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