NutriLog Guides
Open NutriLog

Bulking

Bulking means eating a small calorie surplus while training hard, so your body has the energy and protein it needs to build new muscle.

3 min read Updated 5 sources

On this page
  1. How a bulk works
  2. Your bulking targets
  3. Easy ways to eat more
  4. Tracking your progress
  5. Common myths
  6. Questions people ask
  7. References

How a bulk works

Muscle grows when three things line up: a training stimulus (lifting with progressive overload), enough protein, and enough energy. A modest surplus makes sure energy is never what holds you back, and it fuels harder sessions and better recovery.

The aim of a lean bulk is to gain mostly muscle. Beyond a small surplus, the extra food mostly ends up as fat, not faster muscle gain.

Your bulking targets

TargetGuideline
Calories5–15% above maintenance (about 150–400 kcal a day for most people)
Rate of gain0.25–0.5% of body weight a week; beginners at the top end, experienced lifters at the bottom1
Protein1.6–2.2 g per kg of body weight a day2
FatAbout 20–30% of calories3
CarbohydrateThe rest, usually about 4–7 g per kg a day4
Bulking targets
Example: 75 kg lifter, maintenance 2,700 kcal
Calories2,850–3,100 kcal
Protein120–165 g
Fatabout 80 g
Carbsabout 400 g
Expected gainabout 0.2–0.4 kg a week, or 0.75–1.5 kg a month
A worked example

Research spotlight

Elite athletes coached to eat a bigger surplus gained more weight than athletes eating as they liked, but much of the extra was fat, and their muscle gains weren't clearly bigger.

Garthe et al., 2013Eur J Sport Sci. 2013;13(3):295-303 [5]

Easy ways to eat more

  • Add calorie-dense extras: a spoon of nut butter in porridge, olive oil on vegetables, granola on yoghurt, dried fruit as a snack.
  • Drink some of it: whole milk, or a shake with oats, banana and peanut butter, adds 500+ kcal without feeling like a meal.
  • Add one meal or snack a day rather than making every meal enormous.
  • Put the biggest carb portions around training, when you'll use them. See Pre- and post-workout nutrition.

Tracking your progress

  1. Weigh yourself 3–4 mornings a week, after the toilet and before eating.
  2. Compare weekly averages, not single days. Water and food swing daily weight by a kilo or more.
  3. After 2–3 weeks, if you're gaining faster than 0.5% a week, cut 100–200 kcal; if the scale isn't moving, add 100–200 kcal.
  4. Check that the lifts are going up too. If weight rises but strength doesn't, look at your training.

Common myths

MythA dirty bulk (eating everything) builds more muscle.

FactThere's a limit to how fast you can build muscle. A bigger surplus mainly adds fat, which you'll have to cut off later.

MythYou can't build muscle without bulking.

FactBeginners, people coming back to training, and people carrying extra fat can often build muscle while eating around maintenance. A surplus mostly matters once you're past the beginner stage.

Questions people ask

How long should a bulk last?

Long enough to see real muscle gain: usually several months. Many lifters bulk for 3–6 months, then spend some time at maintenance or cutting.

Should I still do cardio?

Yes, for your heart and fitness. Just eat enough extra to cover it so you stay in a surplus.

Track this in NutriLog

Bulk with a plan

Pick the muscle-gain plan for your calorie and macro targets, and let the weight tracker show whether you're gaining at the right rate.

Free to use. No card needed.

Set up a bulk

References

  1. Iraki J, Fitschen P, Espinar S, Helms E. Nutrition recommendations for bodybuilders in the off-season: a narrative review. Sports (Basel). 2019;7(7):154. doi:10.3390/sports7070154
  2. Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376-384. doi:10.1136/bjsports-2017-097608
  3. Thomas DT, Erdman KA, Burke LM. American College of Sports Medicine Joint Position Statement: Nutrition and Athletic Performance. Med Sci Sports Exerc. 2016;48(3):543-568. doi:10.1249/MSS.0000000000000852
  4. Slater G, Phillips SM. Nutrition guidelines for strength sports: sprinting, weightlifting, throwing events, and bodybuilding. J Sports Sci. 2011;29 Suppl 1:S67-S77. doi:10.1080/02640414.2011.574722
  5. Garthe I, Raastad T, Refsnes PE, Sundgot-Borgen J. Effect of nutritional intervention on body composition and performance in elite athletes. Eur J Sport Sci. 2013;13(3):295-303. doi:10.1080/17461391.2011.643923

More in Training & nutrition

Cutting without losing muscleHow to lose fat and keep your muscle: how big a deficit to use, how fast to lose, how much protein you need, keeping hunger down and adjusting as you go. Pre- and post-workout nutritionWhat to eat before and after training, how much protein and carbs you need, caffeine and fluids, and why the anabolic window is wider than you think. CreatineWhat creatine does, how much to take (with or without loading), the best type, when to take it, and the truth about kidneys, hair loss and bloating. Protein timingHow to spread protein across the day for muscle growth: grams per meal by body weight, how many meals, protein before bed, and the myths about a 30 g limit. How many sets per muscle per weekHow many weekly sets each muscle group needs to grow, why 10–20 is the sweet spot, what counts as a working set, how to split them across the week, and how to track your volume. Progressive overloadProgressive overload is the key to building muscle and strength: what it means, the ways to add it, the simple double-progression method, how fast to progress, and how to track it. Workout splitsHow to choose a training split: full-body, upper/lower and push-pull-legs compared, how many days a week to train, and which split suits beginners versus experienced lifters.