Calcolatore Guadagno Massa Magra — Formula

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.

    Esempio Risolto

    A 170 lb person with a 2500 kcal TDEE doing a 10% surplus.

    1. Surplus = 2500 * 0.10 = 250 kcal
    2. Daily calories = 2500 + 250 = 2750 kcal
    3. Protein = 170 * 0.9 = 153 g/day
    4. Weekly surplus = 250 * 7 = 1750 kcal
    5. Monthly gain = 250 * 30 / 3500 = 2.1 lbs (mix of muscle and some fat)