Bulking calculator
Alma estimates how much weight to gain each week from your weight and lifting experience.
How this works, sources, and questions
How it works
Alma multiplies your weight by the weekly percentages in the Iraki review: 0.25% to 0.5% for novice and intermediate bodybuilders, and about 0.25% for advanced bodybuilders. If you enter maintenance calories, Alma adds the review's 10% to 20% surplus for novice or intermediate lifters, or 5% to 10% for advanced lifters. Protein uses 1.4 to 2.0 g per kg a day, matching Alma's bulking meal plan and the ISSN position stand.
Evidence
These are starting recommendations for adults who lift. The Iraki review uses training levels without year cutoffs. In the Helms study, faster weight gain mainly increased fat gain, with muscle and strength responses varying. The calorie and gain ranges don't predict an individual response.
- Iraki and colleagues: nutrition recommendations for bodybuilders in the off-season
- Helms and colleagues: small and large energy surpluses in resistance-trained adults
- Larson-Meyer and colleagues: critical review of weight gain recommendations
- ISSN position stand: protein and exercise
Updated
Common questions
Why do newer and intermediate lifters get the same range?
The Iraki review groups novice and intermediate bodybuilders together. Alma keeps that grouping. It doesn't assign different rates by years of lifting.
Why is the advanced result one number?
The review's table gives advanced bodybuilders about 0.25% of body weight per week. Alma keeps that approximate target without inventing a range around it.
Will all the weight gained be muscle?
No. In the Helms study, faster weight gain mainly increased fat gain. Alma's result is a body weight guide, with no promise of how much muscle you'll gain.
Who should ask for individual guidance?
If you're under 18, pregnant or breastfeeding, or have an eating disorder history, ask a clinician or dietitian for guidance. Check with a clinician about medical conditions before changing your intake.