Loading calculators...
Fetching calculator categories and tools for this section.
Preparing tools and content for you. This usually takes a second.
Fetching calculator categories and tools for this section.
Free muscle-building surplus planner: start from maintenance (TDEE), add light (+250), moderate (+400), aggressive (+600), or custom kcal/day, and see target intake plus a rough weekly gain pace.
Last updated: May 25, 2026
Need maintenance first? TDEE calculator
Use your best estimate; our TDEE calculator can help if you do not have one yet.
Used only for a broad protein gram band (1.6–2.2 g/kg)—leave blank if you prefer.
Plan
Target ≈ 3000 kcal/day: maintenance 2600 + moderate (~400 kcal) surplus (400 kcal, ~+0.8 lb/week). Protein band for muscle gain context: about 125–172 g/day (1.6–2.2 g/kg at 78 kg)—not a prescription.
Target kcal / day
3000
Surplus
+400
Rough weekly gain (3,500 kcal ≈ 1 lb)
~+0.8 lb/week (0.36 kg)
Protein band (optional rule of thumb)
~125–172 g/day
Not medical advice. Eating disorders, diabetes, kidney disease, and medications need individualized nutrition care from licensed professionals.
3000
2600 maintenance + 400 surplus
+0.8 lb
0.36 kg/week · 3500 kcal ≈ 1 lb
125–172 g
1.6–2.2 g/kg at 78 kg
Light +250
2850 kcal
~+0.5 lb/wk
Moderate +400
3000 kcal
~+0.8 lb/wk
Aggressive +600
3200 kcal
~+1.2 lb/wk
| Preset | Daily surplus | ~lb/week | Note |
|---|---|---|---|
| Light | +250 kcal | +0.5 | Lean bulk; ~0.5 lb/week rule-of-thumb if surplus is real |
| Moderate | +400 kcal | +0.8 | Common default; balance muscle gain vs fat gain |
| Aggressive | +600 kcal | +1.2 | Hardgainers or short blocks; monitor waist and lifts |
| Surplus kcal/day | ~lb/week | Note |
|---|---|---|
| +200 | +0.4 | Very slow gain; near maintenance for advanced lifters |
| +250 | +0.5 | Light preset |
| +400 | +0.8 | Moderate preset; ~2,800 kcal/week ≈ 0.8 lb |
| +500 | +1 | Between moderate and aggressive |
| +600 | +1.2 | Aggressive preset; faster scale rise |
| +800 | +1.6 | Often excess fat; rarely needed for muscle alone |
| g/kg body weight | Context |
|---|---|
| 1.6–2.2 | Band shown when weight (kg) is entered — sport nutrition education range |
| 1.2–1.6 | Lower end sometimes cited for sedentary adults at maintenance |
| 2.2–2.4+ | Some lean lifters in surplus; individualized |
target kcal ≈ maintenance kcal + surplus kcalweekly gain (lb) ≈ (surplus × 7) ÷ 3500protein (g) ≈ bodyweight (kg) × 1.6 to 2.2Target: 3000 kcal/day (+400)
Pace: ~+0.8 lb/week
Protein: 125–172 g
Target: 2650 kcal/day (+250)
Pace: ~+0.5 lb/week
Protein: 112–154 g
Target: 3600 kcal/day (+600)
Pace: ~+1.2 lb/week
Protein: 131–180 g
Target: 3150 kcal/day (+350)
Pace: ~+0.7 lb/week
Protein: 120–165 g
1. Maintenance 2,400 kcal + moderate surplus 400 = target 2650 kcal/day.
2. Weekly pace: +400 × 7 = 2,800 kcal ÷ 3500 ≈ +0.5 lb/week if surplus is real.
3. At 70 kg: protein ≈ 112–154 g; enter remaining 2650 kcal in macro calculator.
4. If waist rises faster than lifts for 3 weeks, switch to light (+250) before cutting training.
Planning a lean bulk block? Send the link for aligned surplus math.
Suggested hashtags: #LeanBulk #Muscle #Nutrition #Hypertrophy #Calculator