Macro Calculator for Muscle Gain
Use this free macro calculator for muscle gain to set calories and macros for a lean muscle-gain surplus.
Health information notice: Results are estimates based on general formulas and may not reflect individual circumstances. This tool is not a diagnosis or substitute for personalized advice from a qualified healthcare professional.
How the macro calculator for muscle gain works
Calories = TDEE plus your chosen surplus. Protein is 2 g per kg, fat 25% of calories and carbs the rest.
Frequently asked questions
How big should the surplus be?
Most lifters use 5–15%. A smaller surplus gains less fat.
Results are estimates for general information only. They are not a substitute for professional advice where applicable. Found a mistake? Report an error.