Bench Press Calculator

Weight
Reps

Your One-Rep Max (one-rm): ?

95%: ?
90%: ?
85%: ?
80%: ?
75%: ?
70%: ?
65%: ?
60%: ?
55%: ?
50%: ?

Bodybuilding Calculator – Build Muscle with Precision

Bench Press Calculator

Whether you're bulking, cutting, or maintaining, our advanced Bodybuilding Calculator helps you determine your ideal calorie intake, macro ratios, and protein needs based on your body composition, goals, and activity level. It’s the ultimate tool for athletes, gym-goers, and fitness enthusiasts aiming for maximum results.

What is a Bodybuilding Calculator?

A Bodybuilding Calculator is an online tool designed to estimate your daily calorie and macronutrient needs depending on your fitness goal—be it muscle gain, fat loss, or body recomposition. It factors in your Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), and desired training goal.

How Does It Work?

The calculator uses scientific formulas like the Mifflin-St Jeor equation to estimate your caloric needs. It then adjusts your macros—protein, carbohydrates, and fats—according to your goal:

  • Bulking: Calorie surplus (typically 10–20% above maintenance)
  • Cutting: Calorie deficit (typically 15–25% below maintenance)
  • Recomp: Balanced calories with high protein and strength training

Why Use a Bodybuilding Calculator?

  • Plan your muscle gain or fat loss journey efficiently
  • Balance your macros to fuel performance and recovery
  • Track progress toward fitness goals
  • Improve diet consistency and training outcomes

Bodybuilding Calculator Formula

The calculation involves 3 major steps:

1. Calculate BMR

For Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5  
For Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161

2. Calculate TDEE

TDEE = BMR × Activity Factor (ranging from 1.2 to 1.9 based on your activity)

3. Adjust Based on Goal

  • Bulking: TDEE × 1.10 to 1.20
  • Cutting: TDEE × 0.75 to 0.85

Macronutrient Split (Typical)

GoalProteinCarbsFat
Bulking30%50%20%
Cutting40%30%30%
Maintenance30%40%30%

Example – Muscle Gain Goal

User: Male, 25 years, 75kg, 180cm, moderately active

BMR = 10 × 75 + 6.25 × 180 − 5 × 25 + 5 = 1756.5  
TDEE = 1756.5 × 1.55 ≈ 2722 calories  
For Bulking: 2722 × 1.15 ≈ 3130 calories/day

Macro Distribution: Protein: 30% = 234g, Carbs: 50% = 392g, Fat: 20% = 70g

Key Features

  • Custom goal selection: Bulking, Cutting, Maintenance
  • Auto macro breakdown
  • Results based on proven fitness formulas
  • Responsive, fast, and easy to use

Who Should Use It?

  • Bodybuilders
  • Fitness competitors
  • Beginners starting muscle training
  • People struggling with plateau or body fat control

Pro Tips

  • Always pair this calculator with a progressive weight training program
  • Use apps like MyFitnessPal to track daily macros
  • Get 7-9 hours of quality sleep for optimal recovery
  • Adjust intake every 2-3 weeks based on progress

FAQs – Bodybuilding Calculator

1. Is the bodybuilding calculator good for beginners?

Yes, it’s perfect for beginners who want a structured starting point for bulking or cutting.

2. How accurate is the calorie target?

It’s an estimate based on scientific equations. Real-world adjustments may be necessary over time.

3. What if I don’t see muscle gain after using it?

Increase calorie intake slightly and monitor strength progress weekly.

4. Can women use this calculator?

Absolutely. It is tailored for both men and women aiming to improve body composition.

5. Should I change the numbers on rest days?

It’s optional, but you may reduce carbs slightly on rest days to prevent excess calories.

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