Use this bulking calorie calculator to build a maintenance baseline before planning a calorie surplus for lean mass gain. The calculator is designed to give a fast answer, but the quality of the answer still depends on accurate inputs and a clear idea of what decision you are trying to support.
- Enter Age, Gender, and Weight using the same units you plan to compare or report.
- Add Height and Activity Level and review the inputs before calculating.
- Read the main daily calories (tdee) first, then use the supporting outputs to understand the trade-offs behind that result.
- Compare your numbers with the worked examples below if you want a quick reasonableness check.
The result estimates maintenance calories, which is the amount typically needed to hold body weight steady under the selected activity level. On this page, the primary output is daily calories (tdee).
Scenario 1: Male, 24 years old, 74 kg, 177 cm, very active. Inputs used: sex: male, age: 24, weight: 74, height: 177, activityLevel: 1.725. Example result: NaN kcal. This bulking baseline produces NaN kcal in estimated maintenance calories before a surplus is added. Scenario 2: Female, 30 years old, 61 kg, 170 cm, moderately active. Inputs used: sex: female, age: 30, weight: 61, height: 170, activityLevel: 1.55. Example result: NaN kcal. For this lean-gain planning case, the maintenance estimate comes to NaN kcal.
Use this calculator to set a maintenance baseline before planning a calorie deficit, surplus, or macro strategy. Related paths for follow-up analysis include calorie calculator, maintenance calorie calculator, bmr calculator, and tdee calculator.
