Macro Calculator for Muscle Gain - Get 3% More Muscle.
A macro calculator for muscle gain estimates your daily protein, carbs, and fat based on body weight and a calorie target so you can stay in a steady surplus while training hard.
Use the calculator to set starting macros, then adjust every 1-2 weeks based on scale trends and gym performance. If weight is climbing too quickly, lower calories slightly. If progress stalls and strength is flat, add 100-150 calories and reassess.
Quick summary
This macro calculator for muscle gain estimates daily protein, carbs, and fat for a calorie surplus. The page includes a macro chart, formulas, examples, FAQs, and references to help you adjust targets over time.
Macro Calculator for Muscle Gain
Calculator
Enter your age, sex, height, weight, activity level, and goal to estimate calories and macro targets for muscle gain.
| Plan | Protein (g/day) | Carbs (g/day) | Fat (g/day) | Sugar (g/day) | Saturated fat (g/day) | Food energy (kcal/day) |
|---|---|---|---|---|---|---|
| Balanced | 175 | 234 | 78 | 58 | 26 | 2337 |
| Low fat | 146 | 321 | 52 | 58 | 26 | 2337 |
| Low carb | 205 | 146 | 104 | 58 | 26 | 2337 |
| High protein | 234 | 205 | 65 | 58 | 26 | 2337 |
Macro chart
This chart uses a 180 lb lifter with 0.9 g protein per lb and 0.3 g fat per lb. Carbs change as calories rise, which is why training volume often feels better at higher calorie targets. Use it to sanity-check your calculator output.
| Calories | Protein | Carbs | Fat |
|---|---|---|---|
| 2,600 | 162 g | 367 g | 54 g |
| 2,900 | 162 g | 442 g | 54 g |
| 3,200 | 162 g | 517 g | 54 g |
Formula
The calculator sets protein and fat by body weight, then assigns remaining calories to carbs. This keeps protein steady for muscle building and gives carbs room to fuel hard training sessions.
Protein and carbs have 4 calories per gram. Fat has 9 calories per gram. If you prefer to use kg, multiply your body weight in kg by 1.8 to 2.2 for protein and 0.5 to 0.9 for fat.
Example calculation
Example: A 170 lb lifter eating 2,800 calories chooses 0.9 g protein per lb and 0.3 g fat per lb. Protein is 153 g (612 calories) and fat is 51 g (459 calories). That leaves 1,729 calories for carbs, or about 432 g per day.
If weight is rising faster than 0.25 to 0.5 lb per week, drop 100 calories or lower carbs slightly. If strength is stagnant and the scale is flat, raise calories by 100 and keep protein steady.
FAQ
Should I set protein higher when bulking?
A range of 0.8 to 1.0 g per lb works well for most lifters. More is not always better if it crowds out carbs that power training.
Do I need to hit macros exactly?
Aim for consistency over perfection. Stay within about 5 to 10 percent of your targets and focus on weekly trends.
What if I train early or late?
Timing is flexible. Place more carbs around your workout if it improves energy or recovery, but total daily macros matter most.
Can this be used for a lean bulk?
Yes. Choose a small calorie surplus and monitor weekly weight gain. Slow, steady increases usually keep fat gain minimal.
Resources
For macro basics, review the CDC healthy eating overview and the USDA human nutrition resources.
Related tools: Lean Body Mass Calculator, TDEE Calculator for Weight Loss, and Calorie Deficit Calculator for Weight Loss. These help you estimate maintenance calories and track body composition while you gain.