TDEE Calculator for Muscle Gain

A calorie surplus of 10-15% above your TDEE is ideal for lean muscle gain. This typically means 250-500 extra calories per day, enough to fuel muscle growth without excessive fat accumulation.

Beginners and returning lifters can build muscle at maintenance or even in a slight deficit due to elevated muscle protein synthesis. However, experienced lifters typically require a surplus for continued gains.

With consistent training and nutrition, most people notice visible changes within 8-12 weeks. Beginners may gain 1-2 pounds of muscle per month, while experienced lifters may gain 0.5-1 pound per month.