How to use this calculator
- 1
Enter your TDEE
Use your maintenance number or enter your stats and the calculator derives it.
- 2
Pick a bulk strategy
Lean bulk (+10%), standard bulk (+15%), or aggressive bulk (+20%).
- 3
Read your targets
Daily calorie target, macro split (protein / carbs / fat), and projected weekly weight gain.
What this calculator gives you
- Three surplus strategies (lean / standard / aggressive)
- Realistic gain-rate projections by training experience
- High protein default (≥1 g/lb body weight)
- Carb-emphasized macro split for training fuel
- Internal mini-cut planner suggestion at 12+ weeks
Formulas used
Lean bulk
TDEE × 1.10 → ~0.4 lb/week gain
Best for: Intermediate / advanced lifters; optimal muscle:fat ratio
Standard bulk
TDEE × 1.15 → ~0.6 lb/week
Best for: Beginners and those with a fast metabolism
Aggressive bulk
TDEE × 1.20 → ~0.8 lb/week
Best for: Hard-gainers and short bulk windows; expect more fat gain
Frequently asked questions
How many calories should I eat to bulk?+
Most lifters do best with a +10–15% surplus above TDEE. For a 2,800-kcal TDEE, that is 3,080–3,220 kcal/day. Larger surpluses tend to add fat faster than muscle past the beginner phase.
How fast should I gain weight on a bulk?+
Beginners can gain 0.5–1 lb/week of mostly-lean weight in their first year. Intermediate lifters should aim for 0.25–0.5 lb/week, and advanced lifters 0.1–0.25 lb/week.
What macros should I eat on a bulk?+
Roughly 25–30% protein, 45–55% carbs, 20–25% fat. Protein at 1.6–2.2 g/kg supports muscle growth; high carbs fuel training and glycogen.
How long should I bulk for?+
Most lifters bulk in 12–20 week blocks before a 4–8 week mini-cut to control body fat. Continuous bulking past 20 weeks usually adds fat faster than muscle.
Want the full guide?
The complete article goes deeper into the science, with charts, comparisons, and practical examples.
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