Macro Calculator

Bulk Macro Calculator

Know Exactly What
To Eat To Gain

Enter your details below to get your daily bulking calories and macro targets — built for putting on size, not losing it.

Basic Details

Units

Gender

Age (years)

Weight (kg)

Height (cm)

Do you know your body fat %? ?If you know it, we’ll use lean body mass for a more precise protein target. If not, we’ll estimate from total bodyweight — still accurate for most guys.

Activity & Bulking Plan

Activity Level

Bulk Rate (% bodyweight gained per week) ?0.25–0.5% is a lean bulk with less fat gain. 0.75–1% is faster but brings more fat along with the muscle.

Rate: 0.5% per week

Fat Intake Preference ?Fat is set as a share of your total calories. Lower fat leaves more room for carbs — useful if you perform better on higher-carb training days.

Calorie & Macro Cycling ?Splits your targets into a training-day version (more calories and carbs) and a rest-day version (slightly less) instead of eating the same every day.

📊 Your Results

Based on your inputs, here are your calculated nutritional targets

This is a starting point, not medical advice — adjust based on how your weight actually moves over 2–3 weeks.

That’s the science.Here’s the problem.

Those numbers are correct. They’ll still be correct in eight weeks if nothing changes — because knowing your numbers was never the part guys were missing. Most skinny guys who fail already know roughly what to eat. What they don’t have is a reason to actually hit those numbers on a Tuesday when nobody’s checking.

✓

Training— already yours, free. Week 1 of the 12-week programme.

✓

Eating— already yours, free. The exact numbers above.

The piece nobody gives away free

Someone running all 12 weeks with you

Recovery, adjustments when you stall, and the accountability that turns a plan you have into a plan you actually finish.

Guys who ran this exact system

Collinson transformation, +18kg in 16 weeks

Frank transformation, +12.5kg in 16 weeks

That’s what The Protocol and VIP coaching are built for — not more information, but the system that makes the information impossible to ignore.

See The Full Protocol →