瘦体重增长计算器
使用此瘦体重增长计算器快速获得准确的计算结果。
每日热量
2,750 kcal
Daily Calories vs Body Weight
公式
## 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.
计算示例
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)
常见问题
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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