Loading the page...
Preparing tools and content for you. This usually takes a second.
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 your maintenance calories (TDEE), add a light, moderate, aggressive, or custom daily surplus, and optionally see a broad protein gram band from body weight (kg). Get TDEE first with our TDEE calculator.
Last updated: April 18, 2026
Coaching app or gym integration? Get a Quote
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). With your entered weight, a common protein band for muscle gain is about 125–172 g/day (1.6–2.2 g/kg)—not a prescription.
Target kcal / day
3000
Surplus
+400
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.
Light preset
~+250 kcal
Often used when you want slower weight gain and easier adherence.
Default for many
~+400 kcal
A common middle ground if recovery and training are on point.
Aggressive preset
~+600 kcal
Higher energy availability—monitor waist, lifts, and sleep, not only the scale.
Any add 0–2000
Flexible
Match a spreadsheet or dietitian target without forcing a preset label.
Calories do not lift
Program quality
Progressive overload and sleep matter as much as the surplus number.
Weight changes
Update monthly
As mass and steps change, maintenance moves—adjust targets accordingly.
Default: 2,600 kcal maintenance, moderate surplus → about 3000 kcal/day target and ~125–172 g protein (from weight).
We take your estimated maintenance intake and add a daily surplus from presets or your custom value. If you enter body weight in kilograms, we display a broad protein gram range (1.6–2.2 g/kg) commonly cited in sport nutrition education—not a prescription. Browse more fitness & lifestyle nutrition calculators on the hub.
target kcal ≈ maintenance kcal + surplus kcal
optional protein band (g/day) ≈ bodyweight (kg) × 1.6 to 2.2
Splitting macros next? Open the macro calculator.
Get Custom Calculator for Your PlatformShare it with anyone planning a lean bulk.
Suggested hashtags: #Bulk #Muscle #Nutrition #Fitness #Calculator