Definition
The full breakdown. What it is, why it matters, how to use it.
A surplus provides the extra energy needed to build new muscle tissue. A 'lean bulk' runs 5–15% above TDEE — about 0.25–0.5% of bodyweight gained per week. Faster gains add fat without adding more muscle.
Q & A
Real Questions
Question 01
How much surplus do I need to build muscle?
200–400 calories above maintenance is enough for trained lifters; beginners can grow on a smaller surplus or even maintenance.
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Related Terms
- Nutrition
TDEE (Total Daily Energy Expenditure)
The total calories you burn in a day, including training and daily activity.
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Macros (Macronutrients)
Protein, carbs, and fat — the three nutrients that supply calories.
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Caloric Deficit
Eating fewer calories than you burn, causing fat loss.
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Hypertrophy
The growth of muscle fiber size in response to resistance training.
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