Bulking Calculator: Your Calories & Macros to Build Muscle
Get the exact daily calories and protein to gain muscle without piling on fat. Adjust your bulk pace and watch your macros update live.
How many calories to bulk
Your body burns a maintenance number of calories every day, called your TDEE. To build muscle you eat above it. A surplus of around 10 to 20 percent is enough to grow while keeping fat gain in check.
How much protein for bulking
Protein is what actually builds muscle. Aim for roughly 1.6 to 2.2 grams per kilogram of bodyweight a day, spread across your meals. The calculator sets protein first, then fills the rest with carbs and fat.
Clean vs dirty bulk
A clean bulk uses a modest surplus so most of what you gain is muscle. A dirty bulk piles on calories and adds fat you will have to cut later. Lean and steady wins.
Bulking calculator FAQ
About 10 to 20 percent above your maintenance calories. This calculator estimates maintenance with the Mifflin-St Jeor formula, then adds your chosen surplus.
Roughly 1.6 to 2.2 grams per kilogram of bodyweight per day. The calculator defaults to 2.0 g/kg and splits the rest between carbs and fat.
It is a strong starting point. Track your weight for two to three weeks and adjust: if you are not gaining, add calories; if fat climbs fast, trim the surplus.
Yes. Scoop takes your calorie and protein targets and tracks every meal by photo, voice or text, so you always know if you hit them.
Bulk with a plan, not a guess.
3 days free. Cancel anytime.
