BMITool · Free health calculator
Lean Bulk Planner: Surplus, Protein & FFMI-Based Gaining Plan
Plan a lean bulk from your maintenance calories, a surplus preset and your lean mass, with an FFMI reading, a protein range and an energy-equivalent weekly gain.
Surplus presets
Choose +5%, +10% or +15% above maintenance. Smaller surpluses usually mean slower but leaner gains; larger surpluses add weight faster with more fat gain.
Protein from lean mass
The protein range uses 1.6–2.2 grams per kilogram of lean mass, not total body weight, because lean tissue is what the protein supports.
What FFMI adds
FFMI places your lean mass against your height and, normalized, against a 1.8 m reference. It helps judge how much headroom a gaining phase realistically has.