How It's Calculated

BMR (Mifflin-St Jeor): For men: 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5; For women: 10 × weight + 6.25 × height - 5 × age - 161.

TDEE = BMR × Activity Factor.

Bulking Calories = TDEE × (1 + surplus%). Macros: Protein 2g/kg, Fat 0.8g/kg, Carbs = remaining calories / 4.