Free tool
Lean bulking rate calculator
How fast to gain weight on a lean bulk.
Short answer: A practical lean bulking pace is about 0.25 to 0.5% of your bodyweight a week — roughly 0.2 to 0.4 kg a week at 80 kg.
- A week
- 0.18 kg – 0.35 kg
- A month
- 0.8 kg – 1.5 kg
- After 12 weeks
- 72.1 kg – 74.2 kg
A practical range to check your weekly average against — 0.25 to 0.5% of bodyweight a week — not a promise of muscle. Gaining faster tends to add more fat; nothing moving for two to three weeks means eat a little more. Your body figures stay on this device and are never sent anywhere.
Find easy extra calories in the bulking foods calorie table.
Need a plan to train on? Download a printable workout plan.
Educational information for adults aged 18 and over. It does not diagnose, treat or manage any medical condition. If you have a health condition, or symptoms that worry you, speak to your doctor or a health professional.