The Best Lean Bulking Macros For Building Muscle

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Free Bulking Macro Calculator:

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Video Summary:

The Best Lean Bulking Macros For Building Muscle

By far the single most important factor when it comes to laying out an effective lean bulking diet is your total daily macronutrient intake. Meal frequency, meal combinations, pre and post workout nutrition… none of these factors even come close to the role that your overall bulking macro split plays in determining your bottom line gains.

But what is the very best bulking macro ratio for optimizing lean muscle growth and minimizing fat gains? Well, there is no such thing as one set of absolute best lean bulking macros that will work optimally for every person in every situation. However, we can lay out some starting numbers that will work well for most average trainees, and you can simply tweak from there if necessary.

If you want to automate the process, just use my free bulking macro calculator using the link below. Or, if you want to do it manually then follow these steps:

The first step is to determine your daily calorie intake. We do this by finding out your basal metabolic rate (how many calories you burn at rest)…

Men: 66 + (13.7 X bodyweight in kg) + (5 X height in cm) – (6.8 X age in years)
Women: 655 + (9.6 X bodyweight in kg) + (1.8 X height in cm) – (4.7 X age in years)

And we then multiply that by your activity level to find your daily calorie maintenance level…

Sedentary = BMR X 1.2
Lightly Active = BMR X 1.375
Moderately Active = BMR X 1.55
Very Active = BMR X 1.725
Extremely Active = BMR X 1.9

Now take the resulting figure and multiply by 0.15 and 0.20 to find your total daily calorie needs for muscle growth (15-20% above maintenance).

Next, we break this up into an exact set of macros for building muscle…

Protein: Consume 1 gram per pound of body weight daily.

Fats: This should be set at 25% of your total calories. Fats contain 9 calories per gram, so you’ll simply multiply your total calorie intake by 0.25 and then divide by 9 to get the total daily grams of fat.

Carbohydrates: This is made up of whatever calories are leftover after protein and fat is calculated. First add together the total protein calories (protein contains 4 calories per gram) and the total fat calories. Next, subtract that from your total calorie intake. Finally, carbs contain 4 calories per gram, so divide this figure by 4 to get the total daily carbohydrate grams.

You now have your daily muscle building macros set. Again, this is not going to be a perfect set of lean bulking macros, but it will work well for most people in most situations.

  • In order to calculate your intake, do you use your lean body mass weight, or overall weight?

  • Hey i think i may of did it wrong i think i forgot to add up the 250 so i can bulk can you have a look and help me out thanks

    Maintenance level – 2330
    250+2330=2580
    Bodyweight – 160 lbs
    Protein: Goal should be 1g per pound of body weight
    Bodyweight – 160 lbs
    Protein intake 160g
    Fat: Gold should be 5g per pound of body weight
    Bodyweight – 160 lbs
    160 x 0.4= 80
    Fat intake – 80

    P /160g X 4 = 640 calories
    F/80g X 9 = 720 calories
    640+720= 1360 calories
    1360 – 2330 = 970 carbs left
    Carb intake: 970/4=242

    Diet Breakdown:
    2330 calories
    160 grams of protein
    80 grams of fat
    242 grams of carbohydrates

  • MY ratio is now 55% C, 25% F, and 20% P
    171g of protein, 406g of carbs and 84g of fat.
    Is this correct?
    With a total calorie amount of 3,174 for lean bulking.

  • The calculator seems off, or is my intake just too high? I know this is "best lean bulking macros" but for me as a small guy (114lbs, 5'4") and someone who can't put on weight easy, I think I need a little more than just 2000 calories. I've been working out for just about a year now and have been doing 2400 calories 60/15/25 carbs/protein/fat for the past 2 months; gained 5 pounds in that time span. Good place to start or no?

  • Thanks Sean,

    May we know how long should we bulk? I have been bulking for 2 mos. now and seen great results on both muscle mass and strength but I have developed belly fat. I have no issues with it but of course who doesn't like ripped abs right?

    Would you recommend proper length of bulking and cutting?

  • My favorite fitness guru… He has so much knowledge in this field and is able to teach it to us in a simplified, non complicated manner. As well as being the only guy to also type it down in the description box for people who would like to read what is being said in the video. Thanks for these videos man, appreciate them so much.

  • this helped a lot, ur clean bulking calories calculator is amazing

  • Should i maintain these macros even on rest days?

  • Hey Sean, got a quick question. I'm on a lean bulk, but find it very hard to eat that much carbs and that little fat. Would there be any consequence to eating more fat and less carbs (if I keep my calorie surplus and protein amount exactly the same)? Thanks.

  • I saw you macros for cutting Formula and it's working for me so far. so I was curious to check your macros for bulking. the result makes no sense. my bmr is 2068.2 and my job is sedentary. which is 1.2. so the calories for bulking is less than calories for cutting. why? doesn't add up. please reply. great channel keep it up

  • thanks for your reply. I saw the problem. the multiplier you put on YouTube is different from the formula on the article. you should correct it.

  • I also don't have a facebook. my stats height is 6feet 3inches, age is 33years, I work out at least 5days a week. I started using this Formula 3days ago at 205lbs now today I am 202lbs. my job is sedentary(computer job, sit most of the time but I still try and move around when I can). my calories to lose weight came to be 2481.

  • Sean Nalewanyi..THE FORM MASTER!

  • Hey Sean. I used your calculator and it says that i would need to consume 2999 calories a day to bulk. But when i calculated this manually, (BMR X 1.55 =3087, then 3087 x0.15+3087= 3550.05 ) Apart from protein, carb and fat values are also off. So, which one is more accurate? Thanks

  • If I am at a 200-300 calorie surplus for a lean bulk. If I consume a lot of sugar daily, will this cause high insulin spikes and thus more fat storage since im at a surplus?

  • e h

    Hey sean, I'm a big fan, and I'm 1 month and 2 weeks to starting my bulking phase. My question is, should I avoid saturared fats? Or the total amount of fats (no matter which) is the importanr aspect to consider? Thank you for your videos! Greetings from Chile!

  • hey Sean, keep the good work! i have a question..it's ok to eat 200 houndred calories above maintenance? should i increase them?

  • I'm 20 years old and beginning to bulk but I'm having trouble getting in 2100 Calories a day. Before bed I always have 700 to 1000 Calories left. I want a clean bulk so idk how to fit in the cals

  • You do take into account the experience of the lifter. I get from different sources that the more experienced you are, the slower the (lean) muscle building progress you can expect. I am an 42y.o., pretty advanced (Belgian) trainee, working out over 25years, with some (pauze) intervals during studies and due to work and family. After a long lean down period, at 68kg and 11%BF I started a lean bulk, but keep on guessing what my surplus should be… +300cal each day? More on lifting days? Other sources say advanced trainees should just eat maintenance on rest days and +300 on workout days… I am worried to gain too much weight = too much fat by overshooting my calories. Hence the question to you. Any advice?

  • i use the 50 30 20 ratio…it works fine but i think i consume very much protein..about 220 grams per day…and about 67 grams of fat and 375 grams of carbs….i think i will follow your macros…they are way better…i need more fats in my diet..but if i cant meet my carb intake can i eat more fats??will it work for me???But im afraid of getting fat…because in the book burn the fat feed the muscle it says that a high fat high carb diet is a fat gain combination…please help i want to clean bulk…

  • Anyone tried the Fenoboci Diet Plan? I've heard many incredible things
    about it and my cousin lost a ton of weight with Fenoboci Diet Plan (do a
    search on google).

  • the calculator isnt working anymore, please check your web

  • I multiplied my body by 14 and got about 2000 calories for my maintenence I think that's too. low cause that's usually what I eat everyday

  • Very Informative ,,thank you so much 🙂

  • I've found great handbook on Woo&Pep page. Good solutions for everyone I think.

  • Hi sean, your videos are great and you are a huge inspiration. I am 126lb and am using 0.9g of protein per lb of bodyweight. Do these macro nutrients sound right? Thanks Sean, much appreciated
    Protein-113g
    Carb-462g
    Fat-50g

  • So Sean, what would you recommend for someone that fucke up and ate everything in sight when they 1st started. I was 140 now 186 but moe bodyfat. Do I lean bulk or try to reduce the fat 1st?

  • This guy deserves more subs!!

  • Thank you for the video. it was very simple and helpful. question though. on a lean bulk should you eat less calories on your rest day.

  • I CAN'T FIND INFO ABOUT THIS ANYWHERE. I've gained about 6 pounds of muscle in my lean bulk with 2750kcal/daily, im in that noob phase, but i think i need to increase the amount as i gain but i don't know how much? is there a certain number of calories i should add to my surplus per gained lbs or something? I want a good number not too high cause i don't want to get fat.