Moderate Gain at 8% Surplus: The Female 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 5'5", 150 lb woman at moderate activity (TDEE: 2,350 cal/day):
2,538
Daily Calories
+188 surplus
94g
Protein
15%
349g
Carbs
55%
85g
Fat
30%
Weekly Projection (10 Weeks)
Starting at 150 lbs and 22% body fat, gaining ~0.38 lbs per week.
| Week | Weight | Body Fat % | Fat Mass | Lean Mass |
|---|---|---|---|---|
| Start | 150 lbs | 22% | 33 lbs | 117 lbs |
| Week 1 | 150.4 lbs | 22% | 33.1 lbs | 117.2 lbs |
| Week 2 | 150.8 lbs | 22.1% | 33.3 lbs | 117.5 lbs |
| Week 3 | 151.1 lbs | 22.1% | 33.4 lbs | 117.7 lbs |
| Week 4 | 151.5 lbs | 22.1% | 33.5 lbs | 118 lbs |
| Week 5 | 151.9 lbs | 22.2% | 33.7 lbs | 118.2 lbs |
| Week 6 | 152.3 lbs | 22.2% | 33.8 lbs | 118.5 lbs |
| Week 7 | 152.6 lbs | 22.2% | 33.9 lbs | 118.7 lbs |
| Week 8 | 153 lbs | 22.3% | 34.1 lbs | 119 lbs |
| Week 9 | 153.4 lbs | 22.3% | 34.2 lbs | 119.2 lbs |
| Week 10 | 153.8 lbs | 22.3% | 34.3 lbs | 119.5 lbs |
Expected Outcomes
+2.5
Muscle Gain (lbs)
+1.3
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 10-15 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
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 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 women who are comfortable with some fat gain in exchange for faster muscle growth. Best for those starting at 20-24% body fat with at least 6 months of consistent training.
Not Recommended For
Those above 28-30% 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
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.
When should I stop bulking?
Cut when you reach 28-30% 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.
Do I need to train differently during a bulk?
Train 4-5 days per week. You have extra recovery capacity at this surplus, so you can push volume higher. Target 10-15 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.
Should I do cardio while bulking?
2-3 sessions of low-intensity cardio per week (20-30 minutes of walking, cycling, or swimming) is recommended during any bulk. Cardio supports heart health, nutrient partitioning, and appetite regulation without interfering with muscle growth.
Related Pages
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NextHigher Surplus (Women)
Compare8% Surplus Male
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Cutting Guidewomen cutting 20 % deficit
Cutting Guidewomen cutting 25 % deficit
Body Fat Guidewomen 22 % body fat
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