Calculate Your Lean Bulk Macros

Try out the macro calculator below, as seen in the Prospre Meal Planner App.

This calculator has been optimized to find the best macro split for clean bulking. Clean bulking, or lean bulking, is a strategy for muscle gain that focuses on reducing the addition of body fat during a gaining phase. After calculating your macronutrients, you can optionally get a free meal plan as generated using the Prospre app's meal plan generator. You can use this meal plan to hit your macros, or as an example to build your own.

Diet Type

Calories

Protein

Fat

Carbohydrates

How does this macronutrient calculator work?

All values are fall within healthy ranges based on the data provided by authoritative sources, such as the USDA’s Acceptable Macronutrient Distribution Ranges (AMDRs), and their Calorie Calculator. Prospre then uses our own algorithms to pick the best macros for lean bulking from out of those ranges. This calculator was designed to give you macros that will help you put on muscle. You will have enough carbohydrates to give you the energy to get through your workouts and adequate protein to maximize recovery.

How quick will these macros make me bulk?

Clean bulking requires that you put on weight fairly slowly, and that you don't end up adding too much fat instead of lean muscle. For that reason, this calculator is going to aim for a muscle gain rate of around a half a pound per week. If you follow this diet for a long period of time, you may need to enter a cutting phase to shed some of the extra pounds gained during the time you were bulking. Assess your results throughout the program to ensure you aren’t gaining more weight than intended.

Will this macro split work for ectomorphs?

Yes, the macro split given should work for each body type, as the form above takes into account several body parameters. Ectomorph, mesomorph, and endomorph, are just classifications of body types that group people based on their height, weight, and muscle mass. Our macro calculator will ensure that you don’t need to worry about which classification you fall into.