Men's Bulking Macro Calculator
Calculates optimal macros for male muscle growth. Features Somatotype adjustments (Hardgainer/Ectomorph) and higher protein synthesis caps.
About
Men's bulking strategies differ from general population guidelines due to higher levels of testosterone and typically higher amounts of lean muscle mass. This creates a metabolic environment capable of handling higher caloric surpluses and protein loads. However, not all men are created equal. The 'Hardgainer' (Ectomorph) faces a unique struggle: a hyper-fast metabolism that burns through standard surpluses, making weight gain nearly impossible without a specific strategy.
This calculator addresses that disparity. It provides standard hypertrophy ratios for Mesomorphs and Endomorphs but includes a dedicated 'Hardgainer Mode.' This mode drastically increases the carbohydrate ratio and caloric surplus ceiling to break through metabolic plateaus.
Formulas
The calculator uses the Mifflin-St Jeor (Male) equation adjusted for Somatotype Multipliers (SM):
Where SM ranges from 1.0 (Endomorph) to 1.15 (Severe Hardgainer). Protein is set to maximize synthesis:
Reference Data
| Somatotype | Characteristics | Bulking Strategy | Macro Split (C/P/F) |
|---|---|---|---|
| Ectomorph (Hardgainer) | Thin, fast metabolism, small joints | High Surplus, High Carb | 55% / 25% / 20% |
| Mesomorph | Athletic, easy muscle gain | Moderate Surplus | 40% / 30% / 30% |
| Endomorph | Thick build, easy fat gain | Slight Surplus, Carb Cycling | 30% / 35% / 35% |