Moderate Gain at 8% Surplus: The Male Guide
A balanced surplus for steady muscle growth.
Last updated: February 8, 2026
Plan Overview
Surplus
8%
Moderate Gain
Difficulty
Duration
6-10 weeks
Muscle-to-Fat Ratio
2:1 to 3:1 (muscle to fat)
Daily Calories and Macros
Based on a 5'10", 180 lb man at moderate activity (TDEE: 2,897 cal/day):
3,129
Daily Calories
+232 surplus
122g
Protein
16%
426g
Carbs
54%
104g
Fat
30%
Weekly Projection (10 Weeks)
Starting at 180 lbs and 15% body fat, gaining ~0.46 lbs per week.
| Week | Weight | Body Fat % | Fat Mass | Lean Mass |
|---|---|---|---|---|
| Start | 180 lbs | 15% | 27 lbs | 153 lbs |
| Week 1 | 180.5 lbs | 15.1% | 27.2 lbs | 153.3 lbs |
| Week 2 | 180.9 lbs | 15.1% | 27.3 lbs | 153.6 lbs |
| Week 3 | 181.4 lbs | 15.2% | 27.5 lbs | 153.9 lbs |
| Week 4 | 181.9 lbs | 15.2% | 27.7 lbs | 154.2 lbs |
| Week 5 | 182.3 lbs | 15.3% | 27.8 lbs | 154.5 lbs |
| Week 6 | 182.8 lbs | 15.3% | 28 lbs | 154.8 lbs |
| Week 7 | 183.3 lbs | 15.4% | 28.1 lbs | 155.1 lbs |
| Week 8 | 183.7 lbs | 15.4% | 28.3 lbs | 155.4 lbs |
| Week 9 | 184.2 lbs | 15.5% | 28.5 lbs | 155.7 lbs |
| Week 10 | 184.7 lbs | 15.5% | 28.6 lbs | 156 lbs |
Expected Outcomes
+3
Muscle Gain (lbs)
+1.6
Fat Gain (lbs)
2:1 to 3:1 (muscle to fat)
Muscle-to-Fat Ratio
2:1 to 3:1 (muscle to fat). A solid ratio that most intermediate lifters can expect with consistent training and adequate sleep.
Training Recommendation
Train 4-5 days per week. You have extra recovery capacity at this surplus, so you can push volume higher. Target 12-18 hard sets per muscle group per week. Progressive overload is critical. If the weight on the bar is not going up, you are gaining more fat than necessary.
When to Start and Stop
Ideal Starting Body Fat
10-15% body fat. Starting lean gives you more room to add muscle before you need to cut. Most men look and feel best bulking from 12-14%.
When to Cut
Cut when you reach 18-20% body fat or when you have been bulking for 10 weeks. Monitor your waist measurement weekly. If it increases faster than 0.5 inches per month, your surplus may be too high.
Who Is This For
Suitable For
Intermediate to advanced men who are comfortable with some fat gain in exchange for faster muscle growth. Best for those starting at 12-15% body fat with at least 6 months of consistent training.
Not Recommended For
Those above 18-20% body fat. Those who are not training consistently at least 3 days per week. Adding surplus calories without adequate training stimulus results in mostly fat gain.
Frequently Asked Questions
How many calories should I eat on a 8% surplus?
Based on a 5'10", 180 lb man at moderate activity, a 8% surplus puts you at approximately 3129 calories per day. Your exact number depends on your weight, height, activity level, and body composition.
How much muscle can I gain on a 8% surplus?
At a 8% surplus with consistent training, men can expect a muscle-to-fat gain ratio of approximately 2:1 to 3:1 (muscle to fat). Beginners gain muscle faster than advanced lifters regardless of surplus size.
How long should I bulk at a 8% surplus?
The recommended duration for a 8% surplus is 6-10 weeks. After this, transition to maintenance for 4-6 weeks before starting another phase.
Will I gain a lot of fat on a 8% surplus?
Some fat gain is expected at an 8% surplus, but the ratio stays favorable (2:1 to 3:1 muscle to fat). Monitor your waist measurement. If it increases faster than 0.5 inches per month, consider reducing to a 5% surplus.
Related Pages
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