Macros for Bulking Calculator
Get your bulking macros: calories, protein, carbs, and fat for muscle gain. Based on your TDEE, a calorie surplus, and a training-friendly split.
Calculator by Toolsloft ↗- Daily calories
- 3034.9 kcal
- Protein
- 144 g
- Carbs
- 425.04 g
- Fat
- 84.3 g
- Maintenance (TDEE)
- 2759 kcal
Building muscle needs a calorie surplus with enough protein to support growth and enough carbs to train hard. This calculator finds your maintenance calories, adds the surplus you choose, and splits the total into daily grams of protein, carbs, and fat.
How this is calculated
Maintenance (TDEE) is the Mifflin-St Jeor BMR times an activity factor. Bulking calories are TDEE increased by your chosen surplus percentage. Protein is set to 1.8 g per kg of body weight (4 kcal/g), fat to 25% of calories (9 kcal/g), and the remaining calories become carbohydrate (4 kcal/g). A modest surplus of 10 to 20 percent supports lean gains while limiting fat gain.
How to use
- Enter your sex, weight, height, age, and activity level.
- Choose a calorie surplus, commonly 10 to 20 percent for a lean bulk.
- Read your daily calorie target and macro grams for protein, carbs, and fat.
Examples
- Male, 80 kg, 180 cm, 30, moderate, 10% surplus:
3,035 kcal: 144 g protein, 425 g carbs, 84 g fat
FAQ
- How large should my surplus be?
- A 10 to 20 percent surplus supports steady muscle gain while keeping fat gain in check. Beginners and those returning from a break can often gain on the higher end.
- How much protein do I need to bulk?
- Around 1.6 to 2.2 grams per kilogram of body weight is the evidence-based range. This tool uses 1.8 g/kg, which sits comfortably in that window.
- Why so many carbs?
- After protein and fat are set, the rest of the calories go to carbohydrate because carbs fuel intense training and help recovery during a growth phase.