TDEE Calculator for Muscle Gain
Find your TDEE and calculate the calorie surplus needed to build muscle effectively without excessive fat gain.
Building muscle requires a calorie surplus above your TDEE. A lean bulk of +250–500 kcal/day maximizes muscle gain while minimizing fat accumulation. This calculator uses the Mifflin-St Jeor equation to estimate your TDEE based on sex, age, weight, height, and activity level, then displays your maintenance calories and a recommended bulking range.
Use the full TDEE Calculator for Muscle Gain
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