Lean Bulk Calculator
Calculate a lean bulk: maintenance calories plus a small surplus, weekly weight-gain target and protein goal. The social-media fav method, with real numbers.
About this tool
This lean bulk calculator turns the social-media method into real numbers: maintenance calories, a controlled surplus and the weekly weight gain to expect in kilograms.
The difference between a lean bulk and a dirty bulk is arithmetic — 200-400 extra calories rather than 1,000. Track weekly weight, adjust by 100-150 kcal when the trend drifts, and you keep visible abs while adding muscle.
FAQ
What is a lean bulk?
Eating slightly above maintenance (10-15% surplus) with high protein and hard training, so most of the weight gained is muscle rather than fat.
How fast should I gain?
0.25-0.5% of body weight per week. A 70 kg lifter targets 175-350 g per week — faster gains are mostly fat.
How much protein?
1.6-2.2 g per kg of body weight. Above 2.2 g offers no extra muscle benefit for most people.