Lean surplus · Free
TDEE Calculator for Muscle Gain
Muscle grows best in a small surplus — not a dirty bulk. This page finds maintenance first, then adds a controlled surplus so most of the gain is tissue, not just scale weight.
- +200–300
- kcal/day lean surplus
- 0.25–0.5%
- body weight gain / week
- 1.6–2.2 g
- protein per kg
- 2–4 kg
- realistic yearly muscle for intermediates
The context
Muscle-gain TDEE is maintenance plus a little
You cannot force-feed muscle. Extra calories beyond what training can use become fat. A lean surplus sits just above TDEE so recovery and progressive overload have fuel without a rapid waistline change.
If the scale climbs faster than about 0.5% of body weight per week for months, shrink the surplus. If lifts stall and the scale is flat for three weeks, nudge up 100–150 kcal.
Why the formula drifts
What actually drives muscle gain
Calories help. These decide whether they become muscle.
01
Progressive overload
If week-to-week load or reps are not climbing, the surplus has nowhere to go.
02
Protein distribution
Hit ~1.6–2.2 g/kg across 3–4 meals rather than one huge dinner.
03
Recovery sleep
Hard training in a surplus still fails on five hours of sleep.
04
Honest activity tier
Underestimating NEAT means you are not actually in a surplus.
05
Rate of gain
Fast scale jumps are mostly glycogen, water and fat — not new muscle.
06
Cardio dose
Keep conditioning, but do not outrun the surplus with endless easy miles.
Method
How this calculator gets to your number
Same Mifflin-St Jeor (or Katch-McArdle) engine as the homepage — with one extra step for this use case.
Run it with my numbers- 1
Resting burn (BMR)
Mifflin-St Jeor from age, sex, height and weight. Enter body fat and we switch to Katch-McArdle for leaner or muscular bodies.
- 2
Activity multiplier
Match the whole week — not your hardest training day. A one-tier mistake usually adds or subtracts 200–400 kcal.
- 3
Surplus sizing
A small, transparent adjustment for this page’s audience. We keep factors conservative so you can verify with a two-week weight average.
Pick a direction
Ways to run a gain phase
Choose based on how lean you want to stay.
Lean bulk
— —kcal / day
Best default. Slow scale rise, steady lifts, minimal fat regain.
Get my numberRecomp
— —kcal / day
Works best for novices or returning lifters. Track measurements, not only weight.
Get my numberMini-cut
— —kcal / day
Use when surplus fat gain gets uncomfortable, then resume the lean bulk.
Get my numberHighest return first
Habits for a clean gain
Keep the surplus intentional.
- #1
Log lifts weekly
The training log is the real progress chart in a bulk.
- #2
Waist check every 2 weeks
If the waist races ahead of strength, cut the surplus.
- #3
Keep steps from collapsing
Desk days still need a NEAT floor or “surplus” calories vanish into inactivity.
- #4
Plan the end date
8–16 week gain blocks beat perpetual dirty bulks.
FAQ
Questions about TDEE muscle gain
Short, direct answers. If yours is missing, ask and we will add it.
Ask a questionUsually 200–300 kcal for intermediates. Novices can use a bit more; advanced lifters often stay near +100–200.
Keep going
Related calculators & guides
Main TDEE calculator
Homepage tool — Mifflin-St Jeor with optional body fat.
TDEE for bulking
Larger surplus option for hardgainers.
TDEE for lifters
Strength-focused activity defaults.
Main TDEE calculator
Homepage calculator.
Two minutes