Weight Gain Calculator - Bulking Diet Plan

This calculator determines the daily calorie surplus and macronutrient breakdown needed to gain weight at your desired rate. Gaining 1 kg requires approximately 7700 excess calories, so the calculator adds the appropriate surplus to your maintenance calories.

1. 1

   Enter TDEE

   Input your total daily energy expenditure (maintenance calories)

2. 2

   Set Gain Target

   Choose your desired weekly weight gain rate

3. 3

   Get Bulking Plan

   Receive your daily calorie and macro targets for muscle building

• 1

  A 300-500 calorie surplus is optimal for lean muscle gain with minimal fat

• 2

  Aim for 0.25-0.5 kg weekly gain to maximize muscle and minimize fat accumulation

• 3

  Protein intake should be 1.6-2.2 g/kg body weight when bulking

• 4

  Combine calorie surplus with progressive resistance training for best results

• Eating too large a surplus leading to excessive fat gain

• Not training hard enough to stimulate muscle growth

• Relying on junk food instead of nutrient-dense calorie sources

• Gaining weight too quickly and accumulating unnecessary body fat