Lean vs aggressive?
Lean adds ~10% over TDEE; aggressive adds ~15%.
Bulking Calculator
Set bulk calories as a percentage above your TDEE for muscle-building phases.
Bulk calories
Enter stats and activity, then pick lean (+10%) or aggressive (+15%) surplus.
About this calculator
How to use Bulking Calculator, plus the formulas and logic behind the results.
Tool description
Bulking means eating above maintenance to support muscle growth. A small surplus limits fat gain; larger surpluses add scale weight faster but often with more fat.
How to use
- Enter measurements and training-day activity level.
- Choose lean or aggressive surplus.
- Calculate bulk calories and surplus kcal.
- Track scale and gym performance for 2–3 weeks, then tweak.
Formulas & reference
TDEE = BMR × activitySurplus = TDEE × (10% or 15%)Bulk calories = TDEE + surplus
Bulk styles
- Lean +10% — slower scale gain, less fat
- Aggressive +15% — faster gain, more fat risk
- Protein ~1.6–2.2 g/kg often cited for lifters
Calculation logic
Percentage surplus on TDEE rather than a fixed kg/week timeline—good when focus is gym performance not a scale date.
Beginners may gain strength without a large surplus; advanced lifters often need smaller, longer bulks.
Bulking Calculator FAQ
Common questions about this calculator and how to use the results.
How long to bulk?
Often 8–16+ weeks depending on goals and fat tolerance.
Cardio during bulk?
Fine for health; very high cardio raises TDEE—recalculate if volume changes.
Dirty bulk?
This tool models controlled surpluses, not unlimited junk food.
Cut after bulk?
Many run a cut phase after gaining to trim excess fat.
No scale change?
Raise surplus 100–200 kcal or verify tracking accuracy.