Calorie Calculator for Bulking - Clean Bulk Calories

Complete Guide: Calorie Calculator for Bulking

Calculate your optimal bulking calories for maximum muscle growth. Find the right surplus for clean gains without excessive fat accumulation.

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The Art of the Clean Bulk

Bulking doesn't mean eating everything in sight. A clean bulk provides enough calories to maximize muscle growth while keeping fat gain reasonable. The goal is building a physique you're proud of - not one you'll have to diet for months to reveal.

1Clean bulking builds the same muscle as dirty bulking with less fat gain
2A 10-20% calorie surplus optimizes muscle protein synthesis
3Quality calories support better workouts and recovery than junk food
4Smart bulking means shorter cutting phases later
5Track progress to adjust surplus - one size doesn't fit all

Your Bulking Calorie Targets

Your surplus should match your training experience and willingness to accept some fat gain:

Lean Bulk+10-15% above TDEE

For those who want to stay relatively lean. Slower muscle gains but minimal fat. Best for advanced lifters.

Standard Bulk+15-20% above TDEE

The sweet spot for most lifters. Maximizes muscle gain potential with acceptable fat gain.

Aggressive Bulk+20-25% above TDEE

For beginners or hardgainers. Faster gains but expect to cut longer afterward.

Mass Phase+25%+ above TDEE

For those significantly underweight or with very fast metabolisms. Monitor closely.

Expert Tips for Bulking

✓Start conservative - you can always add calories if not gaining
✓Increase calories by 100-200 if weight stagnates for 2+ weeks
✓Front-load carbs around training for better performance and partitioning
✓Don't neglect vegetables - micronutrients support muscle building
✓Accept that some fat gain is inevitable and necessary for optimal muscle growth
✓End your bulk when body fat gets uncomfortable or exceeds 18-20%

Calorie Calculator for Different Goals

for Weight Loss

Calculate deficit for fat loss

for Muscle Gain

Calculate surplus for building muscle

for Cutting

Preserve muscle while losing fat

for Maintenance

Maintain current weight

for Athletes

Performance nutrition

for Women

Female-specific calorie needs

Frequently Asked Questions

How many calories above maintenance should I bulk?

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Start with 300-500 calories above your TDEE (10-20% surplus). Beginners can use higher surpluses; advanced lifters should stay conservative. Adjust based on actual weight gain results.

What's the difference between clean and dirty bulking?

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Clean bulking uses quality whole foods with a moderate surplus. Dirty bulking eats anything and everything. Both build similar muscle, but dirty bulking adds significantly more fat and makes cutting harder.

How much weight should I gain per week while bulking?

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Aim for 0.25-0.5% of body weight per week, or about 0.5-1 lb for most people. Faster than this and you're just adding fat. Beginners can gain slightly faster.

Should I bulk if I'm already overweight?

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Generally no. Cut first to 12-15% body fat (men) or 20-23% (women), then bulk. Starting lean gives you more room to grow before needing to cut again.

When should I stop bulking?

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Stop when body fat reaches 18-20% (men) or 25-28% (women), when strength gains stall, or when you're uncomfortable with your appearance. A good bulk lasts 4-6 months.

Do I need to eat more on rest days?

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You can eat slightly less on rest days (100-200 fewer calories) since you're not burning workout calories. However, muscle recovery and growth happen on rest days, so don't cut too much.

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