Accurate Bulking Calorie Calculator

Find Your Bulking Calories

bulking calorie calculator

If you’re here, that means you’re struggling to bulk up. You’ve tried other bulking plans, but the scale didn’t budge. Worst of all, you’re training hard with nothing to show for it.

As simple as it sounds, not eating enough is usually the thing holding you back. But most other calorie calculators severely underestimate how many calories it takes to gain muscle when you’re active and working out.

That’s why you need a bulking calorie calculator designed to find your personal calorie intake for muscle gain. Try it below or keep reading to learn what makes this more accurate than any other calculator.

bulking calorie calculator

How I Fixed 3 Problems With Other Bulking Calorie Calculators

Other calorie calculators use outdated formulas that assume you’re average. So if you have more muscle than average or work out multiple times a week, traditional calorie calculations can be way off!

To illustrate, two studies in 2019 confirmed the industry standard equations aren’t valid for athletes and trained individuals1,2.

In addition, my own spot check of the top 5 bulking calorie calculators put me at about 2,600 calories to gain weight. However, I lose weight rapidly at that number because it’s actually a large calorie deficit.

My tests revealed that some calculators are off by as much as 40% or 1,000 calories! So I set out to solve that problem.

Also, my research showed that other calorie calculators are inaccurate because they don’t account for body composition, body type, and actual activity level. So I fixed those problems and created the most accurate calorie calculator.

1. Based On Body Composition, Not Just Body Weight

The first problem was that traditional bulking calorie calculators only ask for your body weight. This oversimplification assumes that everyone who weighs X amount of pounds burns the same number of calories.

But, as you know, people who weigh the same can have totally different body compositions. So, for example, you might have more muscle and less fat than someone else at your body weight.

Furthermore, your body composition matters when calculating your calorie intake. The reason is that the more muscle you have, the more calories you burn.

My bulking calorie calculator uses your weight and body fat percentage to determine your lean mass. From there, we can more accurately calculate how many calories you need to gain weight.

I make it easy to estimate your body fat percentage with a visual guide. But if you want to measure your actual body composition, try my body fat percentage calculator.

Bulking Calorie Calculator Body Fat

Find your body fat percentage using skin fold calipers, circumference measurements, or a simple visual guide.

2. Accounts For Your Personal Metabolic Rate

Another problem with standard equations is that they don’t account for genetic variability. And this can be a massive problem because metabolic rate differs significantly from person to person.

In a 3-year study of over 230,000 individuals, I discovered that nearly 1 in 3 people have a body type associated with a faster metabolism. So, with my calculator, your body type adjusts your calorie intake to account for genetic variation. 

3. Adjusts to Your Daily Activity, Not a Weekly Average

Finally, every other bulking calorie calculator out there asks about your activity in terms of how many times you exercise per week. But that doesn’t do anything to tell you how much you need to eat today!

With my new calculator, I ask about your normal daily activities as well as your workout duration, intensity, and frequency. That way, I can tell you exactly how many calories to eat on days you exercise, and on days you take it easy.

By adjusting your calories to your activity level, you will build muscle without gaining excess fat.

Bulking Calorie Calculator Example

Now that you know how this bulking calorie calculator works let’s look at an example. When you put your information into the form, you’ll see a table with your calorie information for workout days and rest days.

Bulking Calorie Targets

The first row in the table shows your recommended calorie intake for each day. And the second row shows your TDEE, or how many calories you burn daily. Finally, the last row shows your calorie surplus.

bulking calorie calculator example

Example bulking calories for workout day and rest day.

Projected Weight Gain

Another added bonus is that I show you how much weight you can expect to gain with your bulking calorie targets. Generally, it’s a good idea to target about 1 pound of weight gain per week.

bulking calorie calculator weight gain

Example of projected weight gain.

Personalized Bulking Recommendations

Finally, you’ll get recommendations to bulk up faster when your weight gain is less than 1 lb per week. These include suggestions on how to adjust your workout intensity, duration, and frequency.

bulking calorie calculator recommendations

Example of bulking recommendations.

Try The Bulking Calorie Calculator

Head back to the top of the page or click here to try the bulking calorie calculator. If you’re still in information gathering mode, scroll down to learn how to gain muscle even faster with a personalized bulking meal plan.

Your Custom Bulking Meal Plan

Get a Bulking Meal Plan that shows you exactly what to eat for every meal! Click below to learn more.
bulking meal plan
Learn More About the Bulking Meal Plan

Bulking Food Choices

Once you get your bulking calorie target nailed down, the next big step is figuring out what to eat to hit that number.

Some bodybuilders eat a lot of junk food during the bulking season simply to make it easier to get all those calories down. This strategy is called a dirty bulk.

But does dirty bulking work as well as clean bulking with healthy foods? Or does it result in unwanted fat gain?

Click here to compare dirty bulk vs clean bulk results.

Dirty Bulking vs Clean Bulking Calorie Calculator
Dirty Bulk vs Clean Bulk

With this information, you’re well on your way to gaining muscle and creating the body you want. So check out my other great content to reach your fitness goals even faster!

SMART Fitness Goals

Learn how to set SMART fitness goals that drive action and get results. See 10 examples and start writing your own!

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