Calorie Surplus Calculator
Lean bulk and standard bulk targets for muscle gain.
Weekly gain unit
| Pace | % above TDEE | Daily Calories | Weekly Gain |
|---|---|---|---|
| Lean bulk | +7% | – | – |
| Standard bulk | +15% | – | – |
Lean Bulk vs. Standard Bulk
A lean bulk (+7% above TDEE) minimizes fat gain but builds muscle more slowly. A standard bulk (+15%) accelerates muscle growth at the cost of some additional fat gain, since muscle protein synthesis has a biological ceiling regardless of surplus size.
Pairing either surplus with adequate protein and resistance training drives the actual muscle-building response — the surplus alone doesn't build muscle.
Frequently Asked Questions
Which bulk pace should I choose?
Lean bulk suits most people; standard bulk suits those prioritizing speed of muscle gain over fat gain.
Will I gain fat during a surplus?
Some fat gain is normal and expected. Lean bulk paces minimize but don't eliminate it.