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Bulking Calorie Calculator
Calories and a macro split for a lean or standard bulk.
Results
- Bulk calories
- 2,500 kcal
- Protein
- 250 g (98–154 g target)
- Carbs
- 187 g
- Fat
- 83 g
High-protein, high-carb splits fuel training; keep the surplus modest to stay lean.
A bulking calculator sets the calories and macros to build muscle: a 250–500 calorie surplus with high protein. A lean bulk minimizes fat gain.
Enter your details for a calorie target and a high-protein macro split sized to your body weight.
How to calculate bulking calories
To calculate bulking calories, add a surplus to your TDEE, set protein at 1.6–2.2 g/kg, then fill the rest with carbs and fat. Carbs fuel heavy training.
Worked example: a 2,600-calorie TDEE plus 300 gives 2,900 calories, with about 150 g protein at 75 kg.
Frequently asked questions
About 250–500 above your TDEE. A lean bulk uses the smaller surplus to add muscle with less fat.
About 1.6–2.2 g/kg of body weight per day supports muscle growth without excess.
A lean bulk suits most lifters — slower but leaner. A standard bulk adds size faster with more fat to cut later.
Results are estimates based on population averages and are not medical advice. Consult a doctor or registered dietitian nutritionist (RDN) before making large changes to your diet, especially for deficits over 2 lb (0.9 kg) per week, during pregnancy or nursing, or for anyone under 18.