Bulking Macro Calculator

Enter your maintenance calories. This adds 10% for a lean-gain surplus on a balanced split — enough to build, slow enough to limit fat gain.

How the bulking target is built

Two steps. First the calorie adjustment: your entered maintenance figure is changed by +10% for a surplus. Then the split: 30% protein / 40% carb / 30% fat, converted to grams at 4 kcal/g for protein and carbs and 9 kcal/g for fat, and divided by your meals-per-day for the per-meal figures.

Worked example

Maintenance 2,500 kcal → bulking target 2,750 kcal. Balanced split: protein 2,750 × 0.30 ÷ 4 = 206 g, carbs 2,750 × 0.40 ÷ 4 = 275 g, fat 2,750 × 0.30 ÷ 9 = 92 g. Across 4 meals: 52 g protein, 69 g carb, 23 g fat each.

Why this split for this goal

A 10% surplus is roughly 250–350 kcal — enough to support muscle protein synthesis and progressive overload without a large weekly fat gain. The split is balanced rather than high-protein because carbs matter more here: they fuel heavier training and spare protein for building. Protein at 30% still lands most people near 1.6–2.0 g/kg, which is plenty for growth; going higher mainly displaces the carbs that drive the sessions.

The other goals

Cutting — Fat loss — high protein, calories cut 20% below maintenance.
Maintenance — Hold weight — balanced split at maintenance calories.
Keto — Very low carb — ~5% of calories from carbs, at maintenance.
Body recomposition — Lose fat and gain muscle at once — high protein, a slight 5% deficit.

The plain macro calculator lets you pick any split by hand. Get your calorie number first with the TDEE calculator or the calorie calculator, and check your protein target against your bodyweight from the BMI or body fat calculators.

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Frequently asked questions

How much should I gain per week?

About 0.2–0.4 kg (0.5–1 lb) for most people, slower for advanced lifters. Faster than that and a growing share is fat. Weigh yourself a few times a week, average it, and if the trend is climbing faster than this, trim 100–150 kcal.

Won't I get fat on a surplus?

Some fat gain is unavoidable in a bulk, but a 10% surplus keeps it modest — a common outcome is roughly one part fat to two parts muscle for a natural intermediate lifter. Keeping the surplus small and training hard tilts the ratio toward muscle.

Do I need to bulk at all?

To add muscle beyond the beginner phase, a surplus helps and, for most, is close to necessary. Beginners and people returning from a break can gain muscle at maintenance or even in a small deficit ('recomp') — see the recomp goal for that.

How long should a bulk last?

Several months at least — muscle is built slowly. Many lifters run 4–6 month bulks followed by a shorter mini-cut to clear the accumulated fat, then repeat. Two-week bursts do little.

Why balanced instead of high-carb?

A balanced 30/40/30 already puts carbs at the largest share (40%). If your training is very high-volume or endurance-heavy you can push carbs higher and fat down toward 20–25%, keeping protein and calories the same.

What if the scale isn't moving?

Then you are not in a surplus — your maintenance estimate is low or your intake tracking is loose. Add 150–200 kcal (mostly carbs), hold for two weeks, and re-check the trend.

Last reviewed: September 2026. Figures and formulas are checked against their published sources; see the site's data notes.