Health⏱ 5 min read
How to Set Macros for a Bulking Phase
A dirty bulk adds far more fat than muscle. The evidence-based calorie surplus for lean gains is smaller than most people think.
The research on optimal muscle gain surplus is clear: the numbers are smaller than most people expect, and a large surplus adds fat without meaningfully speeding up muscle growth.
Optimal Calorie Surplus
Maximum muscle gain rate (natural, trained):
Beginner: 1-1.5 kg/month | Intermediate: 0.5-1 kg/month | Advanced: 0.25-0.5 kg/month
1kg muscle requires ~2,500-3,000 kcal above maintenance.
For 0.5 kg/month: ~46 kcal/day surplus needed.
Recommended surplus:
Beginners: 200-300 kcal/day above TDEE
Intermediate: 150-250 kcal/day
Advanced: 100-150 kcal/day
A 500+ kcal/day surplus mostly becomes fat for trained lifters.
Macro Split for Bulking
1. PROTEIN: 1.6-2.2g/kg body weight (no benefit above 2.2g/kg for muscle gain)
2. FAT: 0.7-1.0g/kg (hormonal health -- testosterone requires adequate fat)
3. CARBS: fill remaining calories (fuel training, spare protein)
Example: 80kg lifter, 3,000 kcal target:
Protein: 80 x 1.9 = 152g = 608 kcal
Fat: 80 x 0.9 = 72g = 648 kcal
Carbs: (3000-608-648)/4 = 436g
Tracking Progress
Ideal weekly scale gain on lean bulk:
Intermediate 80kg: 80-200g/week
Gaining faster: surplus too large (adding fat)
Not gaining after 3 weeks: increase by 100 kcal/day
Waist growing faster than chest/shoulders: too aggressive