Roughly how much weight does a weekly surplus add?

About 3,500 kcal of surplus corresponds to roughly 1 lb (0.45 kg) of weight gain, though the exact composition (muscle vs fat) depends on training, protein intake, and surplus size.

What's considered a 'lean bulk' surplus?

A modest surplus of 200-500 daily calories (1,400-3,500 weekly) is commonly recommended for a lean bulk that minimizes fat gain while still supporting muscle growth.

Weekly Caloric Surplus Calculator

Calculate your total weekly caloric surplus based on your average daily calorie intake versus your daily energy expenditure. A consistent surplus is required for weight gain or muscle building, while tracking the weekly total helps fine-tune the pace of gain.

Inputs

Results

Weekly Caloric Surplus: 3,150 kcal
Daily Surplus: 450 kcal

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Formula

Weekly Surplus = (Daily Intake − Daily Expenditure) × 7

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