Macro Calculator for Muscle Gain
Optimal macros for muscle gain and hypertrophy: 2.2 g/kg protein, 300 kcal surplus and carb balance.
What macros do you need to gain muscle?
Muscle growth requires two simultaneous conditions: training stimulus and nutrient availability. Carbohydrates are the primary fuel for strength training (anaerobic glycolysis) and promote insulin secretion, which is anabolic [¹]. Protein provides amino acids for muscle protein synthesis (MPS), with a leucine threshold of ~0.03 g/kg per meal [²]. A surplus of 200–300 kcal/day above TDEE maximises muscle gain while minimising fat accumulation. Recommended ratio: 25–30% protein / 45–50% carbohydrates / 20–25% fat [¹].
How to use this calculator
Select 'Bulk' as goal and 'High' protein. Enter your data. Use 'Calculate TDEE automatically' mode for accuracy. The applied surplus (~300 kcal) is calibrated for 0.25–0.5 kg gain per week — the optimal range for minimising fat accumulation during a lean bulk.
Macro distribution for muscle gain by bodyweight
| Bodyweight | Protein/day | Carbs/day | Fat/day | Total calories (moderate activity) |
|---|---|---|---|---|
| 70 kg | 140–154 g | 300–340 g | 70–80 g | ~2,700 kcal |
| 80 kg | 160–176 g | 340–380 g | 80–90 g | ~3,000 kcal |
| 90 kg | 180–198 g | 380–420 g | 90–100 g | ~3,300 kcal |
FAQ
1How much protein is too much?
Above 2.4–2.6 g/kg/day, additional MPS benefits are minimal [²]. Excess is oxidised as energy. There is no evidence of kidney damage in healthy individuals with high protein intake, but above 3 g/kg adds little extra benefit.
2Should I eat more carbs on training days?
Yes. Carb cycling (more carbs on training days, fewer on rest days) can optimise performance and recovery. It is not essential, but helps if you are chasing maximum efficiency.
3How fast is normal muscle gain?
A beginner can gain 1–2 kg of muscle per month in the first 6 months. An intermediate, 0.5–1 kg/month. Advanced, 0.25–0.5 kg/month. Faster gains include fat and glycogen [³].
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