Calculator
Example Data Table
| Profile | Maintenance | Gain Target | Protein | Carbs | Fat | Meals | Weekly Gain |
|---|---|---|---|---|---|---|---|
| Lean Bulk Starter | 2,571 kcal | 2,771 kcal | 136 g | 434 g | 54 g | 4 | 0.18 kg |
| Steady Muscle Builder | 1,815 kcal | 2,115 kcal | 120 g | 287 g | 54 g | 4 | 0.27 kg |
| High Output Athlete | 3,425 kcal | 3,925 kcal | 187 g | 641 g | 68 g | 5 | 0.45 kg |
| Custom Macro Planner | 2,196 kcal | 2,546 kcal | 139 g | 379 g | 53 g | 5 | 0.32 kg |
Formula Used
1. Mifflin-St Jeor BMR
Male: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
Female: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
2. Katch-McArdle BMR
Lean Mass = weight × (1 − body fat % ÷ 100)
BMR = 370 + 21.6 × lean mass(kg)
3. Maintenance Calories
Maintenance = BMR × activity factor
4. Muscle Gain Calories
Gain Target = Maintenance + calorie surplus
5. Macro Targets
Protein Calories = protein grams × 4
Carb Calories = carb grams × 4
Fat Calories = fat grams × 9
6. Estimated Weekly Gain
Weekly Gain(kg) = daily surplus × 7 ÷ 7700
This calculator uses evidence-based calorie planning logic. It gives practical bulking targets, but progress should still be adjusted using body weight trends, gym performance, energy levels, and body composition changes.
How to Use This Calculator
- Select your preferred unit system.
- Enter sex, age, height, and body weight.
- Choose your daily activity level carefully.
- Add your weekly training frequency.
- Pick a formula method for BMR estimation.
- Enter body fat if using Katch-McArdle.
- Select lean, steady, aggressive, or custom gain style.
- Set protein, fat, and meal preferences.
- Press the calculate button.
- Review calories, macros, meal splits, and the graph.
- Download the report in CSV or PDF format.
- Adjust intake every two weeks using real progress.
FAQs
1. What calorie surplus is best for muscle gain?
A modest surplus often works best. Lean gain usually starts around 150 to 250 calories daily. Steady gain often uses 250 to 350. Larger surpluses can speed scale weight, but they may also increase unwanted fat gain.
2. Which BMR formula should I choose?
Mifflin-St Jeor is reliable for most people. Katch-McArdle can be useful when body fat percentage is known and reasonably accurate. If your body fat estimate is uncertain, Mifflin-St Jeor is usually the safer choice.
3. How much protein should I eat during a bulk?
Most lifters do well around 1.6 to 2.2 grams per kilogram daily. Higher amounts may help some athletes, but the extra benefit often becomes smaller. Consistency matters more than chasing extreme protein targets.
4. Why are carbs so high in the result?
Carbs usually fill the remaining calories after protein and fat are set. They support hard training, recovery, and muscle glycogen. If the carb target feels too high, increase fat slightly or choose a smaller surplus.
5. How often should I adjust my calories?
Review your body weight, gym performance, and waist changes every two weeks. If scale weight does not move, add about 100 to 150 calories daily. If fat gain rises too quickly, reduce your surplus slightly.
6. Can I use this calculator while cutting?
This page is built for muscle gain. The maintenance estimate is still useful, but cutting requires a calorie deficit instead of a surplus. For cutting, subtract calories from maintenance and keep protein intake high.
7. Does meal frequency affect muscle gain?
Total daily intake matters most. Meal frequency mainly helps with appetite, digestion, schedule, and protein distribution. Many people find three to five meals practical for muscle gain, but your preference can still work well.
8. Are these results medical advice?
No. This calculator provides educational estimates. Medical conditions, medications, digestive issues, and sport-specific demands can change nutrition needs. Speak with a qualified clinician or sports dietitian for personal medical guidance.