Bulking Calculator
Calculate your daily calorie and macronutrient needs for a bulking phase to gain muscle mass. Enter your body metrics and activity level to get personalized targets.
Published by:
isCalculator Editorial Team
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How to use this tool?
This calculator estimates your daily calorie and macronutrient targets for muscle gain (bulking). All inputs use the metric system (kg, cm).
- Enter your details: Gender, Age (10–120), Weight (20–300 kg), Height (50–250 cm).
- Select Activity Level: Choose the option that matches your weekly exercise frequency.
- Choose Bulking Intensity: Mild (10% surplus), Moderate (15%), or Aggressive (20%).
- Click "Calculate" to see your daily targets for calories, protein, carbs, and fat.
What you get:
- Calories: Your TDEE multiplied by your chosen surplus percentage.
- Protein: 2g per kg of body weight.
- Fat: 0.8g per kg of body weight.
- Carbs: Remaining calories after protein and fat are accounted for.
Tip: Adjust your intake based on weekly weight changes. If not gaining, increase surplus; if gaining too fast, reduce it.
Previous Results
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Frequently Asked Questions
A bulking calculator estimates your daily calorie and macronutrient targets for a muscle gain phase based on your body metrics and activity level.
It uses the Mifflin-St Jeor equation for BMR and standard macro recommendations. Individual needs may vary; adjust based on progress.
Protein, carbohydrates, and fat. Protein is set at 2g per kg of body weight, fat at 0.8g per kg, and the remaining calories from carbs.
