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)

    • 计算示例

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

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