Bulking Guide
This calculator helps set calories and macros for a clean, sustainable bulk. It estimates your BMR and TDEE, applies a reasonable surplus from your weekly gain target, then allocates macros by protein per lb and fat percentage.
How it works
- TDEE + surplus: Weekly gain × 7,700 kcal/kg ÷ 7 gives daily surplus; add to TDEE.
- Protein: Set by grams per lb of body weight (e.g., 0.8 g/lb).
- Fat: Set as % of total calories (e.g., 25%).
- Carbs: Fill remaining calories after protein and fat.
Macro tips
- Keep protein consistent; adjust carbs/fats to meet calories and preferences.
- Favor whole foods; add liquid calories if appetite is a bottleneck.
- Track strength and waist—if waist climbs quickly, the surplus is likely too high.
FAQs
- What weekly gain is ideal? 0.125–0.25 kg/week for most intermediate lifters.
- Protein range? ~0.7–1.0 g/lb works well for bulking.
- How to adjust? Change calories by 100–150 kcal/day and reassess after 1–2 weeks.
These are general estimates; consult a professional for personalized nutrition planning.