Macros for Bulking
A calorie surplus sized to build muscle without piling on unnecessary fat.
Daily calories for gain muscle
2968 cal
Protein
170g
Carbs
387g
Fat
82g
Frequently Asked Questions
Why only a 300 calorie surplus instead of eating a lot more?
Muscle can only be built so fast -- a large surplus mostly just adds fat instead of muscle. A smaller, steady surplus (around 300 calories here) gives your body enough extra energy to build without piling on excess fat.
Do I still need a lot of protein while bulking?
Yes -- being in a surplus doesn't replace protein's role in actually building muscle. This still scales protein to your bodyweight (about 1g per pound) rather than letting it drop just because calories are up.
How do I know if my surplus is too big?
Track your weight trend over 2-3 weeks. Gaining much faster than about 0.5-1 lb per week usually means more of it is fat than muscle -- worth dialing the surplus back if that's happening.