Lean Muscle Gain
Bulking Calculator
Dial in the calories and macros for a lean bulk. Maximize muscle, minimize fat no dirty-bulk regret.
Bulk calories
3,314kcal/day
Protein (g)
153
Carbs (g)
469
Fat (g)
92
Maintenance: 3,014 kcal
Expected gain: ~0.5 lb/week mostly muscle
The Lean bulk formula
Bulk calories = TDEE + surplus
Lean +300 / Moderate +500 / Aggressive +700 kcal/day.
Protein: ~1 g/lb (~2.2 g/kg). Fat: 25% of total calories. Carbs: fills the remainder. Carbs fuel training; don't fear them on a bulk.
Track weekly weigh-ins. If gaining >1 lb/week as a natural lifter, drop calories by 100. Most muscle is built in the 0.25–0.5 lb/week range.