Health & Fitness
Bulking calculator
Calculate your bulking calories and macros for lean muscle gain with a moderate calorie surplus.
Bulking Calculator
Enter your stats to see bulking calorie and macro targets. Default goal: build muscle (+300 kcal).
Your inputs stay in your browser and are not uploaded.
Your Daily Targets
- BMR (basal metabolic rate)
- 1,718 kcal
- TDEE (total daily energy expenditure)
- 2,662 kcal
- Target daily calories
- 2,962 kcal
- Surplus for muscle gain
- +300 kcal/day
Macro Breakdown
22%
53%
25%
Protein
165g
660 kcal
Carbs
390g
1,562 kcal
Fat
82g
741 kcal
This calculator is for general fitness planning and is not medical advice. Consult a healthcare professional before making dietary changes.
Frequently asked questions
- How many extra calories should I eat to bulk?
- A moderate surplus of 250–500 calories above your TDEE is recommended for lean bulking. This calculator uses a 300-calorie surplus as a default, which minimizes fat gain while supporting muscle growth when combined with resistance training.
- What macro split is best for bulking?
- For muscle gain, aim for about 2.2 g of protein per kg of body weight, 25% of calories from fat, and the rest from carbohydrates. Carbs fuel your workouts and recovery, so don't cut them too low.
- Will I gain fat while bulking?
- Some fat gain is normal during a caloric surplus. A moderate 300-calorie surplus minimizes fat gain while still supporting muscle growth. Track your weight weekly and adjust if you gain more than 0.25–0.5 lb per week.