Solverly

Calorie Surplus (Bulking) Calculator

The Calorie Surplus calculator shows a daily calorie target above TDEE and a practical macro split for lean weight gain.

This calculator lets us enter maintenance calories (TDEE), choose a surplus percentage, and set a protein goal. We return daily calories and macros, plus a rough estimate for how long it may take to gain a chosen amount of weight. Adjust the inputs to match training blocks and nutrition preferences; we also list the math and examples below.

Enter maintenance calories (TDEE), pick a surplus %, and set a daily protein goal. We’ll compute a calorie target, a simple macro plan, and an estimate of how long it might take to gain your chosen amount of weight.

Maintenance calories per day.

Typical lean-gain range: 5–15%.

Daily Calories & Macros
—
Estimated Time to Gain
—
Maintenance
2500 kcal/day
Surplus
10.0% (250 kcal/day)
Protein
160 g/day
Carbs • Fat
356 g • 76 g

We fix fat at ~25% of calories; carbs take the remaining calories after protein and fat.

Results interpretation

The daily calories reflect your TDEE plus the chosen surplus. We keep protein fixed at your entry, set fat near 25% of calories, and give the rest to carbs. The time-to-gain estimate divides the implied energy for tissue gain by your daily surplus. In practice, weekly gain rates slow as you approach your ceiling for lean gain in a phase—use this as a planning guide and adjust from progress.

How it works

We estimate daily needs for a lean-gain phase and a rough timeline for a target weight increase.

Formulas, assumptions, limitations

Calorie target. Total = TDEE × (1 + surplus%). Example: 2500 kcal with 10% → 2750 kcal.

Macros. Protein = your entry; Fat ≈ 25% of total kcal; Carbs = remainder.

Energy model. Assume ~2500 kcal per 1 lb (≈5500 kcal/kg) of lean gain as a planning heuristic.

Timeline. Days ≈ (energy per unit × target gain) ÷ daily surplus; Weeks = Days ÷ 7.

Limits. Real-world gain varies with training quality, sleep, and adherence. Monitor scale and measurements weekly.

Use cases & examples

Moderate surplus

TDEE 2500, surplus 10%, protein 160 g, target +5 lb → 2750 kcal/day; approx P160/C~346/F~76 g; daily surplus 250 kcal → ~50 days (~7.1 weeks).

Conservative approach

TDEE 2200, surplus 5%, protein 140 g, target +3 kg (metric) → 2310 kcal/day; daily surplus 110 kcal → ~150 days (~21.4 weeks) using 5500 kcal/kg.

Aggressive short block

TDEE 2800, surplus 15%, protein 190 g, target +8 lb → 3220 kcal/day; surplus 420 kcal/day → ~47.6 days (~6.8 weeks). Overshooting can add more fat—monitor rate.

Bulking calculator FAQs

What surplus should we pick?

Many lifters start with 5–10% above TDEE. Higher surpluses can speed the scale but often increase fat gain.

How much protein is enough?

A common range is 0.7–1.0 g per lb of bodyweight (1.6–2.2 g/kg). Enter a daily gram target that fits your plan.

Can we change the fat percentage?

This tool fixes fat near 25% to keep things simple. You can adjust manually by nudging protein or total calories.

Why is time-to-gain only an estimate?

Tissue composition, training response, and adherence vary. Use weekly trend data to refine your surplus.

What if weight stalls?

First, verify intake and training. If adherence is solid for 2–3 weeks with no gain, increase calories 100–200 kcal/day.

Setting the right surplus

A modest surplus helps us prioritize lean mass while limiting unnecessary fat gain. The sweet spot depends on experience level, training quality, and recovery. Beginners can often grow with smaller surpluses; advanced athletes may need more precise adjustments and tighter feedback loops.

Protein anchors the plan

Protein supplies the raw materials for muscle protein synthesis. We set daily grams explicitly so total calories and fat/carbs are built around it. Hitting that number consistently matters more than micromanaging minor carb–fat swaps.

Carbs fuel performance

Carbohydrates support hard training through glycogen replenishment. In a surplus phase, ample carbs help training volume and quality—a key driver of growth. Our default assigns carbs the remaining calories after protein and fat.

Fat for hormones and satiety

We keep fat near a quarter of total calories to balance essential fat intake with room for carbs. Personal comfort, cuisine preferences, and satiety can justify small adjustments.

Progress tracking and adjustments

  • Weigh at the same time daily; look at the weekly average.
  • Track gym performance: reps, sets, and loads should trend up over time.
  • Use waist or skinfold measurements to monitor body composition trends.
  • Adjust calories by 100–200 kcal if weekly gain is off target for 2–3 weeks.

Training drives the signal

Calories enable growth, but progressive resistance training provides the stimulus. Prioritize compound lifts, keep a written plan, and avoid frequent program hopping during a surplus phase.

Sleep and stress

Recovery capacity sets the ceiling for useful training volume and growth. Consistent sleep and effective stress management increase the odds that surplus calories are used productively.

Mini-cuts and long phases

Longer bulks can be interspersed with short, controlled deficit phases to manage body fat. We plan these breaks around plateaus, season, and goals.

Common pitfalls

  • Surplus too large, too soon → faster fat gain than necessary.
  • Inconsistent protein → stalled progress despite high calories.
  • Under-logging calorie-dense foods → actual intake lower than expected.
  • Program hopping → poor progression metrics despite a surplus.

Putting it together

Start with a moderate surplus and a protein anchor, train hard on a consistent plan, track the weekly average, and adjust small and often. Over weeks and months, these steady habits compound into durable progress.