Lean Mass Gain Calculator
Calculate the calorie surplus and protein needed for lean muscle gain with minimal fat accumulation.
lbs
kcal
%
Daily Calories
2,750 kcal
Protein Target153 g/day
Weekly Surplus1,750 kcal
Est. Monthly Gain2.1 lbs
Daily Calories vs Body Weight
How Lean Bulking Works
Formula
Bulk Calories = TDEE x (1 + Surplus %)
Recommended Surplus
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.
Example Calculation
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)
Frequently Asked Questions
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