Tools
Bulk / Cut Calorie Calculator
Your maintenance, your goal, your pace, translated into a daily calorie number you can actually run with.
Your inputs
Bulk Calories
3,225 kcal / day
Range: 3,125–3,325 kcal. Maintenance: 2,825 kcal.
Weekly change
0.90–1.80 lbs
0.41–0.82 kg
Direction
Gain
Standard pace
Why this works
A controlled surplus drives muscle growth without piling on excess fat. Slow paces minimize fat gain; aggressive paces accelerate scale weight at the cost of more cleanup later.
Track weekly average bodyweight. If the trend matches the target range, hold the calories. If it stalls or moves too fast, adjust by ±100–200 kcal.