Protein for a Lean Bulk: Gain Muscle, Minimise Fat
A lean bulk uses 1.6-2.2 g of protein per kg of body weight per day alongside a small calorie surplus to add muscle with little fat. A 76 kg (168 lb) lifter targets roughly…
Calculate Your Protein IntakeThe point of a lean bulk is a slow, controlled gain, so the surplus is kept small, about 200-350 calories above maintenance. Protein needs are the same as any muscle-building phase, but the tighter calorie control is what keeps the added weight mostly muscle.
Aim for roughly 0.25-0.5 kg of gain per month and adjust calories if the scale moves too fast. Consistent protein, progressive training and patience are what separate a lean bulk from a sloppy one.
- Protein target: 1.6-2.2 g/kg per day
- Keep the surplus small, about 200-350 kcal
- Aim for 0.25-0.5 kg gained per month
- Adjust calories if weight climbs too quickly
Quick Reference
- General health (sedentary): 0.8–1.0 g/kg body weight
- Weight loss: 1.6–2.2 g/kg to preserve muscle in a deficit
- Muscle gain: 1.8–2.5 g/kg depending on training experience
- Athletic performance: 2.0–3.1 g/kg
- Spread intake across 4–5 meals of 25–40g each for best results
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Frequently Asked Questions
Yes — after calculating your protein target, switch to the Vegan option under "Diet preference" in the results to see a sample day built entirely from plant-based sources like tofu, lentils, chickpeas, peanut butter, soy milk and plant protein powder that adds up to your target.