Bulking Calculator: Lean Gain Rate and Surplus

Bulking calculator: weekly gain and calorie surplus

Short answer

A 2019 review of off-season bodybuilding nutrition suggests novice and intermediate lifters gain about 0.25–0.5% of body weight a week on 10–20% more calories than maintenance, and advanced lifters about 0.25% a week on 5–10% more. For a 75 kg (165 lb) beginner maintaining on 2,600 kcal, that is 0.19–0.38 kg a week on an extra 260–520 kcal a day.

Last reviewed 28 October 20261 published sourcesNot medical advice

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Bulking calculator

Weekly gain and calorie surplus from Iraki et al. (2019), a review of off-season nutrition for bodybuilders.

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Off-season targets from Iraki et al. (2019), Table 1
Target	Novice or intermediate	Advanced
Weekly weight gain	~0.25–0.5% of body weight	~0.25% of body weight
Calories	+10–20% above maintenance	+5–10% above maintenance

Target

Novice or intermediate

Advanced

Weekly weight gain

~0.25–0.5% of body weight

~0.25% of body weight

Calories

+10–20% above maintenance

+5–10% above maintenance

Weekly weight gain by body weight
Body weight	0.25% a week	0.5% a week
60 kg (132 lb)	0.15 kg	0.30 kg
70 kg (154 lb)	0.18 kg	0.35 kg
80 kg (176 lb)	0.20 kg	0.40 kg
90 kg (198 lb)	0.23 kg	0.45 kg
100 kg (220 lb)	0.25 kg	0.50 kg

Body weight

0.25% a week

0.5% a week

60 kg (132 lb)

0.15 kg

0.30 kg

70 kg (154 lb)

0.18 kg

0.35 kg

80 kg (176 lb)

0.20 kg

0.40 kg

90 kg (198 lb)

0.23 kg

0.45 kg

100 kg (220 lb)

0.25 kg

0.50 kg

Where the targets come from

Iraki and colleagues reviewed the evidence on off-season nutrition for bodybuilders and recommended a slightly hyper-energetic diet, about 10–20% above maintenance, with a target gain of about 0.25–0.5% of body weight a week for novice and intermediate bodybuilders. Advanced bodybuilders should be more conservative with both (Iraki et al., 2019).

The surplus is a percentage of maintenance calories, not a fixed number, so it is larger for someone who needs more calories to hold their weight. For an advanced bodybuilder, the review cautions that gaining 2 kg a month might be too much and add unnecessary body fat (Iraki et al., 2019).

Set maintenance and protein first

Estimate maintenance with the TDEE calculator and set your daily protein with the protein calculator. When the bulk ends, the calorie deficit calculator plans the cut.

Common questions

How fast should I gain weight when bulking?

Iraki et al. (2019) suggest about 0.25–0.5% of body weight a week for novice and intermediate bodybuilders, and about 0.25% a week for advanced ones, to build muscle while limiting fat gain. At 80 kg that is 0.20–0.40 kg (about 0.4–0.9 lb) a week.

How big should a bulking calorie surplus be?

The same review suggests 10–20% above maintenance calories for novice and intermediate lifters and 5–10% for advanced lifters, who should aim for the lower end. Estimate maintenance first, then check your weekly average weight and adjust.

Why should advanced lifters bulk more slowly?

Iraki et al. note that for an advanced bodybuilder, gaining 2 kg a month might be too fast and add unnecessary body fat. They recommend advanced lifters aim for the lower end of the surplus, or go lower still if they gain a lot of fat.

Bulking calculator: weekly gain and calorie surplus