Bulking Calculator
Calculate your optimal calorie and macro targets for muscle gain.
Calorie Targets
Maintenance Calories2594 calories/day
Base calories to maintain current weight
Bulking Calories2853 calories/day
Target calories for muscle gain
Weekly Weight Gain0.25 kg/week
Expected rate of weight gain
Macro Breakdown
Protein154g (616 calories)
For muscle growth and recovery
Carbohydrates381g (1524 calories)
For energy and performance
Fats79g (713 calories)
For hormonal function
Meal Planning
Meals Per Day5 meals
Optimal meal frequency
Per Meal571 calories, 31g protein
Target nutrients per meal
Timeline
Monthly Gain1 kg
Expected monthly weight gain
Target Weight75 kg
In 20 weeks
Recommendations
Training:
Balance compound and isolation exercises
Protein Timing:
Consume 31g protein every 4.8 hours
Progress Tracking:
Weigh yourself daily and take weekly averages
Adjustments:
Increase calories by 10% if not gaining after 2 weeks