Bulking Calorie Calculator
Calculate your bulking calories and macros with lean, moderate, or aggressive surplus options based on your maintenance (TDEE).
3128kcal/day
TDEE 2720 kcal + 408 kcal surplus
| Macro | Grams/day | Calories |
|---|---|---|
| Protein | 150 g | 600 |
| Carbs | 436 g | 1744 |
| Fat | 87 g | 783 |
Note: A leaner bulk (+10%) minimizes fat gain, while an aggressive bulk (+20%) speeds scale weight but adds more fat. Protein is set near 2.0 g/kg to support muscle growth.
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Calculation Method
A bulk is a deliberate calorie surplus run over weeks or months to add muscle. This calculator estimates your maintenance calories (TDEE) with the Mifflin-St Jeor equation, then applies a percentage-based surplus — lean, moderate, or aggressive — and splits the result into a protein, carb, and fat macro target so the extra energy fuels growth.
The Formula
TDEE = BMR × activity factor
Bulk target = TDEE × (1 + surplus %)
Protein = 2.0 g/kg · Fat = 25% kcal · Carbs = remainder
- Lean (+10%): minimal fat gain, ideal for leaner trainees.
- Moderate (+15%): the balanced standard for most bulks.
- Aggressive (+20%): fastest scale gains, more fat to cut later.
Worked Example
A 25-year-old man, 180 cm, 75 kg, training 3–5 days a week (factor 1.55), moderate bulk:
- BMR = 10×75 + 6.25×180 − 5×25 + 5 = 1,755 kcal
- TDEE = 1,755 × 1.55 = 2,720 kcal
- Target = 2,720 × 1.15 = 3,128 kcal/day
- Protein 150 g (600 kcal), Fat 87 g (782 kcal), Carbs ~437 g (1,746 kcal)
Surplus Reference
| Bulk type | Surplus | Weekly gain |
|---|---|---|
| Lean | +10% | ~0.25% |
| Moderate | +15% | ~0.4% |
| Aggressive | +20% | ~0.6% |
How to Run a Bulk
Aim to gain roughly 0.25–0.5% of body weight per week. Faster gains mean more fat. Keep protein high to maximize muscle, lift progressively, and review your weekly average weight every 2–3 weeks, adjusting calories if you are gaining too fast or stalling.
Note: This tool gives educational estimates, not medical or dietary advice. Individual responses vary. Consult a registered dietitian or healthcare professional before significantly changing your intake.
Frequently Asked Questions
A lean bulk adds about 5-10% over maintenance (roughly 200-350 kcal), a moderate bulk 10-15%, and an aggressive bulk 15-20%+. Leaner surpluses build muscle with less fat gain.
Lean bulks suit those who want to stay relatively defined and minimize fat, while aggressive bulks add size faster for hard gainers. Most lifters do best with a lean-to-moderate surplus.
Prioritize protein (about 1.6-2.2 g/kg), keep fat moderate (around 20-30% of calories), and fill the rest with carbs to fuel training. The calculator splits your surplus accordingly.
How many calories should I eat to bulk?
Should I do a lean or aggressive bulk?
What macros should I eat on a bulk?
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