GENERAL GAIN · LEAN BULK · LOCAL CALCULATION

Plan a calorie surplus without promising muscle gain.

Compare gradual surplus settings, see a protein planning range, and distribute the same weekly total across training and rest days.

01

Your inputs

Mifflin–St Jeor plus a documented activity estimate.

The 5–15% surplus settings and day pattern are Calorie Method heuristics, not validated muscle-gain prescriptions.

GENERAL GAIN OR LEAN BULK

A surplus supplies energy; it does not guarantee muscle.

Resistance training, recovery, protein, training status, genetics, and the size and duration of the surplus all influence body-composition outcomes.

Choose the mode for context, not certainty

General gradual gain shows a broader 1.4–2.0 g/kg protein planning range for exercising adults. Lean-bulk mode narrows the lower bound to 1.6 g/kg. The ISSN source supports the broader sports-protein context; Calorie Method’s narrowing is a transparent product choice.

Start conservatively and observe

Five, ten, and fifteen percent are comparison settings. More surplus does not necessarily produce muscle faster and can increase unwanted fat gain. Review multi-week averages for intake, body weight, training performance, and recovery before making a small adjustment.

Daily cycling is optional

The weekly pattern places slightly more energy on three illustrative training days and less on the other days while preserving the same total. It is an adherence and meal-planning option, not a claim of metabolic advantage.

Scope: This calculator is not for minors, pregnancy, breastfeeding, eating-disorder treatment, illness-related weight loss, medical nutrition therapy, or clinician-managed diets. Unintentional weight loss needs medical evaluation rather than a self-directed surplus calculator.

MONITORING

Evaluate more than scale weight

01

Use averages

Compare weekly average body weight under similar measurement conditions.

02

Track training

Record performance and recovery rather than assuming every weight increase is muscle.

03

Check intake quality

A calorie total cannot confirm vitamins, minerals, fiber, or dietary suitability.

04

Adjust slowly

Change one planning variable at a time after enough consistent observations.

Evidence boundaries

The page connects calculations to sources without presenting a position stand as proof of an exact personal surplus.

ISSN protein and exercise position stand

ISSN diets and body composition position stand

Mifflin et al. resting-energy equation

NEXT TOOLS

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