बल्क कैलोरी कैलकुलेटर

बल्किंग के लिए दैनिक कैलोरी की गणना करें।

शरीर का वज़न

lbs

रखरखाव कैलोरी

kcal

Daily Surplus

kcal

दैनिक कैलोरी

2,900 kcal

प्रोटीन160 g

वसा64 g

कार्बोहाइड्रेट421 g

Daily Calories vs Body Weight

सूत्र

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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