Muscle Gain Calculator
Calculate optimal calorie surplus and protein intake for muscle building
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Your current body weight
Your height in centimeters
Your age in years
Select your gender
Your daily activity level
Your training experience level
About This Tool
Calculate your optimal calorie surplus and macronutrient targets for maximizing muscle gain while minimizing fat accumulation. Get personalized recommendations based on your training experience and activity level.
Frequently Asked Questions
How much protein do I need to build muscle?
Generally 1.6-2.2g per kg of bodyweight for optimal muscle protein synthesis. Beginners may benefit from the higher end of this range.
How fast should I gain weight for muscle?
Aim for 0.25-0.5% of bodyweight per week to maximize muscle while minimizing fat gain. Beginners can handle faster rates.
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