Goal & countdown

Weight gain calculator

Build muscle on a surplus that's just big enough - not a dirty bulk you'll spend the next year cutting back off.

Inputs

Sex

Age

yrs

Weight

Height

Activity level

Target gain rate

kg / week

0.33% of bodyweight / week

Your result

2,953kcal / day

Maintenance (TDEE): 2678 kcal
Daily surplus: +275 kcal
Weekly gain: 0.25 kg
Per month: ≈ 1.1 kg

Lean gaining is a slow game. The honest rate is roughly 0.5 kg of muscle per month for natural intermediate lifters. Anything faster is mostly fat - and fat you'll need to cut off later.

Want a plan built around this number?

Calculators get you a number. Coaching gets you a result.

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