Calculator Inputs
Example Data Table
| Age | Sex | Weight | Height | Activity | Surplus | Meals | Protein | Fat % |
|---|---|---|---|---|---|---|---|---|
| 27 | Male | 78 kg | 180 cm | 1.55 | 350 kcal | 5 | 2.1 g/kg | 25% |
| 31 | Female | 62 kg | 168 cm | 1.375 | 250 kcal | 4 | 1.8 g/kg | 28% |
| 24 | Male | 90 kg | 185 cm | 1.725 | 450 kcal | 6 | 2.2 g/kg | 24% |
Formula Used
BMR: Mifflin-St Jeor equation
Male: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5
Female: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161
TDEE: BMR × activity factor
Bulking calories: TDEE + calorie surplus
Protein grams: body weight × protein target
Fat calories: total calories × fat percentage
Fat grams: fat calories ÷ 9
Carb calories: total calories − protein calories − fat calories
Carb grams: carb calories ÷ 4
Water target: body weight × chosen ml/kg
Fiber target: total calories ÷ 1000 × chosen fiber factor
Estimated weekly gain: (daily surplus × 7) ÷ 7700
How to Use This Calculator
- Enter your age, sex, weight, and height.
- Select the activity factor that matches your weekly routine.
- Choose a daily surplus based on how fast you want to gain.
- Set meals per day, protein per kilogram, and fat percentage.
- Adjust hydration, fiber, and meal share percentages.
- Ensure active meal percentages total exactly 100.
- Press the calculate button.
- Review calories, macros, hydration, and the sample meal split.
- Use the CSV button for spreadsheets and the PDF button for printable reports.
- Track scale weight weekly and refine surplus if progress is too slow or too fast.
Frequently Asked Questions
1. What surplus is best for lean bulking?
A moderate surplus of 200 to 350 calories daily works well for many people. It usually supports muscle gain while limiting unnecessary fat gain.
2. How much protein should I use?
Most lifters do well around 1.6 to 2.2 grams per kilogram daily. This calculator lets you raise or lower protein based on your preference.
3. Why are carbohydrates so high in bulking plans?
Carbohydrates refill glycogen, support training performance, and help you sustain a calorie surplus. They usually carry most remaining calories after protein and fat targets are set.
4. Should training and rest days use different calories?
Many people keep calories steady for simplicity. Others use slightly higher carbs on training days and slightly lower carbs on rest days while maintaining the weekly calorie target.
5. How often should I adjust my bulking calories?
Review body weight, gym performance, and waist measurements every two to three weeks. If weight is not increasing, add a small calorie bump.
6. Can I use this for women too?
Yes. The calculator includes separate BMR constants for male and female entries. The overall macro planning method remains the same.
7. Do I need six meals to bulk successfully?
No. Total calories and macros matter most. More meals can improve comfort, appetite management, and routine, but they are not mandatory.
8. Is this a medical nutrition prescription?
No. It is an educational planning tool. People with medical conditions, digestive issues, or eating concerns should consult a qualified health professional.