Part 1: Bulking Tables
(+400 kcal Surplus)
1. Bulking by Weight
Constant baseline: Male, 5'10" (178 cm),
25 years old, Moderately Active.
|
Body Weight (lbs / kg) |
Bulking Calories |
Protein (25%) |
Carbs (50%) |
Fats (25%) |
|
120 lbs (54.4 kg) |
2,620 kcal |
164g (655 kcal) |
328g (1,310 kcal) |
73g (655 kcal) |
|
140 lbs (63.5 kg) |
2,760 kcal |
173g (690 kcal) |
345g (1,380 kcal) |
77g (690 kcal) |
|
160 lbs (72.6 kg) |
2,900 kcal |
181g (725 kcal) |
363g (1,450 kcal) |
81g (725 kcal) |
|
180 lbs (81.6 kg) |
3,040 kcal |
190g (760 kcal) |
380g (1,520 kcal) |
84g (760 kcal) |
|
200 lbs (90.7 kg) |
3,180 kcal |
199g (795 kcal) |
398g (1,590 kcal) |
88g (795 kcal) |
|
220 lbs (99.8 kg) |
3,320 kcal |
208g (830 kcal) |
415g (1,660 kcal) |
92g (830 kcal) |
|
240 lbs (108.9 kg) |
3,460 kcal |
216g (865 kcal) |
433g (1,730 kcal) |
96g (865 kcal) |
2. Bulking by Height
Constant baseline: Male, 165 lbs (75 kg), 25
years old, Moderately Active.
|
Height (ft/in / cm) |
Bulking Calories |
Protein (25%) |
Carbs (50%) |
Fats (25%) |
|
5'2" (157.5 cm) |
2,740 kcal |
171g (685 kcal) |
343g (1,370 kcal) |
76g (685 kcal) |
|
5'5" (165.1 cm) |
2,815 kcal |
176g (704 kcal) |
352g (1,408 kcal) |
78g (704 kcal) |
|
5'8" (172.7 cm) |
2,890 kcal |
181g (723 kcal) |
361g (1,445 kcal) |
80g (723 kcal) |
|
5'10" (177.8 cm) |
2,940 kcal |
184g (735 kcal) |
368g (1,470 kcal) |
82g (735 kcal) |