增肌热量计算器

使用此增肌热量计算器快速获得准确的计算结果。

体重

lbs

维持热量

kcal

Daily Surplus

kcal

每日热量

2,900 kcal

蛋白质160 g

脂肪64 g

碳水化合物421 g

Daily Calories vs Body Weight

公式

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.

学习