Bulk Calorie Calculator

Calculate your daily calorie and macronutrient targets for a muscle-building bulk phase.

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Daily Calories

2,900 kcal

Protein160 g
Fat64 g
Carbohydrates421 g

Daily Calories vs Body Weight

View formula & how it works →

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)

    • Example Calculation

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

    1. 01Daily calories = 2400 + 500 = 2900 kcal
    2. 02Protein = 160 * 1 = 160 g (640 kcal)
    3. 03Fat = 160 * 0.4 = 64 g (576 kcal)
    4. 04Remaining for carbs = 2900 - 640 - 576 = 1684 kcal
    5. 05Carbs = 1684 / 4 = 421 g

    Frequently Asked Questions

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