Bulking Calculator
Fitness & ExerciseCalculate optimal calories and macros for muscle building
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Bulking Calculator
Calculate your optimal calorie surplus and macros for building lean muscle mass effectively.
Your Bulking Calorie Targets
Maintenance
-
calories/day
Bulking Target
-
calories/day
Weekly Surplus
-
extra calories
Daily Surplus:
-
Expected weight gain: - lbs/week
Optimal Macros for Muscle Gain
Protein
Carbs
Fat
-
Protein (g)
- cal
-
Carbs (g)
- cal
-
Fat (g)
- cal
Protein timing: Aim for -g protein per meal across 4-5 meals for optimal muscle protein synthesis.
Projected Progress Timeline
Estimated Time to Goal
-
Target Weight
-
Realistic Muscle Gain Expectations
Monthly Potential
Muscle Gain:
-
Fat Gain (est):
-
Total Weight:
-
Lean Mass Ratio
-
Lean Mass
Bulking Supplement Stack
💡 Pro Tip
-
Training vs Rest Day Nutrition
🏋️ Training Days
Calories:
-
Protein:
-g
Carbs:
-g
Fat:
-g
😴 Rest Days
Calories:
-
Protein:
-g
Carbs:
-g
Fat:
-g
⚠️ Disclaimer
This calculator provides estimates based on general formulas. Individual results may vary based on genetics, training quality, sleep, stress, and other factors. Adjust calories based on actual progress - aim for 0.5-1% body weight gain per month for optimal muscle-to-fat ratio. Consult a healthcare provider before starting any new nutrition or exercise program.
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Bulking Calculator
Maximize muscle gains with proper surplus.