Bulking Macro Calculator
Bulking means eating above maintenance so your body has surplus energy to build muscle. This calculator presets your goal to bulk (+400 kcal/day) and returns protein, carb, and fat grams for your chosen diet style. Train hard and prioritise protein — a surplus without stimulus goes to fat, not muscle.
Your details
Enter your details and press calculate to see your macro breakdown.
Macros for muscle gain
A modest surplus (~250–500 kcal/day) supports muscle growth while limiting fat gain. Protein stays high (~0.8–1.1 g/lb) and carbs do most of the lifting in the surplus — they fuel training performance. Fat is needed for hormones but is calorically dense, so a balanced or high-protein split is usually the most practical choice for a lean bulk; keto can work but requires careful food selection.
Use the protein calculator for a dedicated gram target, and see how to calculate macros for the formulas behind these numbers.