Bulk Kalorien Rechner

Berechnen Sie daily calorie und macro targets for bulking. Get protein, fat, and carb breakdowns for muscle building.

Körpergewicht

lbs

Erhaltungskalorien

kcal

Daily Surplus

kcal

Tägliche Kalorien

2,900 kcal

Protein160 g

Fett64 g

Kohlenhydrate421 g

Daily Calories vs Body Weight

Formel

Bulk Calories = TDEE + Surplus

Protein: 1 g per lb body weight (supports muscle growth)

Fat: 0.4 g per lb body weight (supports hormones)

Carbs: Remaining calories divided by 4 (fuels training)

Conservative: 200-300 kcal/day (less fat gain)

Moderate: 400-500 kcal/day (balanced approach)

Aggressive: 600-1000 kcal/day (faster gains, more fat)

A 160 lb lifter with 2400 TDEE adding a 500 kcal surplus.

How much surplus do I need to build muscle?

Research suggests 200-500 kcal above maintenance is sufficient. Larger surpluses mostly add fat, not extra muscle.

Do I need to eat more on training days?

Some lifters cycle calories higher on training days and lower on rest days. If you prefer simplicity, consistent daily intake works fine.

When should I stop bulking?

When body fat becomes uncomfortably high or exceeds 20% for men or 30% for women. A cut phase can then reveal the muscle you built.

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