Macro Calculator for Muscle Gain
Building muscle requires two things: a focused resistance-training programme and a nutrition plan that provides enough total energy and the right balance of macronutrients. A calorie surplus gives your body the raw energy it needs to synthesise new tissue, while sufficient protein provides the amino acid building blocks and adequate carbohydrates fuel the training that stimulates growth. This muscle-gain macro calculator takes your TDEE, adds a moderate surplus (10–15%), and distributes the calories across macros using a ratio optimised for lean mass accrual: higher carbohydrates to fuel training intensity, sufficient protein for muscle protein synthesis, and moderate fat for hormonal health. The goal is to gain primarily muscle with minimal unnecessary fat.
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Example Use Cases
An 80 kg intermediate lifter bulking at 3,000 kcal: 225 g protein (30%), 83 g fat (25%), 338 g carbs (45%). The high carb intake supports training volume and glycogen replenishment.
A 55 kg female looking to add lean mass at 2,200 kcal: 165 g protein, 61 g fat, 248 g carbs. A 10% surplus over her 2,000 kcal TDEE.
How to Interpret Your Results
For muscle gain, keep the surplus modest — a 200–400 kcal/day surplus is sufficient for most natural trainees. Larger surpluses don't accelerate muscle growth; they just add more body fat. Aim for 0.25–0.5 kg bodyweight gain per week.
Frequently Asked Questions
Methodology & Limitations
Formulas Used
Macro grams are derived from total calories: **Protein (g) = (calories × protein%) ÷ 4**, **Carbs (g) = (calories × carb%) ÷ 4**, **Fat (g) = (calories × fat%) ÷ 9**. Preset ratios are based on general sports-nutrition guidelines.
Page-Specific Notes
Default surplus is TDEE + 10% (≈300 kcal for most users). The macro split defaults to 30P/25F/45C, based on ISSN position stand recommendations for hypertrophy.
Limitations
Optimal macro ratios vary by individual and depend on factors like training volume, body composition, metabolic health, and food preferences. Use presets as starting points and adjust based on your response over 2–4 weeks. Consult a registered dietitian for medical nutrition therapy.
Sources & Citations
- Jäger R, et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20.
- Helms ER, et al. Evidence-based recommendations for natural bodybuilding contest preparation. J Int Soc Sports Nutr. 2014;11:20.
Medical Disclaimer: This calculator provides estimates based on published formulas and is not a substitute for professional medical advice. Always consult a qualified healthcare provider before making changes to your diet or exercise routine.
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