Daily macros, built for your goal

For lean bulk, your +0.5 lb/week target starts you 250 calories above estimated maintenance and keeps protein high enough to protect training progress.

Calculation rule mifflin-st-jeor-us-v2

Calories

3095

+0.5 lb/week target

Protein

155g

0.8-1.1g per lb

Carbs

410g

Fuel for training

Fat

93g

20-30% of calories

Budget

$100

Weekly groceries

Choose recipes or let IntelliCart plan

Pick recipes before the cart is built, or let IntelliCart compose every meal from a compact ingredient set. Recommended plan: Balanced Lean Bulk · 11 items · 9 reused ingredients.

Set your targets

Choose which number drives the calculation. Safety floors and macro limits still apply.

Daily calories

Protein, carbs, and fat scale automatically using your current calorie split.