Bulk Calculator

The Bulk Calculator assists users in determining their BMI, BMR, TDEE, daily caloric needs for bulking, and macronutrient distribution based on personal inputs such as height, weight, age, gender, and activity level.

Use Our Bulk Calculator

Using the Bulk Calculator

The Bulk Calculator helps you to find various body metrics and calculate dietary requirements based on input details such as height, weight, age, gender, and activity level. Follow this guide to make full use of the calculator.

Provide Your Basic Information

  1. Height

    Enter your height in centimeters. Make sure it is between 100 cm and 250 cm. You can enter decimal values like “165.5”

  2. Weight

    Enter your weight in kilograms. Ensure it is between 30 kg and 300 kg. Decimal values are allowed, for instance “70.2”.

  3. Age

    Enter your age in years. It should be between 15 and 100 years old.

Select Your Gender and Activity Level

  1. Gender

    Select your gender from the options provided: Male or Female.

  2. Activity Level

    Select your daily activity level from the dropdown menu:

    • Sedentary: Little or no exercise
    • Lightly active: Light exercise 1-3 days per week
    • Moderately active: Moderate exercise 3-5 days per week
    • Very active: Hard exercise 6-7 days per week
    • Extra active: Very hard exercise and physical job

Calculate Your Results

After filling in the above information, the calculator will automatically compute the following results:

  • BMI (Body Mass Index): Your BMI will be calculated using the formula weight / (height/100)^2. It helps assess your body weight relative to your height.
  • BMR (Basal Metabolic Rate): This will be calculated through a gender-specific formula, indicating the number of calories required to keep your body functioning while at rest.
  • TDEE (Total Daily Energy Expenditure): This is derived by multiplying your BMR by your activity level, indicating the total number of calories you need to maintain your current weight.
  • Bulking Calories (Surplus): This is the extra calories you need to consume for bulking, calculated by adding 500 calories to your TDEE.
  • Daily Protein Requirement: It is calculated by multiplying your weight by 2.2 to give the recommended grams of protein per day.
  • Daily Carbohydrates Requirement: Calculated as 40% of your bulking calories divided by 4 (calories per gram of carbs), it gives the carbohydrate intake in grams.
  • Daily Fats Requirement: Calculated as 30% of bulking calories divided by 9 (calories per gram of fat), this indicates your daily fat intake in grams.

Once all the above values are calculated, you will have a comprehensive dietary guide tailored to your body metrics and activity level to achieve your bulking goals.