Nutrition planning

Lean bulk
calculator

Set a modest calorie surplus, monitor the trend, and adjust only when the data says your starting estimate needs it.

Daily target
Estimated weekly gain

This is a starting estimate, not a guarantee of muscle gain. Training experience, recovery, and actual maintenance calories meaningfully change the result.

Next: set macros for your surplus.

Why use a small surplus?

A modest surplus makes it easier to see whether your intake is supporting training without adding unnecessary body fat quickly. New lifters may make progress at maintenance; experienced lifters often need more patience, not simply more calories.

How to adjust a bulk

Compare a consistent weekly average, gym performance, and waist or clothing fit over two to three weeks. If weight is rising much faster than intended, reduce calories slightly. If nothing changes despite good adherence, increase by a small amount and reassess.

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Calculator outputs are estimates. Read the methods, sources, and limitations.