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Lean Bulk Calculator
Calculate your optimal calorie surplus for lean muscle gains without excessive fat.
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Start Free TrialWhat is a Lean Bulk?
A lean bulk is a controlled calorie surplus (typically 200-500 calories above maintenance) designed to maximize muscle gain while minimizing fat accumulation. Unlike a "dirty bulk" with unlimited calories, a lean bulk requires careful tracking.
How Much Surplus Do You Need?
Research suggests beginners can build 1-1.5 lbs of muscle per month, while intermediates build 0.5-1 lb. A 200-300 calorie surplus is ideal for most people. Going higher leads to more fat gain without additional muscle.