Free tools · Nutrition & Energy
Bulking Calculator
Free · No signupA small surplus, protein target, and expected gain rate for a lean bulk — not a dirty bulk.
Your stats
Lean bulk target
3031kcal/day
276 kcal above TDEE
BMR
1778 kcal
TDEE
2755 kcal
Protein
160 g
Protein
160 g
640 kcal
Carbs
409 g
1636 kcal
Fat
84 g
756 kcal
At this rate, a move toward your goal is on the order of 25.6 weeks (around Mar 14, 2027). Treat it as a window, not a promise.
Questions
How big should a bulk surplus be?
A 5–12% surplus is the usual lean-bulk window. Bigger surpluses add weight faster, and most of the extra is fat.
Is this medical advice?
No. These calculators are for wellness and fitness planning only. Talk to a physician before changing how you eat or train.
Related tools
Cutting Calculator
Calorie and protein targets for a fat-loss phase, plus an estimated weekly rate that protects training.
Macro Calculator
Protein, carb, and fat targets from your TDEE and goal — cut, maintain, or lean bulk. Grams per day.
Bulk or Cut Quiz
Should you cut, lean bulk, recomp, or maintain? A short quiz from body fat, training age, and goal — not a vibe check.
Hammr Fitness is for wellness and fitness purposes only. It is not medical advice. Consult a physician before starting any exercise or nutrition program. If you have a medical emergency, call emergency services.