Calculadora de Calorias para Bulking

Calcule as calorias diárias necessárias para fase de ganho de massa muscular.

Peso Corporal

lbs

Calorias de Manutenção

kcal

Daily Surplus

kcal

Calorias Diárias

2,900 kcal

Proteína160 g

Gordura64 g

Carboidratos421 g

Daily Calories vs Body Weight

Formula

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.

Aprender

Calculate cutting calorie targets.

Calculate custom macronutrient splits.

Calculate lean bulk targets.