Bulking Calculator

Calculate the calories and macros for a muscle-building bulk from your maintenance level and chosen surplus. Example: a 30-year-old man, 70 in and 170 lb, moderately active, bulking at +10% eats about 2,962 calories a day.

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Units

Sex

Age (years)

Height (inches or cm)

Weight (pounds or kg)

Activity level

Surplus or deficit

How to use the Bulking Calculator

Enter the values in the fields.
Press Calculate to see the result with the steps shown.

Formula and method

Target calories = TDEE x (1 + surplus %). Protein 1.8 g/kg, fat 1.0 g/kg, carbohydrate = remaining calories / 4.

Bulking surplus options

Style	Surplus	Typical gain per month
Lean bulk	+5%	0.25 to 0.5% of body weight
Standard bulk	+10%	0.5 to 1%
Aggressive bulk	+15%	1 to 1.5%
Dirty bulk	+20% or more	Fast, with more fat

Training for a bulk

Progressive overload on compound lifts three to five times per week, with 7 to 9 hours of sleep, drives muscle growth.

When to stop bulking

Many lifters end a bulk at a waist-size increase of 1 to 2 inches or when body fat passes 15 to 20% for men and 25 to 30% for women, then cut.

Cautions

This calculator gives estimates for education and planning, not medical advice. Check with your doctor before major changes to diet, exercise or medicines, especially if you have a medical condition.

Frequently asked questions

How many calories should I eat to bulk?

Maintenance plus 5 to 15%.

How much protein when bulking?

About 1.6 to 2.2 g per kg.

How fast should I gain?

About 0.25 to 1% of body weight per month.

What is a lean bulk?

A small surplus that limits fat gain.

How long to bulk?

Often 3 to 6 months at a time.

Do I need supplements?

No, but creatine and protein powder help some people.

Sources

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