Are RC's safe can they fuck you up or nah?

How much extra clories does lifting add to tdee? I tried a 300 cal surplus "lean bulk" but I just kinda feel flat/emotionless lifts were still progressing. I bumped it up to a 500 cal surplus and feel a bit better, makes me question if 300 cals was enough. logging the exercises says it burns ~200 cals which would qual an extra hundred a day. Does this sound about right?