gives a 2,800-calorie lean-bulk target.
Frequently asked questions
About 250–500 calories above your TDEE per day, with enough protein and progressive resistance training.
Roughly 3,500 extra calories for a pound of body weight; a pound of pure muscle needs about 2,500–2,700 plus training.
Only if it is too large. A 250–500 calorie surplus with training adds mostly muscle; bigger surpluses add more fat.
Results are estimates based on population averages and are not medical advice. Consult a doctor or registered dietitian nutritionist (RDN) before making large changes to your diet, especially for deficits over 2 lb (0.9 kg) per week, during pregnancy or nursing, or for anyone under 18.