बल्क कैलोरी कैलकुलेटर
बल्किंग के लिए दैनिक कैलोरी की गणना करें।
दैनिक कैलोरी
2,900 kcal
Daily Calories vs Body Weight
सूत्र
## How Bulking Calories Are Calculated ### Formula **Bulk Calories = TDEE + Surplus** ### Macronutrient Split - **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) ### Surplus Guidelines - **Conservative**: 200-300 kcal/day (less fat gain) - **Moderate**: 400-500 kcal/day (balanced approach) - **Aggressive**: 600-1000 kcal/day (faster gains, more fat)
हल किया गया उदाहरण
A 160 lb lifter with 2400 TDEE adding a 500 kcal surplus.
- 01Daily calories = 2400 + 500 = 2900 kcal
- 02Protein = 160 * 1 = 160 g (640 kcal)
- 03Fat = 160 * 0.4 = 64 g (576 kcal)
- 04Remaining for carbs = 2900 - 640 - 576 = 1684 kcal
- 05Carbs = 1684 / 4 = 421 g
अक्सर पूछे जाने वाले प्रश्न
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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