Lean Bulk Calculator
Calculate your daily calorie and protein targets for lean muscle gain.
Minimize fat gain while maximizing muscle growth.
Lean Bulk Targets
Lean bulking uses a modest calorie surplus to build muscle while minimizing fat gain.
Bulk Calories = TDEE + Surplus
Step 1: Calculate BMR (Mifflin-St Jeor equation)
Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161 + 166
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
Step 2: Apply activity multiplier for TDEE
| Activity Level | Multiplier |
|---|---|
| Sedentary (desk job) | 1.2 |
| Lightly active (1–3 days/week) | 1.375 |
| Moderately active (3–5 days/week) | 1.55 |
| Very active (6–7 days/week) | 1.725 |
Step 3: Add surplus
- Conservative lean bulk: +200–300 cal/day (~0.25 lb/week gain)
- Standard lean bulk: +300–500 cal/day (~0.5 lb/week gain)
Protein target: 0.8–1.0 g per pound of body weight (1.8–2.2 g per kg).