How big should my calorie surplus be?

A surplus of 250-500 calories per day is usually enough for lean muscle gain.

Muscle Gain Calorie Surplus: How Much Should You Eat?

Q: Will I gain fat with a surplus?

Some fat gain is normal, but keeping the surplus moderate minimizes excess fat.

What is a Calorie Surplus?

A calorie surplus means eating more calories than your body burns, which is necessary for muscle growth. The right surplus helps you gain muscle without excessive fat.

How Much Surplus is Optimal?

For most people, a surplus of 250-500 calories per day is ideal for lean muscle gain. Use our TDEE Calculator to estimate your needs.

Pro Tip

Track your weight and adjust your surplus if you gain too much fat or not enough muscle.

Clean Bulking Tips

Focus on whole, nutrient-dense foods
Prioritize protein and strength training
Monitor progress and adjust as needed

Start Your Muscle Gain Journey

Calculate your TDEE and set your calorie surplus with our free tools.

TDEE Calculator

FAQ: Muscle Gain & Calorie Surplus

Will I gain fat with a surplus?

Some fat gain is normal, but a moderate surplus minimizes it.

How fast should I gain weight?

0.25-0.5 kg (0.5-1 lb) per week is a good target for lean gains.

Do I need to eat more protein?

Yes, protein supports muscle growth during a surplus.