Bulking Calorie Calculator
Metric (kg/cm)
Calculate bulking targets using metric units
Imperial (lbs/in)
Calculate bulking targets using imperial units
Formula
Bulking Calories = TDEE + Surplus (250-500 cal) | Protein = 2.0 g/kg
Frequently Asked Questions
What is a lean bulk?
A lean bulk is a controlled caloric surplus of about 200-300 calories above TDEE to maximize muscle gain while minimizing fat gain.
How much weight should I gain per week?
Beginners: 0.25-0.5 kg/week. Intermediate: 0.1-0.25 kg/week. Gaining faster typically means excess fat gain.
How much protein for bulking?
Aim for 1.6-2.2 g of protein per kg bodyweight (0.7-1 g per lb). Since you are in a surplus, the lower end is often sufficient.
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