Lean Bulk Calculator
Enter your stats to get your daily calorie surplus and protein target for muscle gain — the same bulking calculator and macro math BulkChamps runs at signup, sized to your lifting experience so the bulk stays lean, not dirty.
SEX
AGE
WEIGHT (LBS)
HEIGHT
ft
in
ACTIVITY LEVEL
Sedentary
Desk job, little to no exercise
Lightly active
Light exercise 1-3 days/week
Moderately active
Moderate exercise 3-5 days/week
Very active
Hard training 6-7 days/week
LIFTING EXPERIENCE
None
Haven't started lifting yet
Beginner
Lifting for a year or less
Intermediate
Lifting for 1-4 years
Advanced
Lifting for 4+ years
DAILY CALORIES
3203
kcal / day
DAILY PROTEIN
162
grams / day
Maintenance (TDEE) is about 2753 kcal/day. We add a +450 kcal surplus sized to your lifting experience to keep the bulk lean, and set protein at 0.9g per lb of bodyweight.
Want the research behind this math?
Every formula here — BMR, TDEE, surplus sizing, and protein needs — is cited with sources on the methodology page.
See the sources →
Bulking Calculator FAQ
How many calories should I eat to bulk?
Most lifters do best adding 200–500 calories a day on top of maintenance (TDEE). Beginners lean toward the higher end since new lifters convert more of a surplus into muscle, while advanced lifters need a tighter surplus to avoid gaining mostly fat. Enter your stats above for your exact number.
What's a good calorie surplus for a lean bulk?
A lean bulk targets the smaller end of that range — roughly 200-350 calories over maintenance — to add muscle while keeping fat gain minimal. It's slower than a dirty bulk, but you finish with a better ratio of muscle to fat.
How much protein do I need to build muscle?
Aim for 0.8-1.0g of protein per pound of bodyweight per day (about 1.6-2.2g/kg) — the range shown to support muscle growth in people who lift, per the International Society of Sports Nutrition. This calculator uses the midpoint, 0.9g/lb.
How is TDEE calculated?
TDEE (Total Daily Energy Expenditure) starts with your BMR — the calories you'd burn at rest, estimated with the Mifflin-St Jeor equation — multiplied by an activity factor from 1.2 (sedentary) to 1.725 (very active) based on how much you train and move.