Building muscle needs a calorie surplus: slightly more energy than your TDEE so training has material to build with. This planner sets a lean-bulk target that maximizes muscle gain while keeping fat gain in check.
Lean bulk targets with a timeline.
Enter weights, TDEE, and gain rate.
Muscle grows slowly, roughly 0.1 to 0.25 kg per week for intermediates, so a 150 to 300 calorie surplus captures nearly all the muscle gain with minimal fat. The classic dirty bulk just adds fat you must diet off later.
Gaining a kilogram of mixed tissue costs on the order of 7700 calories above maintenance. The planner converts your weekly gain target into a daily surplus and adds it to your TDEE for the final number.