Muscle Gain Planning
Essential Calculators
Use these tools to run the numbers for this scenario.
Action Plan Checklist
- Calculate your maintenance calories (TDEE).
- Add a small surplus of 200-300 calories to minimize fat gain (lean bulk).
- Ensure you are eating roughly 0.8 to 1 gram of protein per pound of body weight.
- Follow a progressive overload strength training program.
Required Reading
Deep dive into the strategies behind this use case.
What Are Macros?
A simple guide to macronutrients (carbohydrates, proteins, and fats). Learn how tracking macros differs from counting calories.
How Many Calories Should I Eat?
A step-by-step guide to determining your optimal daily calorie intake based on your unique body metrics, activity level, and fitness goals.
Key Terminology
Understand the financial and mathematical terms involved.
Worked Examples
Real-world scenarios with step-by-step calculations.
Maintenance Calories for an Active Male
Because this person exercises moderately, their body burns almost 1,000 more calories a day than their resting baseline. If they eat exactly 2,790 calories a day, their weight will stay exactly the same.
View in Calculator →Frequently Asked Questions
Do I have to eat a huge surplus to build muscle?
No. A massive surplus usually results in unnecessary fat gain. A small surplus of 200-300 calories is sufficient for optimal muscle synthesis.
Why do I need a macro calculator?
Because all calories are not equal when building muscle. You need a specific amount of protein to repair tissue, and enough carbs to fuel your workouts.