Calculate your bulking calories based on TDEE. Get surplus targets and macro splits for lean bulking or aggressive bulking phases.
Bulking means intentionally eating in a calorie surplus to maximize muscle growth. A lean bulk (10% surplus) minimizes fat gain, while an aggressive bulk (20% surplus) maximizes muscle growth but adds more fat. Most people do best with a lean bulk unless they're very underweight or have significant muscle-building goals.
Your Stats
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If provided, uses the more accurate Katch-McArdle formula
Your ideal TDEE for bulking depends on your age, gender, weight, height, and activity level. Use the calculator above with your personal stats to get an accurate number. As a rough guide, most adults have a TDEE between 1,800 and 3,000 calories/day.
Start by calculating your TDEE, then adjust based on your goal. For a deficit, eat 15–25% below TDEE. For a surplus, eat 10–20% above. Track your weight for 2–3 weeks and adjust if needed — the calculator gives you a starting point.
A lean bulk uses a controlled 10–15% surplus with quality food. A dirty bulk means eating everything in sight. Lean bulking builds nearly as much muscle with far less fat gain. There's no real benefit to a dirty bulk for most people.