Lean Mass Gain Rechner
Berechnen Sie calorie surplus und protein for lean muscle gain. Minimize fat accumulation mit the right surplus percentage.
Tägliche Kalorien
2,750 kcal
Daily Calories vs Body Weight
Formel
## How Lean Bulking Works ### Formula **Bulk Calories = TDEE x (1 + Surplus %)** ### Recommended Surplus - **Lean bulk**: 5-10% surplus (200-400 kcal/day) - **Standard bulk**: 10-20% surplus (400-800 kcal/day) A smaller surplus minimizes fat gain. Muscle can only be built so fast (roughly 0.5-1 lb per month for intermediates), so excess calories beyond what muscles can use get stored as fat. ### Protein Aim for 0.8-1.0 g per pound of body weight to support muscle protein synthesis.
Lösungsbeispiel
A 170 lb person with a 2500 kcal TDEE doing a 10% surplus.
- 01Surplus = 2500 * 0.10 = 250 kcal
- 02Daily calories = 2500 + 250 = 2750 kcal
- 03Protein = 170 * 0.9 = 153 g/day
- 04Weekly surplus = 250 * 7 = 1750 kcal
- 05Monthly gain = 250 * 30 / 3500 = 2.1 lbs (mix of muscle and some fat)
Häufig Gestellte Fragen
How fast can I gain muscle?
Beginners can gain 1-2 lbs of muscle per month, intermediates 0.5-1 lb, and advanced lifters 0.25-0.5 lb. These are rough upper limits with optimal training.
Will I gain fat while lean bulking?
Some fat gain is inevitable, but a small surplus (5-10%) minimizes it. Expect a roughly 1:1 muscle-to-fat ratio for intermediates.
How long should a lean bulk last?
Most people bulk for 3-6 months before a cutting phase. Stop when body fat gets uncomfortably high (typically 18-20% for men, 28-30% for women).
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