Lean Bulk Calculator: Calories, Macros & Timeline
LEAN BULK CALCULATOR
Gain slowly.
Gain lean.
Plan a lean bulk with a gradual rate of gain for your experience, the calories and macros to eat each day, and a realistic timeline.
Don’t know your maintenance? Work out your total daily energy expenditure first.
TDEE calculatorBEHIND YOUR NUMBER
A little understanding
goes a long way.
How fast should I gain?
The more experienced you are, the slower muscle comes. A common guide: beginners about 1–1.5% of body weight a month, intermediates 0.5–1%, advanced lifters 0.25–0.5%. Faster than that mostly adds fat.
How much protein?
About 1.6–2.2 g per kg of body weight a day is enough for most people building muscle. We use 1.8 g/kg by default.
Is this calculator for me?
It suits healthy adults planning everyday eating. It is not medical advice. If you are pregnant, under 18, or have kidney disease, diabetes or another condition, check with your GP or a registered dietitian.