Bulking Guide: How Long Every Surplus Level Takes

See exactly how long each calorie surplus takes, how much muscle you can expect to gain, and when to stop bulking. Weekly weight projections and macro targets for 3 surplus levels. Based on real calorie math, not bro science.

Surplus Levels

FitCommit offers 3 surplus levels, from a conservative 5% lean gain to an aggressive 12% surplus. Each level includes daily calories, weekly weight gain, expected muscle-to-fat ratio, and training recommendations. Pick the level that matches your experience and how much fat gain you are comfortable with.

5%Lean Gain

Easy

A small, slow surplus that helps keep fat gain minimal.

8-12 weeks

Male Guide Female Guide

8%Moderate Gain

Moderate

A balanced surplus for steady muscle growth.

6-10 weeks

Male Guide Female Guide

12%Aggressive Gain

Hard

A faster pace that requires consistent training and sleep.

4-6 weeks

Male Guide Female Guide

When to Bulk vs Cut

Start a Bulk When

✓Men: 10-15% body fat. Women: 18-24% body fat.
✓You have been training consistently for at least 3 months.
✓You just finished a cut and spent 4+ weeks at maintenance calories.
✓You are a beginner or intermediate lifter with room to grow.

Cut First When

✓Men: above 18-20% body fat. Women: above 28-30% body fat.
✓You cannot see any muscle definition at all.
✓You are uncomfortable with your current body fat level.
✓Nutrient partitioning favors muscle gain when you start lean.

Not sure where you stand? Use FitCommit's AI body scan to get your current body fat percentage in 60 seconds. That number tells you whether to bulk or cut.

Get Your Exact Bulking Plan

AI body scan from your phone camera. Get your body fat percentage, daily calorie surplus, and a week-by-week muscle gain projection in 60 seconds. No equipment. No gym. Free 7-day trial.

Try FitCommit Free

Bulking Guide: How Long Every Surplus Level Takes

Surplus Levels

5%Lean Gain

Easy

A small, slow surplus that helps keep fat gain minimal.

8-12 weeks

Male Guide Female Guide

8%Moderate Gain

Moderate

A balanced surplus for steady muscle growth.

6-10 weeks

Male Guide Female Guide

12%Aggressive Gain

Hard

A faster pace that requires consistent training and sleep.

4-6 weeks

Male Guide Female Guide

When to Bulk vs Cut

Start a Bulk When

✓Men: 10-15% body fat. Women: 18-24% body fat.
✓You have been training consistently for at least 3 months.
✓You just finished a cut and spent 4+ weeks at maintenance calories.
✓You are a beginner or intermediate lifter with room to grow.

Cut First When

✓Men: above 18-20% body fat. Women: above 28-30% body fat.
✓You cannot see any muscle definition at all.
✓You are uncomfortable with your current body fat level.
✓Nutrient partitioning favors muscle gain when you start lean.

Not sure where you stand? Use FitCommit's AI body scan to get your current body fat percentage in 60 seconds. That number tells you whether to bulk or cut.

Get Your Exact Bulking Plan

AI body scan from your phone camera. Get your body fat percentage, daily calorie surplus, and a week-by-week muscle gain projection in 60 seconds. No equipment. No gym. Free 7-day trial.

Try FitCommit Free