What this version sets up for you
This page starts with the goal set to "Build muscle" and male settings, with a sample body of 180 lb (82 kg) and 5 ft 10 in (178 cm). Change these to your own numbers.
The muscle gain goal changes your plan in two ways:
- Calories go up 10%. A small surplus gives your body extra energy to build new tissue.
- Protein uses 1.6 to 2.2 g/kg. Your macros use the middle of that range. A 2018 review found muscle gains from extra protein leveled off around 1.6 g/kg.
An example lean bulk
A lightly active 40-year-old man at 180 lb (82 kg) and 5 ft 10 in (178 cm), with the balanced style, gets about 2,620 calories a day:
- Protein: 155 g (his full range is 130 to 180 g)
- Carbs: 304 g
- Fat: 87 g
Over three meals, that is about 52 g protein, 101 g carbs, and 29 g fat per meal.
Notice where the extra calories go. Protein and fat are set first, so most of the surplus lands on carbs. That can be handy fuel around your training sessions.
Tips for gaining muscle
- Pick your activity level honestly. It has a big effect on calories. Your lifting days count, but so does the rest of your week.
- Weigh in weekly. Look for a slow upward trend. If nothing moves in a few weeks, add 100 to 200 calories.
- Track muscle, not just weight. Our FFMI calculator shows your muscle for your height.
For protein alone, try the protein calculator for muscle gain. For other goals, go back to the main macro calculator.