Free tool

Bulking calorie calculator

Your maintenance calories and a modest daily calorie target for gaining muscle.

Short answer: Start from your estimated maintenance calories and add a modest surplus, commonly about 10 to 15 per cent, then adjust from your weekly weight trend.

Estimate your calories for gaining muscle

Sex assigned at birth

Age in years

Height in centimetres

Bodyweight in kilograms

How active your week is

Maintenance: about 2678 kcal a day

2946–3080 kcal a day

Your starting target for gaining muscle.

Step 1 of 5 complete

Your daily target for the plan: 3010 kcal

Calories are the energy. Next, set the protein your muscles need to repair and grow.

Continue to step 2: Protein

Mifflin-St Jeor estimate for healthy adults aged 18+, not medical advice. Your figures stay on this device.

Educational information for adults aged 18 and over. It does not diagnose, treat or manage any medical condition. If you have a health condition, or symptoms that worry you, speak to your doctor or a health professional.