Weight
Reps
Your One-Rep Max (one-rm): ?
95%: ?
90%: ?
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75%: ?
90%: ?
85%: ?
80%: ?
75%: ?
70%: ?
65%: ?
60%: ?
55%: ?
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65%: ?
60%: ?
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Bodybuilding Calculator – Build Muscle with Precision
This Bodybuilding Calculator helps you plan your muscle gain, fat loss, and overall body transformation goals. Whether you're bulking or cutting, this tool gives you personalized calorie needs, protein intake, and macro breakdowns based on your current body weight, activity level, and fitness target.
How to Use the Bodybuilding Calculator
Enter your age, gender, height, weight, goal (bulk, cut, or maintain), and activity level. The calculator will estimate:
- Daily calorie needs (BMR + activity factor)
- Recommended calorie surplus/deficit
- Macronutrient targets (protein, carbs, fats)
- Lean muscle mass goals over time
Key Bodybuilding Formulas
- Caloric Goal: TDEE ± 10–20% (for bulking or cutting)
- Protein: 1.0–1.2g per pound of body weight
- Carbs: 2–3g per pound of body weight (bulking)
- Fats: 0.3–0.5g per pound of body weight
Bulking vs Cutting: What's the Difference?
Bulking involves eating in a calorie surplus to gain lean muscle mass. Cutting involves a calorie deficit to burn fat while maintaining muscle. This bodybuilding calculator adjusts your macros accordingly, ensuring you stay on track regardless of your goal.
Why Use a Bodybuilding Calculator?
Planning your diet is as important as your training. A bodybuilding calculator ensures you're fueling your body with the right amount of protein, carbs, and fats to reach your physique goals faster and more efficiently. Avoid guesswork and get personalized results backed by fitness science.
Frequently Asked Questions (FAQs)
Can this calculator help with fat loss?
Yes, it creates a calorie deficit and adjusts macros to help burn fat while preserving muscle mass during cutting.
How much protein do I need to build muscle?
Most bodybuilders need 1.0 to 1.2 grams of protein per pound of body weight daily for muscle growth.
Should I bulk or cut first?
If your body fat is already high, cut first. If you're lean but want more size, bulk first. This calculator helps guide your decision.
Are the results suitable for women?
Yes. The calculator adjusts for gender differences in metabolism and body composition automatically.
How often should I adjust my macros?
Review your progress every 2–4 weeks and adjust based on weight changes and goals.
Related tools: BMR Calculator, Calorie Calculator, Protein Intake Calculator.