Bulk Calorie Calculator
Daily calories and a modest surplus for gaining muscle with minimal fat, from the Mifflin-St Jeor equation plus a 5–15% surplus. An estimate; a 250–500 kcal surplus and 1.6–2.2 g/kg of protein is the usual starting point.
Your lean-bulk calorie target
2,475 kcal/day
Maintenance is 2,250 kcal/day, plus a 225 kcal surplus (10%).
| Daily protein target | 112–154 g/day (1.6–2.2 g/kg) |
| Rough expected gain | 0.88 kg/month |
| Aim for | 0.25–0.5 kg/month (lean bulk) |
Safety floors: never aim below 1,200 kcal/day (women) or 1,500 kcal/day (men) without medical supervision.
Muscle gain is slow: even in ideal conditions most lifters add 0.25–0.5 kg of muscle per month. If you gain faster than ~1 kg/month, the extra is mostly fat — trim the surplus.
Formula & source — Mifflin-St Jeor equation (Mifflin et al., 1990) + protein evidence range
Bulk target = TDEE × (1 + surplus%), where TDEE = BMR × activity factor and BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5 (men) / − 161 (women). Protein 1.6–2.2 g/kg/day is the evidence-based range for maximising muscle gain (Morton et al., British Journal of Sports Medicine, 2018).
Estimate, not medical advice. FitCalc results are estimates based on population-average formulas. They are not a diagnosis, a prescription, or a substitute for professional medical advice. If you have a medical condition, are pregnant, or take medication, talk to a doctor or registered dietitian before changing your diet or exercise. FitCalc claims no medical credentials.
Try next: TDEE Calculator · BMR Calculator · Calorie Calculator