Bulking Calculator

Lean vs. standard bulking

A lean bulk (roughly +10% over maintenance) minimizes fat gain but progresses muscle more slowly; a standard bulk (+20%) builds muscle a bit faster at the cost of more fat gain along the way.

Protein here is set at a moderate 0.8 g per pound of bodyweight, with fat around 28% of calories and carbs filling the rest to fuel training volume.

Where these numbers come from

The formulas and default values in this calculator are based on:

• General sports nutrition guidance on bulking surplus sizes (lean ~10%, standard ~20% over TDEE) and macro distribution for muscle gain phases

These are planning estimates for training purposes. Check with a coach, trainer, or physician before starting a new program or maxing out.