Bulking TDEE tool
Estimate maintenance calories, choose a surplus, and get macros for a leaner muscle-gain phase.
Use age, sex, height, weight, activity, and surplus style to calculate TDEE and a realistic bulking target.
Muscle gain needs enough calories to support training and recovery. Too small of a surplus can make progress slow; too large of a surplus often adds unnecessary fat.
TDEE is the estimated maintenance line. A lean bulk usually starts modestly above that line, then adjusts based on strength, body weight trend, and visual changes.
A lean surplus is best when you want slower weight gain and less fat gain. A moderate surplus fits many lifters who want performance and visible progress. An aggressive surplus is usually better for hardgainers or short phases where extra fat gain is acceptable.
If you are already gaining weight faster than planned, reduce calories. If weight and gym performance are flat for several weeks, increase slightly.
Protein should be high enough to support muscle repair, but more is not always better once the target is met. Carbs often help training volume, while fats support food preference and calorie density.
Calorieo helps you log repeat meals, protein foods, shakes, restaurant meals, and snacks so the surplus is intentional instead of accidental.
Many lifters start around 150 to 350 calories above TDEE for a lean bulk. Hardgainers may need more, but adjust based on weekly weight trends.
A common lean-bulk target is roughly 0.25 to 0.5 percent of body weight per week. Faster can work, but often increases fat gain.
Yes. It is a practical starting point for muscle gain, but advanced athletes may want coach-specific macros and tighter tracking.
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