Calculate your bulking calories
Calculate how many calories to eat to gain weight and build muscle. This weight gain calorie calculator determines your maintenance calories (TDEE) and adds a surplus for healthy, sustainable weight gain. Whether you're bulking for bodybuilding or simply trying to reach a healthier weight, we'll help you find your ideal intake.
With a 500 calorie daily surplus:
Clean bulking uses a moderate surplus (200-400 cal) with nutritious whole foods. You gain muscle slower but minimize fat gain. Best for beginners and those who want to stay relatively lean.
Dirty bulking uses a larger surplus (500-1000+ cal) eating anything. Faster muscle growth but more fat gain. Often used by hardgainers or competitive bodybuilders in off-season.
To gain weight, you need to eat more calories than your body burns (TDEE). A surplus of 300-500 calories per day typically results in about 0.5-1 pound gained per week. Our calculator finds your TDEE and adds your chosen surplus automatically.
You may be overestimating calories eaten or underestimating activity. Track everything you eat for a week, including drinks and snacks. If still not gaining, add 200-300 more calories daily. Some people ("hardgainers") have faster metabolisms and need more.
Research suggests 0.7-1 gram of protein per pound of body weight when bulking. For a 150lb person, that's 105-150g daily. Space protein intake across meals (20-40g per meal) for optimal muscle protein synthesis.
Some fat gain is inevitable when in a calorie surplus - you can't build 100% muscle. Minimize fat gain by keeping surplus moderate (300-500 cal), training hard, eating enough protein, and prioritizing whole foods over junk.
Most people bulk for 3-6 months before cutting. Stop bulking when you're uncomfortable with fat levels (usually around 15-20% body fat for men, 25-30% for women). Longer bulks build more muscle but also more fat.