health ToolUpdated 2026-09-20
Maintenance Calorie & Bulking Calculator
Determine how many calories your body burns every day to maintain current weight, and calculate custom surplus targets (+250, +500, +750 kcal) to support clean muscle gain or athletic mass building.
Formula & Mathematical Methodology
BMR = (10 × W) + (6.25 × H) - (5 × A) ± Sex Constant; TDEE = BMR × Activity
Calculates Basal Metabolic Rate using the clinical Mifflin-St Jeor formula and applies physical activity multipliers to establish maintenance TDEE. Caloric surplus is added to supply energy for protein synthesis and tissue building.
Step-by-Step Worked Example
Scenario: Male, 72 kg, 178 cm, 28 years old, moderate activity, standard bulking.
1. Calculate BMR: (10 × 72) + (6.25 × 178) - (5 × 28) + 5 = 720 + 1112.5 - 140 + 5 = 1,697.5 kcal.
2. Multiply by 1.55 activity factor: 1,697.5 × 1.55 = 2,631 kcal (Maintenance TDEE).
3. Add standard bulking surplus (+500 kcal): 2,631 + 500 = 3,131 kcal daily.
4. Expected weight gain: approximately 1.0 lb (0.45 kg) per week.
Final Calculated Result: 3,131 kcal / day (TDEE: 2,631 kcal)
Frequently Asked Questions
How much of a calorie surplus is ideal for clean bulking?
A modest surplus of 250 to 500 calories per day is generally ideal for drug-free trainees to maximize muscle gain while minimizing unwanted adipose fat deposition.
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