TDEE Calculator For Muscle Gain
Find the daily calorie target for a lean bulk. Built on the Mifflin-St Jeor formula, with macro splits tuned to fuel training and minimize fat gain.
Your Stats
Enter your stats to see your TDEE and macro targets.
What is a Muscle Gain TDEE?
Your muscle gain TDEE is your daily calorie burn plus a small surplus. The extra fuel gives your body what it needs to repair training damage and build new muscle. Pair it with serious lifting and the result is real lean mass instead of just heavier on the scale.
The sweet spot for most lifters is 10 to 15 percent above TDEE. That builds muscle at the fastest natural rate without adding more fat than necessary.
- • Mini bulk: 5 to 10 percent above TDEE, slowest fat gain
- • Lean bulk: 10 to 15 percent above TDEE, the standard target
- • Aggressive bulk: 15 to 20 percent above TDEE, beginners only
- • Protein: 1.6 to 2.2 g per kg of body weight
How We Calculate Your Bulk Calories
We start with your TDEE from Mifflin-St Jeor, then apply your chosen surplus and split the result into macros that fuel training.
Calculate TDEE
BMR multiplied by your activity multiplier. This is your daily maintenance burn.
Add Your Surplus
We add calories on top of TDEE. The default gain goal adds about 300 calories per day, which fits most lean bulkers.
Split into Macros
Protein scales with body weight. Carbs go up to fuel training. Fat covers hormones and the rest of your daily calories.
Factors That Affect Muscle Gain
Calorie surplus matters, but these levers decide how much of the gain is actually muscle.
Training Stimulus
Without a hard, progressive lifting program, extra calories just add fat. Train for size before you eat for it.
Protein Intake
Hit 1.6 to 2.2 g per kg every day. Spread it across 3 to 5 meals for the best muscle protein synthesis response.
Surplus Size
Bigger surpluses do not build more muscle past a point. They just add more fat. Keep it small and steady.
Training Experience
Beginners can gain 1 to 2 pounds of muscle per month. Intermediates closer to 0.5. Advanced lifters fight for ounces.
Food Quality
Whole foods make a surplus easy to sustain without bloating. Mostly junk food bulks tend to spike fat gain.
Sleep and Recovery
Muscle is built between sessions. 7 to 9 hours of sleep beats any pre workout supplement for long term gains.
Tips for a Clean Lean Bulk
- 1
Start Small
A 200 to 300 calorie surplus is enough for most lifters. You can always add more if the scale stalls.
- 2
Track 7 Day Weight Averages
Daily swings hide the trend. Weekly averages tell you if the surplus is the right size.
- 3
Eat 3 to 5 Protein Meals
Spreading protein across the day beats stacking it all into one or two meals.
- 4
Run 12 to 16 Week Blocks
Bulks need time to work. Switching back and forth every few weeks rarely builds much.
- 5
Lift Heavy, Track Progression
Strength on the main lifts is the clearest signal that the surplus is being used to build muscle.
- 6
End with a Cut
Plan a 6 to 10 week mini cut after the bulk to clean off any extra fat. The result looks bigger and harder than the bulk alone.
TDEE For Muscle Gain FAQ
Quick answers to the questions people ask most.