Calculate how many extra calories you need to eat to gain weight and build muscle based on your TDEE and desired surplus percentage.
Enter your values below
How this calculator works
Calorie surplus is calculated by increasing your TDEE by a percentage. A lean bulk of 10-20% surplus promotes muscle gain while minimizing fat accumulation.
Common questions about this calculator
Nutritional recommendations are based on general guidelines. Individual needs may vary based on health conditions. Consult a dietitian for personalized advice.
