Lean Gain at 5% Surplus: The Female Guide
A small, slow surplus that helps keep fat gain minimal.
Last updated: February 8, 2026
Plan Overview
Surplus
5%
Lean Gain
Difficulty
Duration
8-12 weeks
Muscle-to-Fat Ratio
3:1 to 4:1 (muscle to fat)
Daily Calories and Macros
Based on a 5'5", 150 lb woman at moderate activity (TDEE: 2,350 cal/day):
2,468
Daily Calories
+118 surplus
94g
Protein
15%
339g
Carbs
55%
82g
Fat
30%
Weekly Projection (12 Weeks)
Starting at 150 lbs and 22% body fat, gaining ~0.24 lbs per week.
| Week | Weight | Body Fat % | Fat Mass | Lean Mass |
|---|---|---|---|---|
| Start | 150 lbs | 22% | 33 lbs | 117 lbs |
| Week 1 | 150.2 lbs | 22% | 33.1 lbs | 117.2 lbs |
| Week 2 | 150.5 lbs | 22% | 33.2 lbs | 117.3 lbs |
| Week 3 | 150.7 lbs | 22.1% | 33.2 lbs | 117.5 lbs |
| Week 4 | 150.9 lbs | 22.1% | 33.3 lbs | 117.6 lbs |
| Week 5 | 151.2 lbs | 22.1% | 33.4 lbs | 117.8 lbs |
| Week 6 | 151.4 lbs | 22.1% | 33.5 lbs | 117.9 lbs |
| Week 7 | 151.7 lbs | 22.1% | 33.6 lbs | 118.1 lbs |
| Week 8 | 151.9 lbs | 22.2% | 33.7 lbs | 118.2 lbs |
| Week 9 | 152.1 lbs | 22.2% | 33.7 lbs | 118.4 lbs |
| Week 10 | 152.4 lbs | 22.2% | 33.8 lbs | 118.5 lbs |
| Week 11 | 152.6 lbs | 22.2% | 33.9 lbs | 118.7 lbs |
| Week 12 | 152.8 lbs | 22.2% | 34 lbs | 118.8 lbs |
Expected Outcomes
+1.8
Muscle Gain (lbs)
+1
Fat Gain (lbs)
3:1 to 4:1 (muscle to fat)
Muscle-to-Fat Ratio
3:1 to 4:1 (muscle to fat). At a 5% surplus, most of the weight gained is lean tissue when training is consistent.
Training Recommendation
Train 3-5 days per week with progressive overload on compound movements. At a 5% surplus, recovery is slightly above baseline. Focus on adding weight to the bar every 1-2 weeks. Aim for 8-12 hard sets per muscle group per week.
When to Start and Stop
Ideal Starting Body Fat
18-24% body fat. Starting in the fitness or upper-athlete range gives you room to add muscle without exceeding comfortable body fat levels. Most women prefer bulking from 20-22%.
When to Cut
Cut when you reach 28-30% body fat or when you have been bulking for 12+ weeks. At a 5% surplus, you can bulk for longer before needing to cut because fat accumulation is slower.
Who Is This For
Suitable For
Most women who are lean enough to bulk (18-24% body fat). Ideal for beginners and intermediates who want to gain muscle with minimal fat. Also good for those who have recently finished a cut and want to build muscle without losing definition.
Not Recommended For
Those already above the average body fat range. If you are not lean enough to see some muscle definition, consider cutting first.
Frequently Asked Questions
How many calories should I eat on a 5% surplus?
Based on a 5'5", 150 lb woman at moderate activity, a 5% surplus puts you at approximately 2468 calories per day. Your exact number depends on your weight, height, activity level, and body composition.
How much muscle can I gain on a 5% surplus?
At a 5% surplus with consistent training, women can expect a muscle-to-fat gain ratio of approximately 3:1 to 4:1 (muscle to fat). Beginners gain muscle faster than advanced lifters regardless of surplus size.
How long should I bulk at a 5% surplus?
The recommended duration for a 5% surplus is 8-12 weeks. After this, transition to maintenance for 4-6 weeks before starting another phase.
Will I gain a lot of fat on a 5% surplus?
Fat gain is minimal at a 5% surplus. Most of the weight gained will be lean tissue if you are training consistently. This is the most conservative bulking approach.
Related Pages
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