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

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