Bulking · 30% Protein · 50% Carbs · 20% Fat
Bulking Macro Calculator
Pre-set for a bulking phase. Calculates protein, carb, and fat targets to maximise muscle gain with a controlled calorie surplus.
Don't know your calories? Calculate TDEE first
Why Carbs Are King When Bulking
The 50% carbohydrate allocation in a bulking macro split reflects carbohydrates' role as the primary fuel for high-intensity resistance training. Muscle glycogen — stored carbohydrate — is the body's preferred energy source during heavy compound lifts. Adequate carbs improve training performance, which directly drives muscle hypertrophy.
For Singaporeans, this means hawker staples like brown rice, noodles, and roti prata can work in your favour during a bulk. Pair carb-rich meals with a protein source of at least 30–40g (chicken, fish, tofu, or eggs) to optimise muscle protein synthesis post-training.
Clean Bulk Calorie Targets
+200–400 kcal
Surplus Size
Above TDEE daily
0.25–0.5 kg
Weekly Gain
Mostly lean tissue
1.6–2.0g/kg
Protein Target
Per kg bodyweight
Frequently Asked Questions
How many calories above TDEE should I eat when bulking?
A lean bulk surplus of 200–400 kcal above your TDEE maximises muscle gain while minimising fat accumulation. This produces approximately 0.25–0.5 kg of weight gain per week — a controlled rate where most gains are lean tissue. Larger surpluses (500+ kcal) increase the rate of fat gain without proportionally increasing muscle synthesis. For Singaporeans eating hawker food, an extra 200–400 kcal might mean one additional protein-rich serving (chicken breast, fish, or eggs) rather than a full extra meal.
What is a clean bulk vs dirty bulk?
A clean bulk involves eating a modest calorie surplus (200–400 kcal) from whole foods — lean proteins, complex carbohydrates, and healthy fats — to gain muscle with minimal fat. A dirty bulk involves eating anything in large quantities to maximise calorie surplus, leading to rapid weight gain but excessive fat accumulation that requires a longer cutting phase. Clean bulking is preferred by most evidence-based nutritionists and is more practical within Singapore's hawker food culture.