Setting Up a Lean Bulk

A lean bulk aims to add muscle mass while minimizing fat gain. That means eating at a slight caloric surplus—often about 10% above maintenance—and prioritizing protein intake. Many lifters start with a 40/30/30 ratio of carbs, protein, and fat, though you can customize the numbers for your body and training style.

Macro Calculations

To convert calories to grams, remember that carbohydrates and protein provide roughly 4 calories per gram, while fat contains about 9 calories per gram. If is total calories, the grams of each macro are:

Here , , and represent the decimal percentages for carbs, protein, and fat. This calculator applies those formulas automatically.

Using the Planner

Enter your desired daily calories and macro percentages, then click Calculate. The results show how many grams of each macro to target per day. Adjust the percentages to fit your diet philosophy, whether that’s higher carbs for intense training or more protein for recovery. After establishing your daily totals, you can break them down by meal to stay on track.