💪 Bulking Macro Calculator
Dial in calories, surplus, protein, fat, and carbs for a cleaner bulk.
| Style | Surplus | Gain | Best fit |
|---|---|---|---|
| Lean bulk | 150-250 | 0.25-0.5 | Stay tight |
| Balanced bulk | 250-400 | 0.5-0.75 | Most lifters |
| Aggressive bulk | 400-700 | 0.75-1.25 | Hardgainer |
| Recovery bulk | 100-250 | 0.2-0.4 | Post-cut |
| Goal | Protein | Fat | Carbs |
|---|---|---|---|
| Lean | 2.0-2.2 | 0.7-0.8 | Remainder |
| Balanced | 1.8-2.0 | 0.7-0.9 | Remainder |
| Aggressive | 1.6-1.9 | 0.8-1.0 | Remainder |
| Strength | 1.8-2.1 | 0.7-0.9 | Remainder |
| Formula | Use | Inputs | Output |
|---|---|---|---|
| Mifflin | BMR | Age, Wt, Ht | kcal/day |
| Katch | Lean BMR | BF% + lean | kcal/day |
| TDEE | Maintain | BMR x act | kcal/day |
| Surplus | Bulk add | Gain target | kcal/day |
| Profile | BF band | Gain pace | Note |
|---|---|---|---|
| New lifter | 12-18% | 0.4-0.6 | Simple start |
| Hardgainer | 8-15% | 0.5-0.8 | Eat steady |
| Post-cut | 14-22% | 0.25-0.5 | Rebuild well |
| Strength block | 10-20% | 0.4-0.7 | Train hard |
Macros are short for macronutrients. They are made of the three main foods that the body needs in large amounts: proteins, carbohydrates and fats. Find the right amount between them helps to build muscle without too much extra fat.
Although calories cause whether you gain or lose, the amounts of macros determine if the weight will be lean tissue or fat. Good nutrition ensures that the body uses carbs well. That backs workouts, help repair and slow fat gain.
How to Choose Macros for Bulking
A diet for lean or thin bulking stresses good, prime foods. You must gain weight slowly, to escape too much fat instead of muscle. While you try to add as much lean weight and keep fat low, many proteins and carbohydrates are useful, when you cut the fats.
The body easily stores fats as fat. Carbohydrates must first break down and rebuild, before store them as fat. So good foods are white rice, sweet potatoes, oats or bananas.
For count ideal macros during bulking, there are things to think about. You can study scientific results about which amounts most quickly build muscle. Another side is that macros will slow fat gain.
For bulking plan surplus of 200 until 500 calories a day, that gives muscle without too much fat. More than 500 extra calories add weight, but a lot of it will be fat. In a 1000-calorie surplus the fat part will be big, no matter the macros.
Various ways exist for set the macro-amounts. Some take percentages from the whole calorie intake, for instance 25 % proteins, 50 % carbohydrates and 25 % fats. Others offer 35 % proteins, 45 % carbohydrates and 20 % fats for a cleaner increase.
Also uses one grams in kilo of bodyweight. For proteins plan 1,8 until 2 g for every kg of weight. At moderate until high activity, carbohydrates can be 4 g for kg.
Fats however stay important macros in this process.
