Nutrition
Lean Bulk Calculator
Estimate a controlled calorie surplus and weekly rate of gain for lean bulking.
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A conservative lean bulk usually starts around 10 to 20 percent above maintenance calories.
Method and limitations
A conservative lean bulk usually starts around 10 to 20 percent above maintenance calories. The exact method can differ between organisations, sports and populations, so use this page as a transparent starting point rather than a final decision.
For current standards, check the official governing body or competition notice. Keep a record of your inputs so you can compare changes over time under consistent conditions.
Frequently Asked Questions
Disclaimer: This calculator is for general education and fitness planning only. It does not provide medical advice or guarantee eligibility. Read the full disclaimer.