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Calculate a Lean Bulk Surplus

Find the calorie surplus for building muscle without excess fat.

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Maintenance (TDEE)
2,556
calories/day Β· BMR 1,649
Lose weight
2,056
Mild loss
2,306
Maintain
2,556
Mild gain
2,806
Gain weight
3,056
Lose weight (βˆ’0.5kg/wk)
2,056 cal
Mild loss (βˆ’0.25kg/wk)
2,306 cal
Mild gain (+0.25kg/wk)
2,806 cal
Gain weight (+0.5kg/wk)
3,056 cal

πŸ’‘ Uses the Mifflin-St Jeor equation, the most accurate BMR formula for most people. TDEE multiplies BMR by your activity level. These are estimates β€” adjust based on real-world results over a few weeks. Not medical advice.

Muscle Gain tips

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A modest +250–500 surplus supports muscle growth while limiting fat gain.

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Protein matters most for building muscle β€” aim for ~1.6–2.2g per kg of bodyweight.

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Gaining faster than ~0.25–0.5kg/week is mostly fat for most non-beginners.

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