Bulking Macro Calculator
Eat to build muscle with a surplus.
Private by design — everything is calculated on your device, nothing is storedTry: Weight=75, Height=178, Age=28, Sex=male, Activity=1.55, Surplus=15 → 2,678 kcal, 15 %, 3,079 kcal, 150 g, 427 g, 86 g
How to use
Bulking adds calories above TDEE (often 10–20%) with high protein (~2 g/kg) to support muscle growth while limiting fat gain.
Formula
Intake = TDEE × (1 + surplus/100), protein ≈ 2 g/kg.
FAQ
How big a surplus?
Smaller surpluses add less fat; 10–15% is common for lean gains.
Why 2 g protein per kg?
That level supports muscle synthesis for most trainees.
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