Lean Bulk Macros Calculated For You

If your goal is lean bulking, then you want to gain muscle without the excess fat. In order to do that, you need to dial in your nutrition.

That’s why I’m going to help you calculate your lean bulk macros. And you can even try my free lean bulk macro calculator.

So you can look and feel your best while you adding muscle.

Lean Bulk Macros

What Are Lean Bulk Macros?

Before we dive into any calculations, let’s clear up what we’re talking about when it comes to lean bulk macros.

Macros, or macronutrients, refers to the amount 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, each macronutrient is used by the body in different ways. 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 off, it’s important to realize that there is more than one way to calculate lean bulk macros. Some people choose to 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 on the lighter or heavier side. As it could have you eating too little, in which case you wouldn’t gain muscle. Or too much, in which case you would 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 simply add 5-15% more calories. This is the ideal calorie surplus for lean bulking.

Lean Bulk Macros - Calories

To illustrate, let’s say you know you burn 2,400 calories per day. Then a good lean bulk calorie surplus is 2,400 x 1.1 = 2,640 calories.

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 fat loss 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 it’s one of the most effective nutrition tools for staying lean while you bulk.

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

lean bulk macros carb cycling

As an example, let’s use the 2,640 calories from earlier. 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, so that’s 1,056 ÷ 4 = 264 grams of carbs.

On non workout days, that’s 2,640 x 0.2 = 528 calories from carbs. In this case, that’s 528 ÷ 4 = 132 grams of carbs.

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.

For that reason, I recommend you target about 30% of your calories from protein, regardless of your activity level.

Continuing the example, we have 2,640 x 0.3 = 792 calories from protein. Again, there are 4 calories per gram of protein. So here it’s 792 ÷ 4 = 198 grams of protein.

Lean Bulk Fat

Last but not least is fat. The thing to remember here is that fat alternates the opposite of carbs. 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 ÷ 9 = 88 grams of fat.

And for a rest day, that’s 2,640 x 0.5 = 1,320. And it comes out to 1,320 ÷ 9 = 147 grams of fat.

Lean Bulk Macros Pin

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

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.

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

lean bulk macro calculator

bodybuilding meal 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!

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What To Do With Your Lean Bulk Macros

If you choose to use the lean bulk macro calculator, you’ll be taken to your free plan. Including your daily macros and calories, plus a healthy grocery list.

And you’ll even have the option to upgrade to the Premium plan which includes custom recipes formulated to fit your macros!

But if you choose to do your own calculations, you’ll still benefit from learning all of my lean bulk strategies. To learn more, click below to get all 13 tactical lean bulk tips!

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