nutrition
Bulking macros calculator
What is a bulking phase?
A bulk is a period of eating above maintenance to support muscle growth. The surplus provides extra energy and nutrients for muscle protein synthesis. The trade-off is that some fat gain is unavoidable — the surplus type you choose controls how much.
How to use this calculator
- Enter your TDEE, weight, and body fat percentage.
- Choose your bulk type: lean (+200 kcal), standard (+350 kcal), or aggressive (+500 kcal).
- Click Calculate Bulking Macros to see your targets.
The formula
Calories = TDEE + surplus
Lean: +200 kcal/day
Standard: +350 kcal/day
Aggressive: +500 kcal/day
Protein = lean body mass (kg) × 2.2 g/kg
Fat = 25% of calories ÷ 9 kcal/g
Carbs = remaining calories ÷ 4 kcal/g
Weekly gain ≈ surplus × 7 ÷ 7,700 kcal/kg
How to interpret your result
Most of the weekly gain number is muscle at realistic surpluses — but expect 30–50% to be fat. If you're gaining more than 0.5–1% of bodyweight per week, reduce the surplus. Track progress every 2 weeks and adjust accordingly.
Related tools
- TDEE Calculator — find your maintenance calories
- Cutting Macros Calculator — plan a fat loss phase after bulking
Read more
What is a bulking phase?
A bulk is a period of eating above maintenance to support muscle growth. The surplus provides extra energy and nutrients for muscle protein synthesis. The trade-off is that some fat gain is unavoidable — the surplus type you choose controls how much.
How to use this calculator
- Enter your TDEE, weight, and body fat percentage.
- Choose your bulk type: lean (+200 kcal), standard (+350 kcal), or aggressive (+500 kcal).
- Click Calculate Bulking Macros to see your targets.
The formula
Calories = TDEE + surplus
Lean: +200 kcal/day
Standard: +350 kcal/day
Aggressive: +500 kcal/day
Protein = lean body mass (kg) × 2.2 g/kg
Fat = 25% of calories ÷ 9 kcal/g
Carbs = remaining calories ÷ 4 kcal/g
Weekly gain ≈ surplus × 7 ÷ 7,700 kcal/kg
How to interpret your result
Most of the weekly gain number is muscle at realistic surpluses — but expect 30–50% to be fat. If you're gaining more than 0.5–1% of bodyweight per week, reduce the surplus. Track progress every 2 weeks and adjust accordingly.
Related tools
- TDEE Calculator — find your maintenance calories
- Cutting Macros Calculator — plan a fat loss phase after bulking
Frequently asked questions
How much surplus do I need to build muscle?
Lean bulk: 5–10% above TDEE. Standard bulk: 10–15%. Aggressive bulk: 15–20%. Bigger surpluses add fat faster without adding more muscle — natural lifters rarely benefit beyond 300 kcal over maintenance.
How fast should I gain weight while bulking?
0.25–0.5% of bodyweight per week for experienced lifters. Beginners can push 0.5–1%. Gaining faster means more fat per kilo of muscle.
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