How much weight per week during bulk?
0.5-1 lb (0.25-0.5 kg) weekly optimizes muscle gain while limiting fat accumulation.
Health Fitness
Bulking Calorie Calculator
Calculate bulking calorie with your details.
Personalized estimate
Use realistic inputs for the most useful results.
What this calculator does
A bulking calorie calculator determines daily intake needed for muscle gain. Surplus typically ranges 250-500 calories above maintenance for 0.5-1 lb weekly gain.
How it works
Calculate BMR with Mifflin-St Jeor, multiply by activity factor for TDEE, then add surplus based on target weekly gain.
Formula
TDEE = BMR × activity multiplier. Bulk calories = TDEE + (target weekly gain × 3,500 ÷ 7).
Tips for using this calculator
- Aim for 0.5-1 lb weekly gain to maximize muscle, minimize fat
- Consume 0.8-1g protein per pound body weight
- Prioritize strength training 3-5 days weekly
- Track weight weekly and adjust after 2-3 weeks
- Include whole foods for micronutrients
Frequently asked questions
Why is protein important during bulk?
Protein provides amino acids for muscle synthesis. 0.8-1g per lb body weight is recommended.
Will I gain fat during a bulk?
Some fat gain is inevitable, but moderate surplus (250-500 cal) minimizes it.