TDEE Calculator for Bulking & Muscle Gain
Building muscle requires eating above your TDEE, but the size of your surplus determines whether you gain mostly muscle or mostly fat. Research shows a modest 10-20% surplus maximizes the muscle-to-fat gain ratio for most natural lifters.
Key Facts: TDEE Calculator for Bulking
- ✓Optimal surplus: 200-500 calories above TDEE
- ✓Beginners can gain 0.5-1kg muscle/month; intermediates 0.25-0.5kg
- ✓Protein needs: 1.6-2.2g/kg bodyweight for muscle synthesis
- ✓Carbs fuel training performance and support recovery
Special Considerations for Bulking
- ⚡Lean bulking (10-15% surplus) minimizes fat gain
- ⚡Training volume and progressive overload matter more than huge surpluses
- ⚡Sleep 7-9 hours — growth hormone peaks during deep sleep
- ⚡Track body measurements and strength gains, not just scale weight
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Medical Disclaimer: This calculator provides estimates based on population-level research formulas. Individual results may vary. Consult a healthcare professional before starting any diet or exercise program. This tool is not a substitute for professional medical advice.