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TDEE Calculator for Bulking

Bulking effectively means eating above your TDEE to fuel muscle growth without going overboard on fat gain. Calculate your TDEE below and learn how to set up the optimal surplus for your experience level and goals.

Lean Bulk vs Dirty Bulk

A lean bulk uses a modest surplus of 200-400 calories above TDEE, leading to slow, steady muscle gain with minimal fat accumulation. A dirty bulk uses a larger surplus of 500-1000+ calories, which builds muscle faster but adds significantly more fat. For most people, a lean bulk produces better long-term results because less time is spent cutting afterward.

Tracking Progress During a Bulk

Weigh yourself daily and track the weekly average. Aim for a weight gain of 0.5-1% of body weight per month for lean bulking. If gaining faster, reduce calories slightly. If not gaining, add 100-200 calories. Take progress photos and strength measurements alongside weight to ensure gains are primarily muscle.

Frequently Asked Questions

How much should I eat above TDEE to bulk?
A surplus of 200-400 calories above TDEE is optimal for a lean bulk. Beginners can use the higher end (400) since they build muscle faster, while advanced lifters should stay closer to 200-300 to minimize fat gain.
When should I stop bulking?
Consider ending your bulk when body fat reaches 18-20% for men or 28-30% for women, or after 4-6 months. Transition to a maintenance phase for 2-4 weeks before starting a cut to allow your metabolism to stabilize.

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