TDEEplus
TDEE calculator / Bulking

Bulking Calculator

Find the calories and macros to build muscle without piling on fat. Start with a lean bulk, then adjust from your weekly weigh-ins.

3 formulas comparedMacros for every goalNo sign-up, no data stored

Your details

Sample values. Change them to yours.
Units
Sex
yrs
kg
cm
Torn between two? Pick the lower one. How to choose
Body fat and macro split
%
Don't know it? Estimate it with the body fat calculator.

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Your maintenance calories (TDEE)
—calories / day
Fill in your details to see your numbers.
—
TDEE (maintenance)
—
BMR (at rest)
—
Expected weekly change

Daily Targets

Maintain weight
Calories—
% of calories
Protein —30%
Fat —35%
Carbohydrate —35%

Formula comparison

Same inputs, three equations. Tap one to use it.

Macros at every goal

Each target gets its own grams, so you can compare goals before you start.

GoalCaloriesProteinFatCarbs
Written by AdnanUpdated Sources listed at the end

How big a surplus?

Muscle is built slowly, and the body can only use so much extra energy for it. Past that point, a bigger surplus mostly adds fat. That is why the calculator starts at a lean bulk.

ApproachSurplusWho it suits
Lean bulk+250 cal/dayMost lifters, especially after the first year of training
Standard bulk+500 cal/dayBeginners, and people who find it hard to gain weight
Worked exampleAn 80 kg man with a TDEE of about 2,740 eats 2,990 calories a day on a lean bulk. Using the rough 7,700 calories per kg rule, that is about 0.23 kg a week, close to 0.3% of his body weight.

Rate of gain

A pace often suggested for lifters past their first year is about 0.25–0.5% of body weight a week. For an 80 kg person that is 0.2–0.4 kg. Beginners can usually build muscle faster, so a quicker rate is reasonable early on. If the scale climbs much faster than this for more than a few weeks, most of the extra is fat.

Protein and macros

The International Society of Sports Nutrition suggests 1.4–2.0 g of protein per kg of body weight a day for people who exercise, spread across the day. How much protein you really need breaks this down by goal, and the macro calculator sets it in g/kg. The calculator shows your protein in g/kg under the macro label. Once protein is covered, carbohydrate fuels hard training and fat makes up the rest. The Higher carb split suits frequent, intense training.

Adjusting as you go

  1. Weigh yourself most mornings and track the weekly average.
  2. If you gain nothing after 2–3 weeks, add 100–150 calories.
  3. If you are gaining faster than your target rate, take away 100–150 calories.
  4. Recalculate after every 4–5 kg (about 10 lb) of change, because your TDEE rises as you get heavier.

Frequently asked questions

How many calories should I eat to bulk?
Start with a surplus of 250 calories a day above your TDEE for a lean bulk, or 500 if you are new to lifting or find it hard to gain. Track your weekly average weight and adjust by 100–150 calories if you are gaining too fast or not at all.
How fast should I gain weight on a bulk?
A pace often suggested for lifters past their first year is about 0.25–0.5% of body weight a week. Beginners can usually gain muscle faster, so a slightly quicker rate is reasonable for them. Gaining much faster than this mostly adds fat.
How much protein do I need when bulking?
The International Society of Sports Nutrition suggests 1.4–2.0 g per kg of body weight a day for people who train. In a surplus, the top of that range is plenty. The calculator shows your protein in grams per kg so you can check.
Is a dirty bulk better for building muscle?
Not usually. A very large surplus adds fat faster without building muscle much faster, which means a longer diet afterwards. A modest surplus with enough protein and progressive training is the more efficient route for most people.
How long should a bulk last?
Long enough to see real progress in strength and size, often several months. Many people stop when their body fat reaches a level they are not comfortable with, then spend a few weeks at maintenance or in a mild deficit.

Related

TDEE calculatorAll goals, including cutting. Katch-McArdle calculatorUse your body fat for a closer estimate. How much protein?Grams per kg for building muscle.

Sources

  1. Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. PubMed 28642676
  2. Hall KD, Sacks G, Chandramohan D, et al. Quantification of the effect of energy imbalance on bodyweight. Lancet. 2011;378(9793):826–837. PubMed 21872751
  3. Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241–247. PubMed 2305711