增肌热量计算器 — 公式
## 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)
### 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)
计算示例
A 160 lb lifter with 2400 TDEE adding a 500 kcal surplus.
- Daily calories = 2400 + 500 = 2900 kcal
- Protein = 160 * 1 = 160 g (640 kcal)
- Fat = 160 * 0.4 = 64 g (576 kcal)
- Remaining for carbs = 2900 - 640 - 576 = 1684 kcal
- Carbs = 1684 / 4 = 421 g