What is a calorie surplus?

Eating more calories than you burn. The extra energy fuels muscle growth when combined with resistance training.

How big should my surplus be?

Lean bulk: +250 cal. Moderate: +500 cal. Aggressive: +750 cal. Beginners can use smaller surpluses effectively.

How long should I bulk?

Typically 3-6 months. If body fat exceeds 18-20% (men) or 28-30% (women), transition to maintenance or a cut.

Calorie Surplus Calculator

Find your optimal surplus for muscle building

See three surplus levels (lean +250, moderate +500, aggressive +750) above your TDEE. Choose the right balance between muscle gain speed and minimizing fat gain.

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How It Works

Upload Your Photo

Take or upload a photo for AI-powered body analysis.

AI Analyzes Your Photo

Our AI estimates body composition using visual analysis technology.

Get Your Results

Receive calculated results with detailed breakdown and recommendations.

Surplus vs Deficit

Use a surplus to gain muscle, a deficit to lose fat. Most people alternate: bulk for 3-6 months, then cut for 2-3 months. Your TDEE is the starting point for both.

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