Hardgainer Calorie Calculator – TDEE & Lean-Bulk Macros
Hardgainer Calorie Calculator

No bro-science. Precision & progress. Calculate your target and get an instant macro breakdown.

NEW

Inputs

What is NEAT & why it matters?
Setup basics: Hardgainer Guide Training frequency doesn’t directly alter calorie output – it’s a context variable used for hydration and advice.
Active · +7.5%
What are maintenance calories?

Macro fine-tuning (optional)

Current: 2.2 g/kg
Recommendation: 2.2–2.6 g/kg for hardgainers. ? Learn more (macros)
Current: 0.9 g/kg
Recommendation: 0.6–1.2 g/kg; performance sweet spot ~0.8–1.0. ? Learn more (Food Hygiene)
To Myths To Glossary

Notes & logic

• Formula base: Basal Metabolic Rate (BMR) via Mifflin–St Jeor × activity factor × optional HG-Boost.
• Lean bulk = +10% · Aggressive = +20% on your TDEE (Rate of Gain).
• Macros: protein/fat by bodyweight; carbs = remaining kcal (4 kcal/g).
• Aim: hit target calories consistently, avoid swings. Track weekly (Guide).

Result

Total Daily Energy Expenditure (TDEE)
–
BMR × AF × HG
Maintain
–
±0%
Lean bulk
–
+10%
Aggressive
–
+20%
Macros (selected goal)
–
Protein (g)
–
Fat (g)
–
Carbs (g)
Per meal
Myth check: “6 meals mandatory?”
–
P/meal
–
F/meal
–
C/meal

Enter your data and click “Calculate now”.

Pro tips

Further reading

• Maintenance calories – energy sweet spot.
• Basal Metabolic Rate (BMR) – foundation of every calc.
• Rate of Gain – how fast to gain.
• NEAT – daily movement cost.
• Food Hygiene – routines & appetite.
• Hardgainer Guide – complete starter.

COCKPIT · Live dashboard
HUD

Calorie target & intensity

Macro distribution (Pie stack)

0%
Protein
– g • – % of target
0%
Fat
– g • – % of target
0%
Carbs
– g • – % of target
Shares are relative to the current target calories.

Meal strategy & hydration

Macros per meal
–
P/meal
–
F/meal
–
C/meal
Hydration target
~ – L/day
Scaled by bodyweight (35 ml/kg).
NoteDisclaimer & liability

No medical advice: Content is not a substitute for diagnosis/treatment. If in doubt or in case of symptoms, consult a physician.

  • Model assumptions: Standard formulas (BMR via basal metabolic rate) + activity/NEAT/TEF.
  • Own responsibility: Adjust gradually; listen to your body’s signals.
  • Privacy: Privacy policy.

What makes sense now

What is a Hardgainer? Am I a Hardgainer? Hardgainer Guide Myth-Busting Glossary About us FAQ Newsletter

Newsletter

Hardgainer Hacks™ freebie — cover preview
Freebie preview: Hardgainer Hacks™ — link arrives after email confirmation.
Hardgainer Myth Busting
Tap the cards for deep dives.
Myth 1

“Hardgainers must eat 6 meals a day.”

Fact: Frequency is secondary – daily calories & protein distribution matter most.

Read article →
Myth 2

“More training = more muscle.”

Fact: Growth = stimulus × recovery – not sets × ego.

Read article →
Myth 3

“Cardio kills your gains.”

Fact: Smart cardio improves recovery & work capacity.

Read article →
Myth 4

“Hardgainers can’t gain weight — genetics!”

Fact: Genetics set the pace, not the possibility — systems beat memes.

Read article →
Myth 6

“5–6 hours of sleep are enough for muscle growth.”

Fact: Short sleep throttles performance & adaptation — aim for 7–9 h.

Read article →
Glossary
Core terms — explained briefly. Tap to dive deeper.
Glossary

Maintenance calories

Your intake to keep weight & performance stable.

Open entry →
Glossary

Basal Metabolic Rate (BMR)

Energy at rest — foundation of every calculation.

Open entry →
Glossary

Rate of Gain

How fast to bulk to maximize lean mass.

Open entry →
Glossary

NEAT

Non-Exercise Activity Thermogenesis — daily movement.

Open entry →
Glossary

Food Hygiene

Routines that secure consistency & appetite.

Open entry →
Guide

Hardgainer Guide

The complete primer on nutrition, training & recovery.

Open guide →