Men's Bulking & Strength Calculator
Aggressive mass gain calculator for men. Uses Somatotype logic to adjust surpluses for Ectomorphs, Mesomorphs, and Endomorphs.
Assuming 100% adherence.
About
Standard calorie calculators often fail for hardgainers (Ectomorphs) or those prone to rapid fat accumulation (Endomorphs). This tool integrates Somatotype logic to customize the caloric surplus. A "one-size-fits-all" surplus of 500 calories is often insufficient for an Ectomorph requiring 800+, or excessive for an Endomorph who only needs 250. Strength acquisition correlates linearly with body mass increases, but the ratio of muscle to fat gain depends heavily on insulin sensitivity and carb tolerance.
This calculator also establishes a "Protein Threshold" essential for testosterone maintenance and nitrogen retention during heavy lifting phases. It projects estimated weight gain over a standard 12-week meso-cycle, providing a tangible goal for the user.
Formulas
Adjusted BMR (Mifflin w/ Somato-Multiplier):
TDEE = Mifflin(W, H, A) × Activity × Stype
Somatotype Factor (Stype):
Weight Projection (12 Weeks):
ΔWeight ≈ Surplus × 7 × 127700 kg
Reference Data
| Somatotype | Characteristics | Carb Tolerance | Rec. Surplus |
|---|---|---|---|
| Ectomorph | Thin, small joints, fast metabolism | High | +800 kcal |
| Mesomorph | Athletic, broad shoulders | Moderate | +500 kcal |
| Endomorph | Thick build, slow metabolism | Low | +250 kcal |
| Food Item | Serving | Calories | Macros (P/C/F) |
| Peanut Butter | 2 tbsp (32g) | 190 | 8g / 6g / 16g |
| Whole Milk | 1 cup (240ml) | 150 | 8g / 12g / 8g |
| Ground Beef (80/20) | 4 oz (112g) | 290 | 19g / 0g / 22g |
| Oats | 1 cup (dry) | 300 | 10g / 54g / 6g |
| Olive Oil | 1 tbsp | 120 | 0g / 0g / 14g |