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🔢 Optimised for lean bulk

Calorie Calculator for Muscle Gain

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

🔢 Calorie Calculator

Calculate your daily total energy expenditure (TDEE)

🔢 Calorie Calculator

Calculate your daily total energy expenditure (TDEE)

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

Personalised recipes, weekly plan & tracking – instantly with NutriLumo Premium

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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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