Your bulk number in 10 seconds

Skinny and can't gain? Get your daily calories and protein. Free, kg or lbs. For guys training 3–4 times a week.

0calories / day
0grams protein / day
Carbs Fat Gain goal

How to use it

  • Eat this number every day for 2 weeks.
  • Weigh yourself every morning, after the bathroom. Look at the weekly average, not single days.
  • Average flat for 2 weeks? Add +200 calories (about 300 ml whole milk). Gaining more than a week for 2–3 weeks in a row? Take away 100–200. Ignore week 1: the first jump is mostly food and water.
  • Train 3 times a week and add weight or reps when it gets easy.

One example day ( kcal)

    About kcal and g protein. Whole milk, cooked weights. Add vegetables and fruit to any meal. Swap foods you like for foods with similar calories.

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    The 12-Week Skinny to Strong Program

    Every workout for 12 weeks, with sets, reps and when to add weight. Meal plans for your calorie number, a cheap grocery list and a progress tracker. kg and lbs.