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🔢 Optimised for lean bulk

Calorie Calculator for Muscle Gain

Calculate your optimal calorie surplus and macros for maximum muscle growth.

How Many Calories for Muscle Gain?

For muscle gain (lean bulk), we recommend a surplus of 200–400 kcal daily above your TDEE. Too high a surplus mainly leads to fat gain, not muscle. Beginners can use up to 500 kcal surplus; advanced trainees should stick to 200–300 kcal.

Which Macros Matter for Muscle Gain?

Protein: 1.6–2.2 g per kg body weight (muscle building block). Carbohydrates: 4–6 g/kg (energy for training and recovery). Fat: 0.8–1.2 g/kg (hormones, cell health). NutriLumo automatically calculates your individual macro targets.

How Long Until Visible Muscle Gain?

Beginners: 1–2 kg of muscle per month possible. Intermediate: 0.5–1 kg per month. After 2–3 years of training: 0.1–0.25 kg per month. Patience is key – muscle gain is a slow process.

Create a Meal Plan Based on Your Calories

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Frequently Asked Questions

How much protein do I need for muscle gain?+
1.6–2.2 g per kg body weight daily – distributed evenly across 4–5 meals for optimal muscle protein synthesis.
How many calories above TDEE for muscle gain?+
200–400 kcal for lean bulk (minimal fat gain). 300–500 kcal for faster gains with somewhat more fat.
Can I build muscle and lose fat at the same time?+
Only in specific situations: beginners, after long training breaks or with high body fat. For advanced trainees, a bulk/cut strategy is more effective.
Do I need to eat carbs to build muscle?+
Carbs are important for training performance and recovery, but not strictly necessary. Low-carb muscle gain is possible but suboptimal.

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