# Lean Bulk Macros Calculator

#### Determine Your Ideal Carb, Protein, and Fat Intake for Lean Muscle Gain

Updated: December 14, 2022

If you want to gain muscle without the excess fat, that’s called lean bulking. And to achieve that goal, you must dial in your nutrition.

## What Are Lean Bulk Macros?

Before we dive into any calculations, let me explain the fundamentals of lean bulk macros.

Macros, or macronutrients, refer to the number of carbs, protein, and fat you consume each day. To that end, lean bulk macros are your macronutrient targets for building muscle while minimizing fat gain.

Generally, macros are measured in grams. And each gram of carbs, protein, and fat has a set number of calories.

• Carbohydrate = 4 calories per gram
• Protein = 4 calories per gram
• Fat = 9 calories per gram

In addition, your body uses each macronutrient in different ways. For example, carbs are an immediate energy source, while protein is a building block. And fat is essential for brain function and long-term energy.

Therefore, the amount of each macronutrient you consume can affect your performance and body composition. So now let’s get into finding your macros for lean bulking.

## How To Calculate Lean Bulk Macros

First, it’s essential to realize that there is more than one way to calculate lean bulk macros. For instance, some people calculate based on a certain number of grams per pound (or kilogram) of body weight.

However, this approach doesn’t work well if you’re lighter than average, as it could cause you to undereat and not gain any muscle. Or if you’re heavier, the basic calculation could cause you to overeat and gain fat.

A better approach is to calculate your calorie intake first. Then find your lean bulk macros as a percentage of your calorie intake. This way, you know you have the right energy balance for lean bulking.

To find your lean bulk calorie intake, first, you need to know how many calories you burn. Then add 5-15% more calories. This is the ideal calorie surplus for lean bulking.

To illustrate, let’s say you know you burn 2,400 calories on days you work out. Then a suitable lean bulk calorie surplus is 2,400 x 1.1 = 2,640 calories.

On days you don’t exercise, you should essentially eat as many calories as you burn. In this case, that’s 2,400 calories on rest days.

Once you know your calorie target, it’s easy to find your macros as a percentage of your calories.

#### Lean Bulk Carbs

When it comes to carbs and lean bulking, you need to get enough to fuel weight-lifting workouts. But not so much that the excess gets stored as fat.

That means striking a balance somewhere between high-carb bulking diets and low-carb cutting diets. As well as adjusting your carb intake to your activity level.

The more active you are, the more carbs you can have, and vice versa. Adjusting your carb intake in this way is called carb cycling. And itâ€™s one of the most effective nutrition tools for staying lean while you bulk.

A reasonable target is 40% of your calories from carbs on days you work out. On days you don’t work out, lower that down to 20%.

As an example, let’s use the 2,640 calories from earlier. So on workout days, that’s 2,640 x 0.4 = 1,056 calories from carbs. And remember, there are 4 calories per gram of carbs, which is 1,056 Ã· 4 = 264 grams of carbs.

On non-workout days, you only eat 2,400 calories. That’s 2,400 x 0.2 = 480 calories from carbs, which is 120 grams. So you see how your activity level drives your carb intake.

#### Lean Bulk Protein

As you know, protein is a building block for your body. So getting enough protein is very important on a lean bulk diet.

Therefore, I recommend you target about 30% of your calories from protein daily, regardless of your workout schedule.

Continuing the example, we have 2,640 x 0.3 = 792 calories from protein. And again, there are 4 calories per gram of protein. So here it’s 792 Ã· 4 = 198 grams of protein on days you work out.

On rest days, you have 2,400 x 0.3 = 720 calories or 180 grams of protein.

Related: Simple Protein Intake Calculator

#### Lean Bulk Fat

Last but not least is fat. The thing to remember here is that fat alternates the opposite of carbs. So when carbs are high, fat should be low, and vice versa.

On workout days, fat should be lower at around 30%. While on rest days, fat makes up the balance of your calories at around 50%.

One more time, that’s 2,640 x 0.3 = 792 calories from fat. But this time, there are 9 calories per gram of fat. So you get 792 Ã· 9 = 88 grams of fat.

And for a rest day, that’s 2,400 x 0.5 = 1,200. And 1,200 Ã· 9 = 133 grams of fat.

To summarize, you should target around 40% carbs, 30% protein, and 30% fat on days you work out.

And about 20% carbs, 30% protein, and 50% fat on rest days.

## Lean Bulk Macro Calculator

Keep in mind the calculations above are for illustration purposes only. Your actual calorie and macro targets depend on your personal body type and activity level.

Look no further than my lean bulk macro calculator to find your personalized macro targets. All you have to do is fill out the form below, and you’ll receive a detailed plan.

### Lean Bulk Macros Meal Plan

Get a personalized meal plan designed specifically for your body and lifestyle. Including custom recipes formulated to fit your macros and calories – no counting required!

You’ll be taken to your free plan if you use the lean bulk macro calculator. And you’ll get your daily macros and calories, plus a healthy grocery list. Then, upgrade to the Premium plan for custom recipes that fit your macros!

But if you choose to do your own calculations, you’ll still benefit from learning all of my lean bulk strategies. Click below to get all 13 tactical lean bulk tips and see actual results!

Maybe lean bulking isn’t a good fit for you right now, and that’s okay. I have tons of other helpful nutrition, supplement, and workout articles to help you with any fitness goal.

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