Muscle Gain Calculator 2025: Your Science-Backed Lean Bulk Blueprint
Stop guessing. Our Muscle Gain Calculator gives you a personalized 12-week plan: exact calorie surplus, protein target, macro split, and weekly weigh-ins to build maximum muscle with minimal fat.
How Much Should You Eat to Gain Muscle?
Calorie Surplus: +250 to +500 kcal above TDEE
Protein: 1.6–2.2 g/kg body weight
Rate of Gain: 0.25–0.5 kg/week (beginners can go higher)
Step-by-Step Lean Bulk Formula
- Calculate TDEE (maintenance calories)
- Add surplus: 250–500 kcal
- Protein: 1.6–2.2 g/kg
- Fat: 20–30% of total calories
- Carbs: Fill the rest
Weekly Weight Gain Targets
| Goal | Weekly Gain | Surplus | Fat Risk |
|---|---|---|---|
| Lean Bulk | 0.25 kg | +250 kcal | Low |
| Balanced | 0.5 kg | +500 kcal | Moderate |
| Dirty Bulk | 0.75+ kg | +750+ kcal | High |
Macros for Muscle Growth
Protein: 4 kcal/g → muscle repair
Carbs: 4 kcal/g → energy & recovery
Fat: 9 kcal/g → hormones & health
12-Week Muscle Gain Timeline
- Weeks 1–4: Establish surplus, track weight
- Weeks 5–8: Progressive overload in gym
- Weeks 9–12: Peak volume, assess gains
Training Tips for Hypertrophy
- Train 4–6 days/week
- 8–12 reps per set
- 3–5 sets per muscle group
- Rest 60–90 sec between sets
- Track volume (weight × reps × sets)
Common Mistakes
- Overeating → fat gain
- Under-eating protein
- No progressive overload
- Poor sleep (<7 hrs)
Supplements (Optional)
- Whey protein
- Creatine (5g/day)
- Vitamin D
- Omega-3
FAQs
How long to bulk? 12–16 weeks, then cut or maintain.
Can women use this? Yes — same principles, slower gain rate.
What if I gain fat? Reduce surplus by 200 kcal.
Conclusion
Building muscle is math + consistency. Use our 2025 Muscle Gain Calculator to dial in your nutrition, track progress weekly, and transform your physique with science. Start your lean bulk today!
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