gymdiet

Lean bulk calculator

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1 About you

Sex

MaleFemale

Age

yrs

Height

Body weight

2 Activity

Activity level be honest: most people overestimate

Sedentary × 1.2Desk job, little or no exercise Lightly active × 1.375Training 1–3 days/week Moderately active × 1.55Training 3–5 days/week Very active × 1.725Hard training 6–7 days/week Athlete × 1.9Twice-daily training or physical job + training

3 Experience & duration

Training experience

Beginner< 1 year of consistent lifting · 1–1.5% BW/month Intermediate1–3 years · 0.5–1% BW/month Advanced3+ years, near your potential · 0.25–0.5% BW/month

Pace within range

ConservativeMiddleUpper end

Duration

months

Lean Bulk

—

Eat daily–

kcal per day (month 1)

Maintenance (TDEE)– kcal

Surplus–

Target gain / month–

Per week–

Projected end weight–

Protein (1.8 g/kg)–

Carbohydrate–

Fat (25%)–

The surplus assumes ~7,700 kcal per kg gained, a simplified and conservative estimate. The true energy cost of gaining a mix of lean tissue and fat varies, so adjust based on your monthly trend.

Fine-tune macros → Build a meal plan

Month-by-month projection

Intake rises slightly each month to keep the surplus constant as your maintenance grows with body weight.

Month	Start weight	Maintenance	Eat daily	Gain

Educational information, not medical advice. Results are estimates based on published formulas and open sources. Talk to a doctor or registered dietitian before changing your diet, especially if you have a medical condition, are pregnant, or take medication. Full disclaimer.

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